Managing Anxiety

Everyone experiences anxiety at times, like before an interview or an exam, or when facing something unknown. In moderate amounts, anxiety can be useful, keeping us focused and motivated. However, when anxiety becomes persistent or overwhelming, it stops being beneficial and can significantly disrupt daily life.

Anxiety manifests through various symptoms, which can be categorised as psychological (such as restlessness and excessive worry) and physical (including increased heart rate, insomnia, and tension headaches).

Sometimes, anxiety feels like a persistent worry or fear that doesn’t subside, even in the absence of immediate danger. It’s akin to an internal alarm that sounds too frequently without any clear or obvious trigger. This false alarm can lead to feelings of nervousness, restlessness, or tension and physical reactions such as a racing heart, sweating, shaking, or dizziness. It’s like a fleet of fire engines responding to an apartment block for burnt toast!

Incorporating natural strategies into daily routines can significantly mitigate the impact of anxiety. These methods include:

Physical Activity: Regular exercise is a powerful anxiety reliever. It releases neurotransmitters such as endorphins and endocannabinoids, enhancing our well-being. Activities like jogging, swimming, or cycling improve sleep and also utilise the stress hormones released during anxious states, promoting both mental and physical health.

Mindfulness and Meditation: These practices encourage living in the present moment and observing thoughts and feelings without judgment, which can aid in emotional regulation and stress reduction.

Dietary Adjustments: Managing caffeine and sugar intake/consumption can improve anxiety levels and have an overall positive impact on our health.

Sleep: Anxiety can disrupt sleep, and poor sleep can exacerbate anxiety. Establishing a relaxing bedtime routine and ensuring a comfortable sleep environment are essential for improving sleep quality and managing anxiety.

Breathing Techniques: Diaphragmatic breathing, which focuses on deep, even breaths, can help calm the nervous system and reduce anxiety. Practising these techniques when calm to prepare for stressful situations is beneficial.

Nature: Spending time outdoors can lower stress levels, reduce rumination, and enhance mood due to nature’s calming effects.

Journaling: Writing about our thoughts and feelings can help organise them and reduce anxiety by providing a way to identify and address worries.

Aromatherapy: Certain scents, such as lavender, are known for their calming effects. Engaging other senses with calming music, soft fabrics, or a comforting shower can also help soothe anxiety.

Social Support: Building a network of friends and family can provide a sense of belonging and security, reducing feelings of isolation and anxiety.

I say this all the time but please start with baby steps in the right direction. Be patient with yourself. Praising yourself and others can boost morale every day.

For a comprehensive approach to managing anxiety, consult with mental health professionals such as psychologists or your healthcare practice nurse in addition to your General Practitioner. Talking about your worries is a crucial step in managing anxiety effectively.

www.carolinecrotty.ie

Physical Activity

At the start of a new year, we might plan to reduce our intake of sugar/coffee/alcohol OR join a gym/class/club OR change job/car/house OR learn a language/skill/craft etc. Our positive intentions at this time of year are endless!

There is something which positively influences obesity, hypertension, cardiovascular disease, diabetes, some cancers, bone and joint diseases and is within our reach. REGULAR PHYSICAL ACTIVITY.

I am not a medic, but I know that exercise improves our overall wellbeing and quality of life. The benefits are far-reaching as physical activity has consistently been shown to be associated with improved physical health, life satisfaction, cognitive function and psychological wellbeing.

People who regularly exercise, when compared to those who don’t, show slower rates of age-related memory and cognitive decline. In my experience, we all want to stay mentally sharp and focused for as long as possible. Exercise helps strengthen our heart and improves its functioning. Not only do our lungs benefit from exercise, our bones do too. Physical activity can help reduce stress levels whilst improving self-esteem.

From what I know, to improve our heart health, we need about 2.5 hours every week, of moderate-intensity physical activity. If we can invest more time than 150 mins in a week, that’s fantastic! Moderate-intensity activity increases our heart-rate, gets our bodies sweaty and makes us breathe more quickly – which is also a great anxiety-buster.

To make healthy changes, we must rethink our busy schedules. It is not enough to say “I don’t have time”! Finding time might be difficult, however, ten minutes of non-stop walking three times a day is achievable.

Every minute you move is valuable. Small active changes include taking the stairs, walking around the house inside or outside, jumping on the spot, dancing, parking the car in a space farthest from the shop front-door or leaving the office to walk during coffee breaks.

If you never enjoyed walking, perhaps you might start by quickly walking away from your house for three minutes, turn around and quickly walk the three minutes home – any minute spent walking is better than no minute. Try to select an activity that is suitable for your fitness level right now, until it improves and who knows you might be running marathons this time next year!

Nature is therapeutic so whenever you can, spend time outdoors and take notice of your surroundings.

Regular weight-bearing exercise can:

Help prevent several chronic diseases and reduce the risk of premature death.

Improve mood and confidence.

Reduce feelings of anxiety and depression.

Build muscle and strengthen bones and help prevent osteoporosis.

Increase energy levels and keep us feeling energised throughout the day.

Improve brain function, protect memory and thinking skills.

Help with study.

Improve sleep.

Help with pain management.

Although it may feel counterintuitive, people with chronic fatigue syndrome benefit hugely from exercise.

There are many varied benefits of moving our bodies, and exercise is only one part of safeguarding our long-term health – diet, alcohol, stress, sleep, cigarettes can each take their toll on our bodies. This new year, GET MOVING!

www.carolinecrotty.ie

Caroline Crotty Counselling & Psychotherapy Limited

Protect Your Mental Health

People talk about “mental health” when they often mean “mental ill-health” or “mental-illness”. We all have ‘mental health’, just as we have ‘physical health’ and it changes throughout our life-time and even over the course of the day. Please care for, safeguard and protect your mental health because it is precious. The more you protect and look after it, the better able you will be to deal with life’s curveballs. Here are some reminders to help protect your mental health:

“Mind your body to mind your mind”. Eat well and regularly. Include natural foods. Increase intake of fruit, vegetables, wholegrains, nuts, beans and live yogurt. Include protein and fatty acids (oily fish, almonds, avocados etc). Avoid alcohol, trans fats, caffeine and high-sugar and processed foods. Cook your own meals. Stay hydrated with water.

Get your sleeping pattern in order. Ensure you get sufficient, good quality, uninterrupted sleep.

Exercise, movement, physical activity – we all know what we should be doing but there’s a big divide between knowledge and behaviour! Decide to move more and do it! Start small and build over time. Baby steps in the right direction are better than no steps! Celebrating those steps can help keep you motivated. Use the stairs, dance or go for a walk. I have a fridge magnet that says “housework won’t kill you but why take the risk” but one way to increase your movement is to do physical chores around the house like hoovering, dusting or cleaning windows. Being physically active helps you feel good and is great for your emotional wellbeing.

Set realistic goals – short, medium and long term. Acknowledge each achievement. Keep focused on the future – the best of life has yet to come.

Do things that you enjoy doing – gardening, painting, baking etc. Be creative when you can.

Give. This can be something small like holding open a door, saluting someone, making eye contact and smiling. Give your time by volunteering or give your energy by doing something nice for others – giving makes us feel good.

Always be kind. Kindness is the universal language. When we help others feel good we feel good.

Try to spot the good things in life and be grateful. Gratitude safeguards our mental health.

Spend time with people that are easy to be with.

Learn to say “no”.

Meet someone for a coffee or for a walk and a chat.

Join a club or start a club. We need social connections.

Stop being too busy to do the things you love and make the time.

Give yourself a break from technology and this includes the tv! Do something practical like read a book, bake, colour, draw, chat, get outside in nature, journal about your day, take a bubbly bath – there are so many things to do instead of being plonked in front of the tv.

Do something outside of your comfort zone, outside of your usual routine. When you feel discomfort in a safe environment/setting, remind yourself that it’s healthy and good.

Stop comparing.

Accept yourself as you are. You’re perfect. There is only one of you.

Be gentle with yourself when things go wrong. Praise you when things go right.

Learn how to relax and live with stress. Take up yoga or Tai-Chi, read a magazine, play with your children or a pet, listen to great music, sing out loud, write poetry, stand outdoors and admire the trees or the skyline.

Take time alone for yourself by yourself every day. I sit in my car when I return from work before I enter my house so that I leave work outside my home.

Smile. It brightens up those around you and also your face!

Learn how to control your breath. Breathe in slowly through your nose, hold for a couple of seconds, then exhale slowly through your mouth. Breathe into your tummy rather than into your upper chest. Do this for a couple of minutes a couple of times a day. We all have to take bathroom breaks so why not breathe slowly and deeply every time you’re in the bathroom or when you wash your hands or turn on the kettle. There are opportunities for calm breathine but you must be disciplined! You’re worth the effort!

Get help. If you need it, ask for it. No one needs to face a problem on their own. We are better when we work together.

Find someone with whom you can talk about your issues or difficulties. If that person is a professional such as a counsellor, doctor, psychotherapist, psychologist, you can rest assured that whatever you say will be kept confidential.