My Anxiety Tips

If you aren’t a regular reader here you won’t know my anxiety history. I’ll leave my story of how it started here incase you want to have a nosey.

Let’s just say I’ve had it for going on 2 decades and I’ve picked up some helpful coping strategies.

❤️ When you feel an anxiety attack coming on, try and get out into the fresh air and sit down if possible. I get hot and lightheaded in an attack so fresh air and somewhere to perch my bum is much needed.

❤️ The main thing is to concentrate on your breathing to try bring it back to normal. So breath in for 4, hold for 7 and let out for 8. I thought oh my goodness I can’t breath in for that long. But it really does work.

♥️ I have always found music to be the perfect distraction when I’m anxious. In particular I like soft music like acoustic or love songs. Songs that have great lyrics you can focus on. I also love listening to a crackling fire on the relaxing sounds app. Alternatively if you want loud music to try drown out the anxious thoughts that helps too in my opinion.

♥️ You’ve all heard of the grounding tip of things you can see etc using all your senses. Well I’ve come up with this one.

In your bag have something that has a scent that makes you happy like your fave perfume or cologne. I do love lavender too so some essential oils are really handy too.

Have your happy photos on your phone in a folder easily accessible so you can look at them to bring your emotions back to not being stressed out.

Your phone will come for the next two senses which is listen – so it could be the music I mentioned, or some affirmations that you can pre record to remind yourself that everything is going to be ok.

Your mouth without a doubt will be dry in an anxiety attack so popping your favourite sweet in will definitely calm you down, tried and tested by me.

Last sense is touch. There are so many stress relievers out there on ebay/ wish / amazon. Having that at hand in your bag will come in so handy if that’s all you can manage to get during your attack.

♥️ Reach out and ask for help or just message/call someone you trust and say help me take my mind off things, distract me, make me laugh. Pretty sure you have one person you can turn to.

I really could go on and on and on but I think I’ll leave it there.

I’m always here for any of you if you feel the need to chat.

Hope this has been of some help.

Til next time

How to get through a Panic Attack

 

Following on from last weeks post: Anxiety: – My Personal Story  which I talked about my Anxiety and how it affects me I thought I would share some tips on how you can get through a Panic/Anxiety attack.

THE RUBBER BAND TECHNIQUE

This can be used in two ways

  1. Have an elastic band around your wrist when you are out and about and if you start feeling anxious give it a ping and the shock from that will divert your attention from the anxious feeling you were having.
  2. Go out and buy an elastic band ball and keep it in your bag/pocket and use it as a stress reliever.

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THE MUSHROOM BAG

Next time you are in a supermarket grab yourself a couple mushroom bags from the veg section. It will be a very handy tool when you feel you are breathing a bit too fast and need to control your breathing.

Place the mushroom bag over your nose and mouth and do 6-12 normal breaths and really concentrate on these breaths as it will bring your anxious state back down. I use this method and find it very effective.

anxiety-1CHEWING GUM

If you notice when you are having a panic attack your mouth goes super dry. Sometimes a drink isn’t always at hand. A tiny packet of chewing gum fits pretty much anywhere and instantly moistens your mouth and alleviates the dry mouth symptom.anxiety-4MP3 PLAYER / MUSIC

I have this exact MP3 Player and it is full of feel good songs old and new and i find that when i am having a anxiety attack i need an instant distraction and music always helps take away the scary feelings i get during an attack.

I know they are a bit old school as most people use their phones but this will be there when your phones battery isn’t.

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PHONE A FRIEND

Put a few friends in a favourites folder on your contact list so when you feel anxiety rearing its ugly head you have someone to talk to and help calm you down. If you can’t phone anyone just put the phone up to your ear and pretend you are talking to someone and hope that your phone doesn’t start ringing.

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These are just a few things that you can use as distraction techniques while you are out and about.

I hope that you can take away a few of these and use them when you feel a little anxious. Don’t feel that you have to suffer alone. People won’t think any less of you if you have anxiety they will more than likely be glad you felt you could confide in them.

I HAVE ANXIETY BUT ANXIETY DOESN’T HAVE ME

Anxiety: – My Personal Story

Help me!!! My legs have gone numb…my hearts beating out my chest…I’m finding it hard to breath and I can’t swallow very well. I think i’m going to faint…no throw up…no die!

This was my last panic attack that happened only about 2 weeks ago. I was alone in the house and there was nobody about to shout out for help. I felt like I had no control of how my body was feeling and my thoughts were going into overdrive.

After having Anxiety/panic attacks for nearly 20 years you would think that I would be used to it. But each attack is just as scary and unpredictable. It could happen at any time and most of the time there’s no stopping it.

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Going back to the year of 2005 I remember the most horrendous panic attack I had in public and it was in Tesco of all places and to this day it gets in the way of going about my everyday life.

Anyway on this day my Mum and I had gone in to do our weekly shop and I always liked to push the trolley so I could go nosing about and sneakily put things in I liked. But on this day it was the worst thing to be pushing. We were right in the middle of quite a sizable supermarket and I needed to get out ASAP. The shelves looked like they were moving and my legs felt like jelly, the lights seemed so bright I thought I need to get out of here before I make myself look stupid.

I managed to look stupid. I had slid away from my Mum with the trolley and I headed down the aisles as fast as I could, Mum being unaware that I was having an anxiety attack. I had managed to leave the trolley by the tills and leg it outside onto the bench and shoved my head between my legs. I was feeling embarrassed, scared and ashamed. Mum found me and her trolley full of food.

I soon learnt that there is nothing to be ashamed of having Anxiety and to not be afraid to say I have a Mental Health issue. There is such a stigma about being scared to speak about it but until you have experienced it you wont fully understand.

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I am coming up 32 this year and having to battle with anxiety attacks on quite a frequent basis and having to plan everything around the anxiety and whether I am going to be ok in that situation is exhausting and my life is in no way normal to the people that are my age or even younger.

I struggle to go places alone, even walking to the shop on my own causes an anxiety attack so 9/10 times you’ll see me with someone. My 11 year old niece can stroll to her local shop on her own and it feels horrible that I can’t do it myself.

I had to give up learning to drive, even pull out of a first holiday abroad with my best mate all because of the dreaded thing that is Anxiety.

Life is bearable with little helping mechanisms that I will go through next week as this post is super long already.

Thank you for reading my story and this is only a snippet of it. i really should write a book i could definitely fill the pages.

Never frown upon a person who says they suffer with anxiety until you’ve heard how it affects them.