Friday 2 March 2018

What is anxiety and what can you do about it?



What is anxiety?

Anxiety is a common emotion, which exists to keep us safe from harm. However for many of us, it is something we experience excessively, which can have a massive effect on our lives. It is a complex problem that I have spent a long time trying to tackle. If you are new to the not-so-wonderful world of anxiety, or just want to know what you can do about it, then read on.

The science.

Acute anxiety is a normal response to dangerous situations. Our bodies release stress hormones such as adrenaline and cortisol, preparing you to fight or run away – the fight or flight response. This response was extremely useful back when we had to worry about being attacked by wild animals. It's not so useful now when you're at work or trying to enjoy yourself at a social event.

Anxiety can provoke a range of physical and mental symptoms. Here are just a few.


Physical

  • A fast heartbeat or palpitations
  • Chest tightness, faster breathing
  • Butterflies in your stomach
  • Sweating or chills
  • Feeling sick
  • A panic attack


Mental

  • Worrying to excess
  • Feeling stressed and unable to relax
  • Worrying something bad will happen
  • Immediately jumping the worst case scenario

What you can do to help.

As a starting point the best thing you can do is to talk about it. It is so common to feel alone but you might be surprised at how many people feel the same way. Talk to friends and family or seek out support online – there are many helpful forums and communities.

Visit your GP, they will be able to tell you what help is available in your area. This might be counselling, or cognitive behavioural therapy which helps you change unhelpful thinking patterns and behaviour. In some cases medication can be helpful but this depends on your individual situation.

Mental health charities can be a brilliant support. 


I have had some excellent counselling provided by Mind, who have branches throughout the country. https://www.mind.org.uk/about-us/local-minds/

Anxiety UK is another fantastic charity, offering private therapies at reduced rates and phone services you can call for advice. They have many volunteers working for them that have direct experience of anxiety. https://www.anxietyuk.org.uk/

Self help is another good starting point, check out the self help section at your local library. It's also worth taking a look at your general lifestyle. Exercise, a healthy diet and a good nights sleep are all a step in the right direction.

Mindfulness meditation is another good option. It enables you to feel more present in your life and be aware of your thoughts and feelings. This can help you put things into perspective and take a step back when you feel overwhelmed.

There are even apps to try on your phone. Check out my previous post on one called Headspace
 
   
Sadly there are no quick fixes – believe me I've looked, but please don't despair if you are struggling. There are people out there who want to help and understand what you are going through. For me, seeking out like minded people has been invaluable to my ongoing recovery, I hope some of these suggestions help you on yours.

Thursday 1 March 2018

Top 5 things you need to know about Headspace

You may have read about the numerous benefits of mindfulness meditation but have no idea of where to start. Using an app such as Headspace can be a great starting point for beginners. App meditation is so convenient, most people always have their phones to hand. The best meditation app I've tried by far is Headspace.

Here are the top 5 things you need to know about Headspace.

  1. It was founded by Andy Puddicombe, an ordained Tibetan Buddhist monk. He wanted to make meditation accessible to ordinary people, struggling to cope with the stresses of life.

  2. It's interactive and you can tailor it to your needs. Meditation sessions are often accompanied by animations to help you consolidate what you have learnt. There are many themed guided sessions depending on what area you want to focus on. Some of these include: anxiety, depression, anger, self-esteem, productivity and focus.



  3. It's great for the time poor. You can use it as much or as little as you like. Most of the main sessions only take between 10-15 minutes. There are also mini meditations to try if you only have a spare minute or two.
     
  4. Struggling with motivation? You can use the app to set reminders on your phone.

  5. It's easy to keep track of your progress. The app shows you stats such as the time you have spent meditating and the sessions you have completed.



Headspace makes it really easy to incorporate mindfulness meditation into your life. Why not learn the basics and start the 10 day free trial. Check out www.headspace.com or download the app on Itunes or Google Play.

If you decide Headspace is the app for you, subscription is £9.99 a month or £5.99 a month for an annual subscription. I recommend buying the full version as it is regularly updated and has a lot of content to keep you going.