Mental Health Awareness Week: MY TOP TIPS!
To continue my posts for my Mental Health Awareness Week.
As I’ve spoken about in the past, I have had alot of therapies, counselling, support etcetc.. within my short life with regards to coping with stress and anxiety. I thought for mental health awareness week it was only right to share my favourite coping mechanisms.
Distraction from your thoughts is really importnt- whether you chew gum, click a pen or fiddle with something- detracting your thoughts elsewhere is a good idea.
Medicate if necessary–
There seems to be a huge stigma around medicating for mental illness- I was put on medication for my mental health and have been on a variety of different ones ever since. It is a big decision to make and requires regular slow monitoring. Medication is not a cure for mental health issues, however, along side therapies it can be of great support.
I just find lavender so calming! I have lavender oil in an air purifier/ diffuser. lavender pillow spray, a bag of lavender in the box I store my bedsheets in. For me I’m very sensory- smells really make me feel better. If you ever walk into my room you’ll be hit with a concoction of oils, melts, incense, candles, lush products, air fresheners- all sorts. I like everything to smell nice as it’s comforting.
Write your thoughts down-
Sometimes we react to situations before we think. Writing down frustrations can ease tension with others and help us rationalise our thoughts.
Feeling stressed:(???? Write every word that comes to mind on the paper- even if its the most totally random word ever, it helps to get everything out your brain! Categorise them into things that are in your control and things that are not. Rip up and throw away any worries which you cannot control- taking them out of you brain and into the bin. Organise a plan surrounding each small worry to eventually cross them off your worry list..
Have a plan so you don’t become overwhelmed-
Sadly in life there are things we have to do that we don’t want to. The quicker and more efficiently you can get these tasks done, the sooner you are able to do something you love. Planning what needs to be talked about in an important doctors appointment or what you need to buy in the shops on a Saturday when you’ve got three toddlers running riot with you can help maintain structure and allow tasks to be completed quicker. I’m awful at remembering things so I strongly recommend writing conversations or reminders/ to do’s down for later you. Feeling prepared for challenges helps ease anxiety.
Don’t worry about future you-
As Cringey as it sounds, no one knows what the future holds- we cannot fly ahead into the future or teleport to the past. Focus on the now. The present. Your happiness. Your life now. DO WHAT WORKS BEST FOR YOU RIGHT NOW AND FOCUS ON THE REST LATER.
Your Grades are not the most important thing in the world- exam anxiety-
Test or exam anxiety is one of the most common forms of anxiety- I used to faint, cry, hyperventilate, be sick in exams. WHY?! Has anyone ever asked me for my grades for XYZ? No! Whether it’s a small test at work or your A levels your grades do not define who you are as a person- it is likely you will be able to retake, ask for advice or ignore the results. Why we put so much pressure on kids from such a young age is beyond me!
Name 5 things you can see, hear, smell, touch- Grounding Technique
This is a great calming strategy- say them out loud.
Talk to people–
Talking to friends and family about how you feel can be scary and you may feel you don’t want too burden them with your problems- therapists are a good second option if this is the case. They are qualified and paid to deal with other peoples issues. The act of hanging out with friends and talking often can raise moods as we become distracted and occupied with fun. Don’t feel you have to speak about issues as such- you can just generally have a chit chat! When my panic was at it’s worst, the act of someone asking ‘are you okay’ or me saying ‘ i feel really anxious/panicky’ would usually trigger a panic attack. My friends and family knowing how too behave to make me feel safe and conversations to distract me was beneficial. Communication is great.
Get out the house-
My Agoraphobia stemmed from not leaving the house in bouts of anxiety and depression. Very relevant to current times, it is important you leave the house when possible. Open the front door and sit on your drive if you don’t feel up to going miles from home or simply walk down your road. Your brain becomes conditioned to ‘liking’ being inside very quickly and it will only detriment your mental health. You do not need to go on 5 mile walks every day or sit in the garden 24 hours a day but simply getting out and about a little will maintain your social interaction with other humans even without speaking to anyone, the act of simply seeing another pair of arms and legs is useful to your brains coping strategy.
