The best tips I can offer to help with anxiety and stress for me is to be organised, to take control of the things that I can control, but more importantly, accepting that there are things that I can't control and remembering that it's ok and important to take some 'you time'.
Below is a bit more detail about what I've been doing and using to cope as of late - because let's face it, the COVID Pandemic will have had a massive impact on us all - whether we realise it or not.
I am however, and do not claim be no expert, in fact most of these coping mechanisms I found via help from a professional. So please - if you do find yourself here, looking for help, and you haven't already - please contact you GP for more tailored advice and support, as what's right for one person, isn't all ways right for another.
- HeadSpace -FREE version available or you can to access more material.
- Tisserand essential oils, and sprays. I personally love the sleep aid pillow spray - helps your brain associate its time for rest and the de stress, and real calm roller balls or oils. You can them from places like: Holland and Barratt, Amazon, Ebay and more.
- Kalms tablets - other variants also available, talk to your local pharmacy for more info.
- Vitality CBD sleep aid - 5 sprays before bed - and if I wake up in the night with an anxiety attack I have more. Different strengths and variants available. Can be bought at Lloyds Pharmacy.
TOP TIP 1:
LISTS AND uplifting motivational planning tools
Some days I list and plan more than others. I may do 'fun' lists for distractions, and/or list to help plan my day, and remind me what it is I need to do - work and personal – for me I find if it's written on a list - I can forget about it for a while, giving my brain time to think about other things.
I'm still toying between paper vs digital lists - I love digital as it means I can access it anywhere - but I find paper so much easier to use, read and satisfying when you tick it off! And I personally am in love with Katie Abey's stuff! It's so bright, cheery, funny and on point you can't not smile when you look at it!
A bonus tip here is to not let your lists take over - sometimes I can end up with lists for my lists! So be sure to consolidate and reduce down when necessary.
TOP TIP 2:
BEING PREPARED
Think about your day, where are you going and what anxieties might arise? then put a plan in place to overcome these before they happen. For example...
I have an 'emergency care package' that I take with me in my back pack - over this last year this has increased in size - but it has things like spare anti-bac gel, wipes, toilet seat covers, Tisserand/Bachs Rescue Remedy calm spray, pack of tissues, IBS pills, Paracetamol, chewing gum, biscuit bars, a phone charger battery pack and dependant on the occasion, a stress ball. Most of the time, I don't need to use it - but just knowing it's there at the bottom of bag helps.
These two top tips are great tools, as once you get into the swing of them and work out what works for you they only take a few moments a day and after you feel like you're 'prepared to take on the world - and anything it can throw at you' - or at least I do!
TOP TIP 3:
TAKE CONTROL
If something isn't clear or you don't understand something, ask, research, problem solve it, think about how you can make it more manageable for you. I do this a lot for work based scenarios, but it can be applied to daily life also, as once I understand something better - I'm much calmer, and more prepared to tackle it. For example:
Worried a project is heading off track? take the lead, then delegate.
Finding all the news and media highlights confusing and scary - find some time to sit and properly research it, talk to valued friends and get creditable sources of information, as once you know the facts, it may not be as bad as you think as the Media can often over exaggerate and cause un necessary panic in society. If it is as bad as you thought - then that's still OK as now you're armed with accurate knowledge and you can form a plan about what you're going to do next about it.
I'm currently nervous about an event that's on the horizon due to not knowing where we'll be in terms of the pandemic - So i've worked out some alternative options and solutions that I know I'll be able to do to make me feel comfortable and calm - for example taking my own sleeping bag to the hotel and driving myself incase I decide I don't want to stay.
TOP TIP 4:
DON'T BE SCARED TO TAKE SOME 'YOU TIME' AND REST
It's only been this year that I've realised and appreciated the importance of this tip, and I'm so glad that I did. Just a 10 minute quite sit down with a nice hot lemon and some controlled breathing exercises can change my whole outlook on something, it can be done anywhere, and the Headspace app is great for brief aided meditation. The only hard part is allowing yourself time to do it.
The same goes for exercise - even just a little stroll around the block can do wonders for your mental health.
During 'Lock down' and since working from home it's hard to remember to take regular breaks, but I try not to work past 5 and go for a run or dog walk straight afterwards so that I don't have time to make excuses.
Gardening is also a great and I never would of predicted this in a million years, but looking after and nurturing little seeds and watching them grow was really therapeutic.
TOP TIP 5:
COMMUNICATION
Talk to family and friends about your worries and concerns. Let them know how you're feeling, and if you're not up for doing a particular activity. More often than not, they will understand and may of experienced similar in the past and can offer advice or just a friendly ear to listen.
If you don't have anyone that you can talk to - then you can always contact your local GP and they can recommend a local charity/company that can help such as Mind, orThe Samaritans. Alternatively the NHS also has information available. Contact details for these can be found here.
Another good communication tip is - making sure you're communicating with yourself. Listening to what it is you need and want, understanding your feelings and emotions.
TOP TIP 6:
appreciating the small things - grabbing the good vibes and letting them translate and multiply into more good vibes!
When I start start my day listing 5 things that I'm grateful for - by the end of I have this warm tingly feeling in my tummy. I then hold onto this feeling and try and think of more things that make me feel this way. It can be as little and as simple as "I like the taste of this new toothpaste" to "the softness of my dogs ears" - Anything - just grab onto the good feels and roll with them!
TOP TIP 7:
MUSIC
Music has a BIG impact on my emotions. And the type of music I listen to the most is Emo or pop punk - so no wonder I'm an emotional mess growing up listening to songs with titles like "a box full of sharp objects" and "let it bleed" - however I also would not be here without this same band!
During the Pandemic I have however been listening to uplifting power ballads and show tunes - proper "I can do this!" songs! and the Spotify wellness pod casts.
TOP TIP 8:
Avoiding social ‘doom scrolling’ and have device 'cut of times'
For example - I’m not 'allowed' on my Mac/ipad after 9pm and avoid my phone after 10pm
TOP TIP 9:
Limited caffeine in take and eat healthily
happy inside = happy outside!
TOP TIP 10:
This is just a little reminder to talk to friends and family and seek help if you need it.
