Anxiety

A little routine goes a long way.

In the last few months I’ve been feeling ok and have really let my morning routine slip. Gradually I have noticed my worry and busy head starting to return. This has really ramped up with all that is happening it the world at the moment and so I have been disciplined and reinstated the routine!

I think now more than ever having a routine in a world that is changing quickly and constantly is important. Why? A routine can bring you a sense of stability in these unstable times.

My morning routine goes something like this:

  • Wake up and spend a few minutes writing in my diary. I write down 3 things I am grateful for; it might be the morning weather, the good sleep I had or the friends I have in my life.
  • Then I spend 20 minutes exercising to get the endorphins going and give me a sense of achievement early in the day!
  • I follow this with a 10 minute meditation, I really enjoy the meditations on the Calm app, they’re easy to follow with no pressure to clear your mind of all thoughts.

I find this simple start to the day leaves my mind feeling less anxious and overwhelmed. I also remind myself regularly that these are anxious times and it’s ok to feel that way.

To finish my day before I go to sleep, I go back to my diary and write down 3 good things I experienced today; one of them is usually coffee and now a facetime with friends is making a regular appearance along with finding things, like my earphones!

Anxiety

Panic Attacks.

What is a panic attack?

A panic attack is a rush of intense physical and mental symptoms.  They can be very scary and come on quickly for no apparent reason.  There are many signs of an attack, which may include:

  • A Sense that something bad is going to happen
  • Your heartbeat quickening
  • Your breath becoming shorter and faster

What can you do when you feel an attack coming?

A typical panic attack can last between five and thirty minutes, but some have been known to last up to an hour.  They can happen very occasionally or a few times a week.

  • If you feel able to let a colleague/friend know (you may find it useful to let them know you have panic attacks before you have one so you can let them know what does or doesn’t help when they happen)
  • Breathing techniques, slow calm breathing can help to steady your nervous system.
  • Don’t fight the attack, remember the attack will pass.
  • Try a grounding technique such as the 54321 method.

How can you prevent further attacks?

  • Exercising regularly helps to reduce stress and anxiety
  • Try relaxing therapies such as yoga or aromatherapy
  • Daily breathing exercises
  • A healthy diet avoiding alcohol and caffeine, as they are known to increase feelings of anxiety
  • Talking to a counsellor about your feelings

Try to be kind and patient towards yourself, this is a struggle and it’s not your fault.

Anxiety

54321 Grounding Technique

If you notice you are starting to feel anxious try to bring your mind back to the current moment by noticing the following around you:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste