Tag: self care

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What causes anxiety

Anxiety is when you feel afraid or overly worried, tensed that something is going to happen in the future.

Most people who suffer from anxiety have been anxious during the earlier part of their childhood. This could stem from living in an environment where one or both of the parents do not talk about their feelings or express their emotions, particularly negative emotions, and often deal with them in a negative way. In addition, early years of anxiety could be a result of physical, emotional or sexual abuse, neglect, drug addiction or alcoholism, parents that suffer from mental health issues and school-related issues like exams or bullying.

When you’re overly anxious it can affect any area of your life such as:

  • Work – you begin to lack concentration and you’re often not present as your mind is busy racing and thinking about other things.
  • Intimate relationships – you may begin to find it hard to be emotionally connected with your spouse as you feel anxious about the status or the future of the relationship.
  • Friendships – it’s important to socialise and have hobbies, but unfortunately, when an individual is highly anxious it affects their ability to be sociable, as they are often worried about different things which could begin to make them feel paranoid. As a result, they suffer from social anxiety.

Everyone can feel anxiety from time to time, however, anxiety is a mental health problem: if it affects your ability to live as fully as you would like to.

Do you often feel like this? Do you feel anxious very often with the feelings being very severe and lasting for a prolonged time? Do you worry constantly or are afraid that you feel out of control regards to a situation?

  • You avoid situations which might cause you to be anxious and your worrying makes you feel very distressed.
  • You experience panic attacks.
  • You find it hard to enjoy the day to day things. Anxiety could affect the way in which you look after yourself, work, enjoy leisure time, and form and develop relationships.

Self-care for anxiety

Time to pause

Avoid extreme build-up of stress by taking time to pause, relax and recharge yourself. It’s important to avoid over-working by doing long hours without breaks.

Control your breathing

Severe anxiety is often linked to poor breathing habits. It’s important to implement slow breathing techniques by breathing in slowly and gently through your nose for about 5-7 seconds.

Exercise

Exercise is good for your general health, including your mood, mental health and wellbeing. Engage in a regular weekly exercise which will help release the ‘happy hormones’ called endorphins. It will also help you relax and sleep well and it is a very healthy distraction.

Eat a well-balanced diet

Having a balanced diet will provide the right nutrients that your body needs, which will contribute to positive emotional wellbeing. 

Limit alcohol and caffeine

Both alcohol and caffeine can aggravate anxiety. 

Get enough sleep

Improved sleeping patterns enable you to recharge yourself. Common mental health issues such as anxiety and depression can often underpin sleep problems. Sleep helps you to feel better and boost your moods.

Acceptance

It’s essential to accept that you can’t control everything and it’s important to avoid being overly controlling. It’s important to have a vision or dreams and aspirations, but you can’t spend too much focus or time worrying about the future.

Know your triggers

Having an understanding of what triggers your anxiety will help you look for the patterns and keep your anxiety levels under control.

Talk about your issues 

Talking about issues that make you anxious will help you to think less and reduce over thinking which contributes to worrying and anxiety.

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How to not lose yourself in your relationships

Being in love feels good, but always avoid losing yourself in another person. No one wants to be hurt within a relationship but every relationship we pursue is a risk, as you can never control another person’s behaviour or actions.

What is self-discovery? Most people would think that this is a strange question, as generally, people are more interested in learning about the behaviour of others rather than themselves. Unfortunately, many people lack self-identity and often build their esteem in their relationships, careers, financial status, or their appearance. Some of these individuals spend the majority or part of their lives looking for answers or acceptance but take very little time to understand themselves.

Learn to be more self-contained by following the tips below. Knowledge is power but always remember, knowledge without action is useless. Are you treating yourself in the same negative ways that your parents treated you when you were little? Are you punishing yourself the same way your parents did? If this is the case then it’s time to end the negative cycle. You are now the adult in your life so learn to comfort yourself, even if your parents didn’t know how to.

The past has no power over you and there is more power in the present moment.

How to rediscover your true self

Make a happy list

Make a list of things that you enjoy doing that makes you happy. It is essential to ensure that you participate in these hobbies on a regular basis. For instance, if you enjoy going to the gym, try and set aside regular days to go on a weekly basis to establish a regular routine.

Be honest with yourself

Write a list of all the different areas of your life including work, family, friends, hobbies, and relationships. Rate the amount of time that you invest in each area, from a scale of 0% to 100%. 100% is the most you could invest in each area and 0% is the least. Once you have established how much time you invest in each area, write down how much time you invest in your relationship with yourself. If you discover that the score is higher in other areas, then this is an indication that you have been giving very little to yourself. The main incentive is to ensure that you give the very best to yourself in order to give the best to others. For instance, it’s no point committing 100% to your job and committing just 10% to your self.

Make positive friends

It’s mandatory to have friends but more importantly, it’s more effective when your friends are positive friends. Positive people motivate, support and encourage you, particularly when you need emotional support or encouragement the most. On the other hand, negative people often celebrate the downfall of others. Consequently, they could project their negativity into you, which could make you feel worse about yourself or others. In addition, there are health benefits in relation to being positive or positive thinking; it could lower rates of depression, anxiety, and stress. The truth is, you attract people who are most like you. So the key is, if you want positive friends then you have to begin to be more positive yourself.

Become more self-reliant

It’s important to have a good support network of people in your life. However, it is also very important to draw strength from within and acknowledge your own personal power.

Here are 7 basic ways to become more self-reliant:

  • Accept responsibility for your own life choices
  • Make your own decisions – whether they’re good or bad. Indecisiveness is the root cause of low self-esteem
  • Learn more practical skills – the more practical skills you acquire, the more fulfilling your life would be
  • Look after your body
  • Recognise and accept your feelings
  • Find healthier ways to express negative emotions
  • Stop comparing yourself to others.

Get professional help when needed

Ensure that you get professional help if you have underlying issues that could be getting in the way of your best self. It is healthy to get help and support to deal with any negative issues with a professional, in a confidential and private space as opposed to trying to be emotionally dependent on someone to fix or save you. The only person that can help you be the best you can be is yourself, period.

 

 

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Coping with Depression

Depression is a real illness and it can happen to anyone regardless of his or her age, gender, class, race,  sexuality or religion. 

It can affect people in different ways and can cause various symptoms including: low moods, anxiety, self-harm, suicidal thoughts, tearfulness, restless, isolation and being unable to relate to others, finding no pleasure in things that you usually enjoy, low self-esteem, feeling hopeless, having memory difficulties or difficulties concentrating on things, sleeping differently or sleeping too much and feeling tired most of the time.

There are several things which can cause depression and it varies from person to person. Here are some common causes of depression:

  • Childhood experiences such as; physical, sexual, emotional abuse or neglect.
  • Bereavement.
  • Traumatic events.
  • Relationship breakdown.
  • Family problems.
  • Drugs/alcohol abuse.
  • Serious illness.
  • Life changing events, including losing a job, starting a new job, having a baby, extreme pressure from studying.
  • Genetics.
  • Social exclusion or anxiety.
  • Being bullied.

These experiences can have a huge impact on one’s emotional well-being and esteem.

Depression is often a low mood that lasts for a long time, which affects your everyday life. People experience depression in many ways including feeling:

  • Down, upset or tearful.
  • Restless, agitated or irritable.
  • Guilty, worthless and down on yourself.
  • Empty and numb.
  • Isolated and unable to relate to other people.
  • Finding no pleasure in life or things you usually enjoy, such as hobbies and interests.
  • A sense of unreality.
  • No self-confidence or self-esteem.
  • Hopeless and despairing.
  • Self-sabotaging behaviour.
  • Suicidal.

Severe depression can be life threatening because you may feel that you’re not good enough and your life is not worth living. As result of this, you could feel suicidal. Some people describe depression as being stuck, it’s like being in a dark place, isolated with no interest in things that usually makes them happy, others describe it as feeling sad.

Self-care for depression 

Visit your GP

It is advisable to always contact your GP for medical advice if you think that you are depressed. 

Seek professional help

There are many trained counsellors that you can seek to give you the support you need. You don’t have to go through the difficulties or challenges on your own. Talking about your problems can make a big difference. 

Get enough sleep  

Sleeping well can help to improve your mood and increase your energy levels. 

Eat well 

Having a balanced and nutritious diet can help you feel well, think clearly, increase your mood and energy levels. 

Exercise 

Keeping active helps increase your happy hormones, helps you to feel energised and helps you to sleep better.

Personal hygiene

Small things, like taking a shower/bath and getting fully dressed even if you are not going out of the house, can make a difference to how you feel. 

Avoid recreational drugs and alcohol

Using drugs or alcohol to cope with any difficult emotions could make you feel worse and numb your emotions. 

Avoid isolating yourself 

Speak to family and friends that you trust about what you are going through and how you feel. 

Keep a journal of your thoughts and feeling

Keeping a journal will help you to offload any negative emotions and enable you to be more self-reflective.