Don’t avoid your problems
LAUREN! This is one for myself. There is a cycle I tend to live my life by with relation to my physical health- boom and bust, all or nothing. Similarly I follow the same pattern with my mental health- I subconsciously ignore all my stresses until I hit breaking point- release all my feelings and then return back to neutral. This tends to repeat itself. Keeping your thoughts in only makes for emotional mood swings and subconscious changes in your behaviour.
Take a break and try again in a little while
Breathe in for 5 seconds and out for 8.
The idea with this is basically ‘breathe out more than you breathe in to maintain stable breathing’. As we become anxious we close up. We want to have bigger, deeper breaths. If you find yourself becoming tight chested or panicky focusing on maintaining your breathing is good. Weirdly for me if I didn’t have my sole focus on this it used to trigger panic (something to do with the OCD and counting breaths I’m sure!)
Know you aren’t alone
There is always someone who will speak to you, even if its a stranger online!
Understand others struggle too
Know the facts not your made up scenarios–
Understand poor mental health can make fantasy feel like reality. We often make things worse than they are in our heads, assume people think certain things about us or read into behaviours strangely. Without knowing the facts we start to believe our own thoughts! Worried about something or someones opinion of you- ask them?
Drink lots of water
Water is amazing for everything. Skin, Brain. Bladder. I used to get very very light-headed, pins and needles or faint- I find water a great energy boost to ‘bring me back’ Again it’s another great distraction method- focusing on your gulps of water as opposed to things happening around you.
Have regular snacks or a mini squash bottle to maintain blood sugars-
Similarly carrying small snacks or a mini squash bottle is useful as we tend to feel low when we are hungry/ lacking in vitamins.
Breathe out your nose- this will make you giggle!
Have a positive playlist–
Have all your favourite music in one place. I have spotfiy playlists for every mood/ scenario!
Do something nice for someone–
Doing something nice for someone else helps us feel better about ourselves.
Give yourself a gift-
We treat others to nice gifts or surprises- why not do the same to yourself.
Write a nice letter to yourself
Spa nights at home–
This is one of my favourites- whenever my friends are feeling rubbish we have a spa night- I run the bath for them with epsom salts and candles, bubbles and bath bombs- spa sounds and fairy lights- colour changing lighting. Since doing beauty courses I’ll do facials or gel manicure/pedicures. These are my favourite types of evenings. So girly and my friends love it! My uni halls room was literally known as the detox room- everyone would go on their nights out be incredibly hungover and then come over to my ‘spa’ and eat pizza. AW I miss Uni! Corona go away.
Write your compliments–
The most lovely lady on Facebook told me this! We are so quick to remember any negative comments about our appearance yet we don’t accept positive comments. I cannot think of one compliment in the last few weeks, yet I know I’ve received so many- since writing down my compliments, it enables me to see what other people think of me and maybe slowly I’ll start to believe it! (SIDE NOTE don’t comment on peoples appearance negatively- just let them be!) Give out compliments to others often!
Document your day went well today?
Write about one good thing from each day.
Find a fury friend-
Ahh… I wish I had a pet, they’re so good at comforting.
Get Creative/ paint or colour
Art is therapeutic!
Celebrate your small achievements
Haven’t brushed your hair for two weeks but you did today? WELL DONE!!
Cut out negativity from your life- it’s okay to prioritise your own mental health–
I’ve always been a bit of a Negative Nancy, I’m trying my best to become more of a Positive Polly! Distance yourself from anyone that doesn’t fit to your new mindset until you feel strong enough.
Create a kindness kit (happy box)- see my blog post on these)
You are in control of your life- don’t let anyone else be.
I hope some or at least one of these tips will help you.
Love yourself, Look after yourself and be kind!