Dealing with stress and anxiety
Learning what the first signs of anxiety and stress are for you can be invaluable in learning how to deal with stress and anxiety.
Anxiety can become a destructive cycle of thoughts, emotions, behaviour and physical reactions. Anxiety can cause us to:
- Isolate ourselves and avoid contact with others;
- Avoid situations that may cause anxiety;
- Get caught up as our thoughts race and become increasingly more upsetting;
- Sweat, tremble and breathe irregularly;
- Feel tired and irritable;
- Develop stomach issues, like a churning stomach, need to visit the toilet and loss of appetite;
These can lead to chronic issues if we do not deal with our anxiety like high blood pressure, IBS, and inability to go outside.
Whilst we have no control over the automatic fight or flight response, we can learn to recognise the signs as soon as the response is fired. By doing this we have the power to stop the response before it leads to a full anxiety attack.
We need to:
1, Reassure ourselves that we are safe and that there is no danger,
2, Slow down our breathing and heart rate by taking deep breaths;
3. Relax our muscles;
4. Calm our mind, and then
5. Stop the anxious thoughts by thinking about something else, distracting ourselves, and getting on with our daily routine.
I know however, that this is when people who suffer from anxiety will say, ‘that is easier said than done’. I used to suffer from anxiety and so I know how hard this can be to do sometimes. I therefore want to share some of things that have helped me and my clients:
- Stop the ‘what if’ thinking. If you have no control over the situation, then stop worrying;
- Take any actions over which you do have control;
- Reassure yourself with positive self-talk;
- Keep your thoughts on the present and stop worrying about the past or the future, try mindfulness;
- Have plenty of rest and relaxation;
- Breathe deeply, or try meditation;
- Keep a diary to discover and explore anxiety for you;
- Identify your triggers, and any behviours or thoughts that maintain your anxiety;
- Watch out for any avoidance or safety behaviours;
- Talk about your anxiety with others, you will be surprised how many people do have anxiety;
- Get help before anxiety starts to harm your mental health, job or family life.
Take a look at my mental health blogs for more ideas to help with anxiety.
For more information, or just a chat, please contact me on 07742 209312 or email@example.com
Self Care: Spiritual
We often overlook our spirituality, but this is just as important as any other area of our lives. This is what makes us feel connected to the world and the universe. It is therefore essential that we maintain and nurture it.
What helps your thoughts to remain healthy? How can you ensure that your thoughts remain calm, positive, and clear? Here are some suggestions of the good thought and mental habits you need to ensure you keep up
It is important that you look after yourself in every area of your life. However, we never really give any thought to this. I hope that these blogs therefore help you to stop and think about what you need to include in your life by way of self-care every day, every week, every month, or […]