Anxiety

Anxiety

On the back of Mental Health Awareness Week a few months ago, this blog post is going to signpost to some helpful resources and techniques to help deal with anxiety. As MHFA England states in their manual "Everybody experiences anxiety at some time. Anxiety is a natural response, useful in helping us to avoid dangerous situations and motivating us to solve everyday problems." But what happens when that anxiety becomes more long-lasting, more severe or hinders our relationships or our day to day activities?

At the point where you feel like it may be damaging your enjoyment of life, it may be time to consider seeking some help. Here are some of the general symptoms one might experience with anxiety. These range from everything you might be able to feel happening, like shortness of breath, to things that might not be so obvious, like avoidance behaviours.

Physical

Heart - Racing heart, pain in the chest, palpitations
Chest / Breath - Hyperventilation or shortness of breath
Brain - Dizziness, headaches, sweating, tingling and numbness
Gut / Tummy - Nausea, vomiting, diarrhoea, dry mouth and choking
Muscles - Shaking, trembling, muscular aches and pains, especially in the lower back or the neck

Psychological

- Inability to stop worrying, excessive or unrealistic fear over past or future events
- Mind racing or becoming forgetful
- Inability to concentrate 
- Struggling with choice or having difficulty making decisions
- Confusion
- Irritability, impatience, frustration
- Restlessness, nervousness
- Tiredness, sleep disturbances, vivid dreams, trouble falling asleep
- Repetitive thoughts

Behavioural

- Avoiding situations
- Repetitive compulsive behaviour, seeking constant reassurance
- Struggling in social situations
- Planning exit strategies 

There's a lot right? So it is important to realise that with this list, comes infinite combinations that could make up an individuals experience. Perhaps you've found something helpful that you'd like to share with us that we can add to our resource list below:

Colour Healing 

Just under 15 minutes of guided meditation involving colour. Sometimes for incredibly visual people, something like this can help to visualise your breath and take better control of your breathing. This one in particular has a relaxing spa related theme with running water. If this doesn't float your boat, there are literally thousands of free videos on YouTube for guided meditation sessions like this one. If one doesn't work, try another.

Belly Breathing

This exercise draws your attention to the breaths movement in the physical form of placing a hand on the stomach and a hand on the chest. How often do you think about breathing? You probably only notice your breath during exercise or in moments of anxiousness. Knowing how to harness the breath when you're feeling loss of control is vital. This technique can be added to your 'toolbox' because it's completely free, very easy to do and you don't need any equipment! Simply find a quiet space to sit or stand and you might be surprised at how quick and effective this technique can be!


CBT or Cognitive Behavioural Therapy

This kind of therapy is about focussing on the unhelpful thoughts and reframing them to be more realistic ones. For instance, stumbling over a few words when giving a presentation and taking from this experience that the entire presentation was a mess. Changing the thought to be that people probably didn't notice and were focussed on the presentation as a whole rather than your minor word wobble. Or perhaps waving to a friend on the other side of the street who doesn't wave back, assuming that they are upset with you and worrying over why... it could be that they just haven't seen you. 

Usually CBT is delivered by a professional but there are free CBT help sheets that can be found here. If you think you need more guidance, you can self refer for CBT therapies or see your doctor. 

Guided Meditation Apps

Headspace App - Guided meditation app to help combat anything from anxiety, stress, sleep and focus. Short and sweet for busy schedules. Basics are free with the offer of upgrade for longer sessions. https://www.headspace.com/

Calm App - Daily content, 100+ guided meditations on anxiety, focus, stress, gratitude. No. 2 rated Health app. Free for the first 7 days then £42.99 for the year. https://www.calm.com/

Trial, Error and Triangles...

Unfortunately, trial and error is key with any treatment for side effects related to anxiety and depression, just like with most mental health issues. However, if you've tried something and it doesn't help you, try to remember that there is a whole load more things out there for you to explore. And actually, there's a whole load of free things because of the magic that is the internet.

Unlike when we are diagnosed with a physical problem, there is no straight-forward treatment plan for what you're going through and it's up to you, your support network and possibly your doctor, to come up with exercises / steps that feel right. It's important to remember that this 'treatment triangle' means all corners interact and affect one another. This means that you need to be committed to helping yourself and letting others help you. Your support network of friends, family and potentially your doctor understand fully what you're going through, so be honest with them and hopefully they can be supportively honest with you. Finally, that your exercises / tools are working for you and if they're not, change them.

This 'triangle' formula is used within lots of types of therapy and this is just one example, there are some more below to help you understand them a little further. Imagine each one of these things is on a corner of the triangle and there is a double ended arrow that links between words.

- Rescuer, Persecutor, Victim (Drama triangle of Social Interaction and Conflict)
- Client, Therapist, Music (Music used within treatment from a professional)
- Visual, Auditory, Kinaesthetic (Language triangle accessing primary modes of memory for better education/learning)
- Thoughts, Feelings, Behaviours (They're all connected and have an effect on one another, used a lot in CBT)

Medication

Medication holds such a stigma when it's there to help with our mental health but that shouldn't be the case. If you've been struggling to get your anxiety symptoms under control there is absolutely no shame in discussing medication with your doctor if that's what they suggest. One of the most common side effects of anxiety is a racing heart and taking some medication to physically control the thing which can make you feel wobbly/faint/nauseous, isn't 'cheating'. It's simply acknowledging that you need some help to kick start your journey. You also don't have to tell anyone... despite it feeling like it, no one is aware just by looking at you! Once again, there are lots of things on offer in this department so if one thing doesn't work, be open to trying another. 

It's important to add that if you do not wish to take medication, then you absolutely don't have to and it doesn't necessarily work for everyone. Some people find it works for a while but then they'd like to try life without it, so be sure to discuss with your doctor a treatment plan you're comfortable with. There is nothing helpful in taking a medication and not understanding why you're taking it. 

General Well-Being

As well as things considered to be treatments or therapies, there's so much value in your general day to day activities. For instance, sleep, eating well, drinking enough water, connecting with your friends, exercise etc! If you didn't see our Body Positive Challenge we did in June, then track it down on our instagram or check out our previous blog posts. The challenge was there to give you lots of ideas to help promote better well-being with 5 key areas to focus on. 

1 - Connect

2 - Be Active

3 - Keep Learning

4 - Give to others

5 - Be Mindful

If you think you need to discuss something, do think about talking with a trusted person. Your friends and family can be a great 'go-to' but keep in mind that not everyone understands what you're going through, simply out of inexperience. This is your reminder that Spin City Newbury has a trained Mental Health First Aider who is happy to listen non-judgementally and help signpost you in the right direction to any resources you may need. 

C x
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Here are just a few website links for further reading on anxiety, 
it's causes, diagnosis and the treatments available: