Hello Everyone,
A very warm welcome to AUGUST!
I hope that you are all having a wonderful summer so far. Our self help topic this month is anxiety.
What is anxiety?
Anxiety can mean many different things to different people. The NHS website describes anxiety as ' a feeling of unease, such as worry or fear, that can be mild or severe.' Anxiety comes with a number of physical symptoms including;
feeling nervous, restless or tense, having a sense of impending danger, panic or doom, an increased heart rate, breathing rapidly (hyperventilation) and / or panic attacks, sweating, trembling, feeling weak or tired, trouble concentrating or thinking about anything other than the present worry, sleeping difficulties, digestion problems, headaches- the list goes on. Whether you would describe your symptoms as mild or severe, anxiety can be hard to live with and really does affect your whole body and mind.
Not surprisingly, the Covid pandemic has elevated the number of people seeking help for anxiety:
"Between 20 March and 30 March 2020, almost half (49.6%) of people in Great Britain reported "high" (rating 6 to 10) anxiety; this was sharply elevated compared with the end of 2019 (21%), and equates to over 25 million people (out of the population aged 16 years and over)." ONS 2020.
This is based on those reporting their feelings also, not the people suffering in silence. So what can we do to help ease the symptoms of anxiety?
Breathe!
Taking a few minutes daily to breathe deeply and calmly can make a tremendous difference to us as it lowers stress and helps us learn to relax. This can then aid better quality sleep, digestion and mental health. Rehearsing slowing and deepening our breathing can make it easier for us to use this tool when anxiety levels are high so those few minutes each day really will pay off. Perhaps try a breathing exercise for 5 minutes a day or 2 weeks and see if it helps you? The Breathe app on an Apple watch is excellent. It takes just one minute and guides you through a deep breathing sequence. Here are some more breathing exercises https://twoplusdogs.co.uk/brilliant-breathing-exercises-relaxation.
Be mindful:
Alongside a breathing exercise, try being mindful each day. Being present in the moment can be very calming and a good distraction for a busy mind- simply stop and notice the sounds around you. Gratitude thinking is another way to be mindful and encourages a positive mindset. Each day, write down or think of 3 things that you are grateful for. These can be people, places, things, events- literally anything. Find many more ideas for mindfulness here https://www.healthline.com/health/mind-body/mindfulness-activities#for-adults
Take time for self care:
Be kind to yourself and give yourself a little bit of me time regularly. Treat yourself to something you love doing for that time, for example have a walk, take a bath, watch TV, have a chat with a friend- whatever it is you value. I read a quote recently which said "when you are resting because you are worn out, you need to remember that you are not wasting the day doing nothing. You are doing exactly what you need to do. You are recovering." This is so true. More about being kind to your mind here https://twoplusdogs.co.uk/being-kind-to-yourself
Reflexology to help anxiety:
My 'go to' fix for the feelings of anxiety is reflexology as I find it deeply relaxing. Treat yourself to a reflexology session which used mindful reflexology techniques to soothe and slow the mind. Alternatively, try some self-help reflexology here https://www.youtube.com/watch?v=yKiQxGylHTs&t=58s
Balance Me Reflexology news:
I am busy working on a new website and booking system which will be launching in September. This has been a technical journey for me! I continue to study the REFLEXOLOGY FOR MENOPAUSE course also, so that I can use the techniques to support clients going through this stage of their life.
When the weather is warm (and dry!) I am able to offer outdoor treatments. Having a treatment surrounded by nature is super relaxing and being outdoors also offers the option of not having to wear a face covering. The Covid safety guidelines for indoor treatments remain the same to keep everyone as safe as possible.
I do hope that you and your loved ones have a wonderful summer.
Take care,
Melanie
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