Tips on how to deal and handle anxiety, panic attacks and worry.
Sam
This wednesday I thought I’d give you an app to play around with as far as I’m aware you can download it on apple devices, google and amazon. It is a meditation app with ten 10 minute sessions. They also have a website and a special bit for anxiety
And a YouTube channel
I hope this is useful, I’m doing it every night before I go to sleep and I find I sleep better after listening to it.
Win The Worry Wars
However big or small your successes make sure you reward yourself for them whether you ask someone to paint your nails for you or go to the next local football match. A good way to keep track of your successes is make a reward chart
The good thing about a chart is that when you’re having a bad day you can think- well look at all those good things I’ve done.
Hope this helped
Win The Worry Wars
P.S do you like the fact that now its .com not wordpress.com comment below.
On a sheet write down the following things:
What makes you worried
What symptoms you get and where to feel them
Techniques you have already used to help you calm down
With a friend or in your head try to connect the dots eg. I get worried about my throat closing up I notice this when it feels tight I play with blue tac to help me calm down.
Realising these connections can help you feel a lot more relaxed
I hope this helped please subscribe and like and share.
Thanks
Win The Worry Wars
A balanced diet and enough sleep is vital to performing your best and that is super important when it comes to anxiety.
Sleep
Make sure you get at least 8-10 hours a night, it may seem a lot but when you get into the routine you will feel so much better. Quality of sleep is also important make sure you’re in a dark room, at the right temperature and is also free from noisy distractions. I must say at the peak of summer it can be difficult to sleep but why not invest in some black-out blinds or some dark coloured curtains.
Diet
There is a lot of scientific evidence to support that what you eat can affect your mood. Here is a website with some helpful informationhttp://www.anxietynomore.co.uk/food_and_anxiety.html. I must say that although i agree with most of the things on the list don’t completely avoid the things that they say are bad because that will lead you to an unbalanced diet. You want to eat everything in a good proportion. A few things to definitely stay away from are energy drinks and coffee. If you like coffee then try decaf or something with less caffeine. Also bananas can make a huge difference to to your mood and help you start the day on a positive note.
Exercise
Now I’m definitely not the one to be telling you to do loads of exercise but I do believe that its important and once you get going you can actually feel better for it. I do the two hours a week of pe and at least and hour of cycling at the weekends. I think as long as you like the sport and you do a little bit of it every week then you don’t need to do five or six hours a day. Just do it in moderation like the diet.
Thanks for reading. I hope this helped please share and help stop the world worrying 🙂
Thanks
Win The Worry Wars
One of the things I do is put up some lists up around my room about the things I like or am looking forward to. This is all about blanking out the negatives and just focusing on the positives. I change it every 3 or 4 months or so to keep up-to-date with all the good things. On the current list I have these and some other more personal things :
I hope this will help. If it has please let me know in the comments or email me at wintheworrywars@gmail.com maybe you could tell me some of the things that are on your list 🙂 . Also please tell me if there is a subject of worrying, anxiety or panic attacks etc you’d like me to blog about – let me know
Thanks,
Win the worry wars
I have made these out of my own head, I don’t know whether anyone else does this or not but I definitely find these useful. What I do is, and I know these are childish but they’re cheap and easyish to use, I buy the cool cardz refills (because the machine I find is rubbish )and I just insert the completed card onto the non sticky part, peel off the sticky protector and smooth it over. You can buy these at a lot of places this link goes to the refills at Argos http://www.argos.co.uk/static/Product/partNumber/3945461.htm .
On the cards I write at the top left hand corner, in red, ‘stop worrying!’ and then underneath a motto for something that I find useful or that a councillor has said to me the best one is probably ‘its a movie in your mind’. I’ll write a post about some of the phrases I use later. Then on the back I write something that I can do to distract myself and on the back of that particular card It says ‘discover a new song’. It just helps me get my mind off the worrying and I have at the moment about 9 all using the same layout with stop worrying in the corner, then a motto underneath and on the back a distraction.
I find they really help and are only small so I can take them anywhere. You may get some people asking what they are, depending on how obvious you are with them, I just tell them they are study cards, some facts or just some thing like playing cards you could tell them about what they are or not, you can tell them whatever you want to after all it’s up to you.
I really hope this has helped. You could tell us what you have put on yours to help me and others by putting it in the comments section below, or private email me at wintheworrywars@gmail.com. Also, don’t forget to share this with your friends on all the social networking sites you can think of. I will not share your story, your name or email address if you have sent me a message in private or emailed me – this site is all about being anonymous if you wish it to be and discussing things with out the normal pressures. Dont forget to have your say by clicking the You’re in charge button at the side if you’re on a laptop or PC or at the top if you are on a mobile device and filling out the really easy form.
Hope I’ve helped
Win the worry wars
Win The Worry Wars 