My Experiences

Supporting my mental wellbeing – What I did for 30 minutes each day this week instead of watching the news

Hi everyone, I hope that you are all doing as well as you can given the circumstances. These are strange times, nobody really knows what to do with themselves. For those of you that are unaware, here in the UK we have been on lockdown since Monday. The prime minister made an address to the nation where he outlined that we should stay at home, only leaving to shop for food or to conduct daily exercise once a day. From Monday I have vowed not to watch the news each evening as I normally did pre-coronavirus. Instead, I planned to spend this time on myself, conducting activities that I felt would benefit my own mental health.

On Monday I spent 30 minutes colouring a picture of a unicorn. I realised that I actually haven’t actively coloured anything for about four years and it was strange to pick up a pencil and ‘get back on that horse’, so to speak. I really appreciated this time because when I was colouring, my mind wasn’t thinking of anything else and it was a much needed form of release for me. More recently I have discovered this colouring book and honestly, I need it in my life right now.

On Tuesday I played with my dog. My dog has been constantly confused this week (even more than usual). She has no idea why everyone is at home all the time but she’s definitely not complaining. I spend time each night actively playing with her. Her favourite game is catch the rolling donut toy and she could literally play it for hours (I sometimes wish I could apply the same level of commitment to something in my life).

On Wednesday I listened to some truly terrible music. I’m sure we have all done this at some point in our lives? Think Backstreet boys, Britney spears or One direction. I may have even taken this further and had a little sing and a boogie (although my leg muscles definitely regretted that the day after). It was very liberating and once again it helped to keep my mind busy on something other than worrying about the state of the world at the moment.

On Thursday I taught myself to knit. Some people have the desire to learn a new language or to dance like a pro. Myself, at the humble age of 30 all I wanted to learn was how to knit. It’s just something I’ve always wished I could do as I always thought it looks really cool when people just do it naturally without thought (like completing a Rubix cube, maybe I can learn that next week?). A couple of youtube videos later, I had created something that could be considered a scarf for a mouse and I felt great in doing so. I always find it refreshing to learn new skills and it’s something I definitely want to continue doing.

On Friday I cleaned out my bedroom cabinets and drawers. Never underestimate the power of clean drawers! It was strangely therapeutic to clear out old junk I’d found stuck at the back of cabinets including chewing gum with a disgustingly old best before date (I know, I’m a terrible person).

So thats basically my first week on lockdown. What have you been up to this week? have you done anything to support your mental wellbeing. I’m looking for ideas of more things I can do next week so any suggestions would be great 🙂

Stay safe x

Advice and tips, My Experiences

Coping with the coronavirus when you have an anxiety disorder

I’m sure you are all aware of the current news surrounding the coronavirus. There has been a lot of information about the physical effects of the virus and how to tackle these but I’ve found little about the mental health aspects associated with the pandemic. For those who already suffer from mental health issues like anxiety, the current climate makes for unsettling viewing. As some of you know, I have been diagnosed with GAD in the past and I admit that I find it difficult not to get overly worried with the current given situation. There have been studies to show a relationship between our mental health and our immune system; when we are feeling stressed and anxious, this can have a bad impact and even weaken our immune system.

In times like these we need to look after our minds and our bodies so I thought I would make a list of the things I aim to do over the next few weeks. I hope that maybe they will be of help to others:

Accepting how I feel – Something I’ve learnt from previous experience is that fighting how you feel is an endless battle. Feeling anxious is a totally normal reaction and it’s easier to accept and feel these emotions then try and block them out. I’ve blocked them in the past and they build up and usually result in a panic attack. I aim to accept and even embrace my feelings of anxiety, allow it to come and pass as smoothly as possible.

Taking all media with a pinch of salt – When I talk about media here, I’m referring to both traditional and social. I’ve seen so much news about the coronavirus over the past few weeks. I’ve got no idea what is the truth and what is exaggerated anymore. I’ve decided to stop watching the news and only get my information about the coronavirus from credible sources. I’ve realised that in some cases it’s impossible to avoid all media but I’m going to definitely limit what I am exposed to. Social media is just a no-go for me at the moment, I won’t benefit from seeing pictures of empty shelves and people speculating about every aspect of their lives with no information to back themselves up.

Staying healthy – It’s difficult when I start to worry but I’m aiming to stick to my health routines that I know help ease my anxiety. These include exercise and my diet, restricting my caffeine intake and things like that. Ditching these is only the start of a slippery slope for my personal mental wellbeing.

Keeping myself distracted – I’m one of these people that if I’m left to my own devices, my mind will start to go into overdrive. I plan to try and ease this by taking more time to do the things I enjoy to stop my mind taking a detour. I really enjoy reading and this is a great form of escapism for me. I think it’s important to carry on doing the things that you love where possible and keep your mind focussed on things that make you feel happy.

