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As anyone living with a health condition can testify, it's tough at times, so in recognition of today and in case anyone is looking for some support, I read an article today and have picked out some useful points which can help in dealing with anxiety:
THE ART OF DISTRACTION
Sometimes we can become almost catatonic with worry. It can take up all of our mental space (not to mention energy) and stop us from enjoying the moment. Since worries tend to be cyclical and are very rarely constructive, a good move is to try to distract your attention away from them. Call a friend, go for a walk or do some exercise, listen to music or watch an engaging TV show or film to distract your attention away from unhelpful worrying.
TALK TO SOMEONE
Anxiety can feel very isolating when you believe you're alone in what you're going through. But the truth is, anxiety is very common; you are definitely not alone. Open up to friends and loved ones about your thoughts and feelings. Often talking about things can help you to feel better right away and get you seeing things with a clearer perspective. Try checking out blogs or online forums to see what others are saying, what they've gone through and how they've made progress.
IT'S JUST ADRENALINE
This is a key point. Those horrible symptoms of anxiety; palpitations, sweaty palms, racing thoughts, are just brought on by adrenaline. It's the body's way of preparing us to fight, or run away. Although it can feel pretty nasty, this excess of adrenaline can't really hurt us. So next time you experience those weird feeling symptoms, remember, it's just adrenaline and the feeling will soon pass.
YOUR THOUGHTS ARE NOT FACTS
Thoughts pop into our minds all the time and often, we're not really in control of the thoughts that we have. However, what we can control is how we respond to our thoughts. When we believe that every thought we have is true, we open ourselves up to a whole world of pain. If a thought pops up that 'you're not good enough' and you believe it, it can trigger a cascade of other negative thoughts and feelings around this. However if we recognise that our thoughts are not facts, we can find a lot more peace. Allow these thoughts to float in and then out of your mind, like clouds in the sky on a windy day.
EXERCISE
The NHS reckons that if exercise was a pill, it would be one of the most effective ever made. Exercise helps us to burn off excess adrenaline, produce anxiety-busting endorphins and even helps the brain to recover any damage from the long-term effects of stress and anxiety. Unfit? The great news is that the more unfit you are, the more benefits you have to gain from starting exercise. Pretty fit already? Some evidence suggests higher intensity workouts could have the best anxiety calming results.
GRATITUDE
As an example, in the workplace, we're encouraged to spot mistakes and think critically about things. However, once we've trained our minds to do this, we're also more likely to notice mistakes and be critical in our personal lives too. Not ideal if you're anxious! To counteract this, train your mind to spot positive things by keeping a daily gratitude journal. Write down 3 specific things you're grateful for and why, 3 things you're looking forward to and 3 things you did well recently. After a few weeks, you'll find your brain will naturally seek out more positive things.
7-11 BREATHING
This breathing technique helps the body go from fight or flight mode to 'rest and digest' mode in only a few minutes. Breathe in for a quick count of 7 and then out for 11. As you inhale, let your belly expand like a balloon so that you're breathing in really deeply into your diaphragm. As you exhale, let the balloon deflate. Continue for a few minutes or for as long as you like.
ANSWER BACK TO YOUR THOUGHTS
This tip comes from cognitive behavioural therapy. Write down your anxious thoughts or worries and then imagine you are 'answering back' to the thought from the point of view of a caring, rational friend. What would they have to say about the matter?
THE ART OF DISTRACTION
Sometimes we can become almost catatonic with worry. It can take up all of our mental space (not to mention energy) and stop us from enjoying the moment. Since worries tend to be cyclical and are very rarely constructive, a good move is to try to distract your attention away from them. Call a friend, go for a walk or do some exercise, listen to music or watch an engaging TV show or film to distract your attention away from unhelpful worrying.
TALK TO SOMEONE
Anxiety can feel very isolating when you believe you're alone in what you're going through. But the truth is, anxiety is very common; you are definitely not alone. Open up to friends and loved ones about your thoughts and feelings. Often talking about things can help you to feel better right away and get you seeing things with a clearer perspective. Try checking out blogs or online forums to see what others are saying, what they've gone through and how they've made progress.
IT'S JUST ADRENALINE
This is a key point. Those horrible symptoms of anxiety; palpitations, sweaty palms, racing thoughts, are just brought on by adrenaline. It's the body's way of preparing us to fight, or run away. Although it can feel pretty nasty, this excess of adrenaline can't really hurt us. So next time you experience those weird feeling symptoms, remember, it's just adrenaline and the feeling will soon pass.
YOUR THOUGHTS ARE NOT FACTS
Thoughts pop into our minds all the time and often, we're not really in control of the thoughts that we have. However, what we can control is how we respond to our thoughts. When we believe that every thought we have is true, we open ourselves up to a whole world of pain. If a thought pops up that 'you're not good enough' and you believe it, it can trigger a cascade of other negative thoughts and feelings around this. However if we recognise that our thoughts are not facts, we can find a lot more peace. Allow these thoughts to float in and then out of your mind, like clouds in the sky on a windy day.
EXERCISE
The NHS reckons that if exercise was a pill, it would be one of the most effective ever made. Exercise helps us to burn off excess adrenaline, produce anxiety-busting endorphins and even helps the brain to recover any damage from the long-term effects of stress and anxiety. Unfit? The great news is that the more unfit you are, the more benefits you have to gain from starting exercise. Pretty fit already? Some evidence suggests higher intensity workouts could have the best anxiety calming results.
GRATITUDE
As an example, in the workplace, we're encouraged to spot mistakes and think critically about things. However, once we've trained our minds to do this, we're also more likely to notice mistakes and be critical in our personal lives too. Not ideal if you're anxious! To counteract this, train your mind to spot positive things by keeping a daily gratitude journal. Write down 3 specific things you're grateful for and why, 3 things you're looking forward to and 3 things you did well recently. After a few weeks, you'll find your brain will naturally seek out more positive things.
7-11 BREATHING
This breathing technique helps the body go from fight or flight mode to 'rest and digest' mode in only a few minutes. Breathe in for a quick count of 7 and then out for 11. As you inhale, let your belly expand like a balloon so that you're breathing in really deeply into your diaphragm. As you exhale, let the balloon deflate. Continue for a few minutes or for as long as you like.
ANSWER BACK TO YOUR THOUGHTS
This tip comes from cognitive behavioural therapy. Write down your anxious thoughts or worries and then imagine you are 'answering back' to the thought from the point of view of a caring, rational friend. What would they have to say about the matter?