Anxiety – a quick first aid guide
Insomnia … a word we associate with lack of sleep. The inability to get off to sleep, the wakefulness we experience at night when everyone else is sleeping, that concern when we go to sleep that we won’t “get enough sleep” because of an important day ahead. Sleep deprivation can lead to excessive stress, worry and even weight gain.
Missing out regularly on the recommended 7 to 9 hours sleep may make you feel more than simply groggy and grumpy. Your mental abilities may feel at a low ebb and can put your overall health at risk. Poor sleep has also been linked to a weakened immune system.
Sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Your body needs sleep, just as it needs air and food to function at its best. During sleep, your body heals itself and restores its chemical balance. Your brain forges new connections and helps memory retention. Without sufficient sleep, your brain and body systems won’t function normally and can also dramatically lower your quality of life.
If you would like a session to help beat insomnia, contact me today!
The practice of daily gratitude has an overwhelming body of evidence to support it. People who consciously count their blessings tend to be happier and less depressed. But is gratitude beneficial for people who struggle with mental health concerns?
Personally I started a #40days gratitude “diary” of sorts during lent on my Facebook page. Once in a while I received a comment. It was beneficial to me as it made me concentrate on the positive events of the day instead of seeing what had gone wrong. That which we give energy to, grows. The story of two wolves (an Indian tale) … one is good and one is evil (the narrative inside all of us)… a fight breaks out.. which one wins? The one you feed.
A study carried out in Berkeley, California set out to study the practice of gratitude.
They compared participants who wrote about negative experiences or only received counselling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. So it would seem that practicing gratitude on top of receiving psychological therapies carries greater benefits than counselling alone, even when that gratitude practice is brief.
CBD Oil is gathering traction worldwide and all over the internet.
You may be tempted to find the cheapest possible supply online because you’ve heard it can help with:
Clarity of Mind
And much more. I take a small drop of CBD oil at night time and sleep well as a result. Others I know who take it suggest that it helps with clarity of mind and take it first thing in the morning. Pain relief is also a massive feature in using these oils (I applied some topically and the pain was eased considerably in a matter of minutes.
There are plenty of people out there who have also tried CBD Oil (and the version cited below if you click on the links). Testimonials are also available if you would like them. I have no doubt that because of the quality of the products used and the benefits derived from using them, that this particular product is of high quality and will do the job it is intended to do.
HB Naturals has information carefully displayed on their website.
If you want to know more about CBD Oil on Amazon, please click here.
This said, because CBD Oil is gaining in popularity, there is a LOT of it about. Did you know that Amazon doesn’t actually allow the sale of CBD oil products? To that end you may well find that there are fake products being sold by unscrupulous individuals.
People may then be of the opinion that CBD oil doesn’t work because they have purchased a substandard product. HB Naturals is a reputable company with high quality products.
Rules for selling “drugs” in the UK branch of Amazon are found here.
CBD is also not a controlled substance.
Anxiety can be a normal response to stress or danger and may be called the ‘flight or fight’ response. What happens is that adrenalin is quickly pumped through the body enabling it to cope with whatever catastrophe is perceived that is about to happen or is happening. If this response is out of proportion to the actual danger of the situation, or generated when there is no danger present then various problems can arise including:
- Racing heartbeat
- Shortness of breath
- Chest tightness
- Dry mouth
- Butterflies in stomach
- Urge to pass urine/empty bowels
- Pins and needles
The psychological symptoms of anxiety can include:
- Inner tension
- Fear of losing control
- Dread that something catastrophic is going to happen (when there is absolute no evidence)
- Feelings of detachment
Check out this link for more information This suggests that anxiety disorders are common. One survey (in Great Britain) it was suggested that 1 in 6 adults had experienced some form of mental health issue in the past week, with the most common disorders being anxiety and depressive disorders. Obviously this brings home the very real aspect of anxiety and how it can affect and the reasons why we need to be able to treat people with anxiety to help them understand and manage their symptoms.
Many people with anxious symptoms may realise that these are inside their head and recognise that, at times, they need to stop “overthinking” or “getting in their own way”.
Often they completely understand that these fears, anxieties or even fears of the anxieties are not based on reality nor a current situation. They may be based on something that has happened before, perhaps even unrelated, and yet for some reason the hardwiring defaults to that feeling of the time and they can feel paralysed with anxiety, stress, heart pounding and all sorts of horrible feelings that prevent them from doing what they enjoy, or prevent them from moving forwards into a place that might give more satisfaction, more joy etc.
Working with metaphors in therapy is not original. When I stumbled across the “Room of 1000 demons” story as a metaphor with facing and managing anxiety I thought I would share it here.
It is said that every five years, in Tibetan monasteries monks in training are referred to the ‘Room of 1000 Demons’. For enlightenment to occur they need to be able to walk into the room and come out the other side. Once in the room the entrance door locks behind them and they need to walk through and exit only by the exit door, and the room is full of 1000 demons – each and every one of them illustrating all of your worst fears.
So if you fear spiders, it will be a giant spider, heights, then a very tall building exemplifying your fear of heights etc. Apparently some monks, when hearing this, opt to not go into the room at all.
To this end this illustrates the idea that your thoughts are simply your thoughts, they are not real and to progress through life you need to keep moving.
What are your thoughts?
There are times when our day has been so overwhelming our mind is racing, fast. Should we have done x, y, z, what is tomorrow going to be like, what have we forgotten, who is thinking what about us… and we can feel like our mind is like a washing machine on a fast spin cycle.
Stop. Take a breath. Breathe in through the nose for a count of 3 and breathe out for a count of 5. Do this about three times.
Did you know that Frankincense is a great stress reliever? You can purchase a pocket size roll on to help with stress[click here]
And there are plenty more where that came from!
Sometimes you just feel that you want to talk to someone about how you feel and find tools to help with relaxation.
Hypnotherapy is a wonderful tool that can help you! By finding out more about you, what makes you tick, get wound up, relax you etc., I can deliver a completely tailor made hypnotherapy session for you, record it and send it over to you for you to listen to for as often as you need. The bonus is that it is completely bespoke to your needs.
Many apps out there such as Breethe, Calm etc are great little tools if you like them; they do work very well but they are generic which means they are designed for anyone.
If you would like me to design a recording especially for you, please get in touch!