Taking reasonable precautions – I find that having a plan can help ease some of my own anxiety. I’ve already took reasonable steps to try and stay safe, following the guidelines provided by the government. It can be easy to feel the need to panic and take action but it’s important to ensure that these actions are proportionate to the proposed threat, which can be tough for people with anxiety. For example, I know that shutting myself away for weeks in fear of catching the virus will do my mental health no favours, I just need to ensure I stay safe when I’m in public spaces. If I catch it, I’ve made a plan in my mind so I know how I would cope with it and ensure I don’t pass it onto my loved ones. Making these plans has really helped.

If you are finding yourself resinating with some of the feelings I describe above, I hope some of the steps above are able to help you also. If you are finding it particularly difficult to cope with the current situation then please do talk to somebody. This could be a friend, family member or professional. If venturing outside is an issue then Skype can be a great tool and many councillors offer sessions over it these days. I think the main take away from this post is that we will all feel overwhelmed and worried at points in our lives, it’s totally fine and natural to feel this way. But given time, these feelings will pass, you just need to ride out the waves.

Take care x

Advice and tips

Rethinking Valentines Day – Showing appreciation to your own mind and wellbeing

So today is Valentines day, a day where you are meant to celebrate your nearest and dearest and just how much you love them. In the past some have been quick to describe this day as ‘made up consumerist rubbish’, and I guess to a point I would agree with them. I’ve never believed that spending money on someone is a good way to show your love to your significant other, but I do think it’s nice to have a day dedicated to love. For many, they will be treating their partners, friends and family today; showering them with gifts or taking them out somewhere gorgeous. But I think today is just as much about showing yourself some love, regardless of whether you are in a relationship or not.

I thought for this post I could provide some ways of appreciating your self and your mind today. You and your mind have come a long way together and it’s a relationship that should be celebrated. Here’s some ways to appreciate your mind today:

1) Feed it

Our minds love learning new stuff. Studies have found learning new skills to increase the density the white matter in your brain and stimulate neurons, allowing electrical impulses to travel faster around your mind. As a result, regularly feeding your mind can help you learn better and improve your performance in tasks. So why not have a go at reading a book about something that has always fascinated you? or maybe you could take up french lessons or teach yourself an instrument. Whatever you decide to do, just remember as the saying goes – Knowledge is power.

2) Stop making comparisons

Take a day off watching others. So Brenda is flaunting her new flashy sports car on instagram while you can barely afford your Road Tax, good for her. As the saying goes, ‘Comparison is the thief of happiness’. Give your mind a break and take today to make some self-comparisons instead. Think about and even make a list of all of the amazing things you’ve achieved in the last year, no matter how small they may seem to you. You’ve done a great job! (No sports car needed).

3) Make time to do something you love

Life can be tough, so everybody deserves to take part in something that they enjoy on a daily basis. Whether that be having a game of tennis with a friend, or just indulging in some ice-cream in front of some really rubbish TV show, you should take some time out to treat yourself for getting through this week still in one piece.

4) Practise positive thinking

When I say positive thinking I don’t mean you have to be optimistic 100% of the time, because thats just not realistic. But it may be helpful to try and reframe some of your unpleasant thoughts in a more positive light. For example if you fail at something like a test, it can be common to feel that you are not ever going to get better at it. Try and see each failure as a learning experience, reflect on what you have learnt and how you can improve for next time. More information on positive thinking and further examples can be found here. I do this with each and every job interview I do and it makes me feel less stressed and encourages me to continue on with my job search.

5) Take the time to fully relax

Many of us say we are relaxing, but when are we truly relaxing? Just because you are sitting down doesn’t mean you are relaxing as much as you could be. Why not try a bit of meditation today (the headspace app is great) or even just lay down in a quiet place, take in some fresh air and listen to the sound of nature around you. If you live in a more urban environment, you could relax and listen to some nature sounds through headphones. Whatever you find the most peaceful thing to do, try to take a few minutes out daily to truly relax.

6) Get an early night!

This one is pretty self-explanatory. There has been loads and loads of studies showing the positive effect that sleep can have on our mental wellbeing. How much sleep we need for our minds to function at their best varies from person-to-person, but 7 – 9 hours is generally recommended. The weekend is the perfect time to look after your mind and catch up on your 40 winks.

I will definitely be following my own advice and showing my mind a bit of appreciation today, it’s been through a bit of a rough time the past couple of weeks so it deserves it. I hope you all have a nice day, regardless of what you get up to, I’m going to have a power nap now I think 🙂