As October is Mental Health Awareness month here in the UK, we want to dedicate this blog to self-care and well-being. I think its fair to say we have all been affected in some way by the pandemic. Although it may now be coming to an end, many of us are still suffering with the anxieties it brought. Whilst Bathroom Studio Design cannot offer any advice medically on how to deal with anxiety. There are a few steps you can take to alleviate the milder symptoms.
A function which should be so natural is often the first thing to go awry with anxiety. Its almost like we forget how to breathe when the panic takes over, which in turn exacerbates the feeling of doom. When you start to feel anxious, focus on your breathing. Inhale a long breath through your nose, hold your breath and count to three, then exhale slowly. This exercise is simple but effective, it slows your heart rate and lowers your blood pressure. If you often feel anxious it is beneficial to practice this exercise for a few minutes every morning. This can be done in the bathroom as part of your morning routine.
Question The Situation
One of the biggest triggers of anxiety is worrying about the future and situations beyond our control. When you begin to feel anxious, you must question if the situation needs accessing there and then. If not, concentrate on the present, what can you do right now? It could be something as simple as doing a bit of cleaning or going for a walk to distract your mind. Then you can make a conscious decision to revisit the situation when you feel calmer.
The Three 3s
A tried and tested method to calm down during an anxiety attack is the Three 3s. Take a moment to find three things around you that you can see, name them. Now listen, what three sounds can you hear? Now move three parts of your body, you could wiggle your toes or clench and release your shoulders.
The natural endorphins our bodies release during exercise is the best way to tackle anxiety. You don’t have to become a gym bunny, a simple walk around the block or gentle yoga is suffice. Even if you cannot get outside, simple stretches at your desk or a couple of laps up and down the stairs will help.
Be Kind to Yourself!
The most important advice we can offer is to be kind to yourself. The past couple of years have been like none other you have experienced. It is ok to feel overwhelmed or anxious. Its important that you understand that you matter! Make time for yourself, even if it’s just 5 minutes. Turn your phone off, disconnect yourself from the computer or TV, enjoy the silence and peace. Perhaps run a nice bath or relax in the shower.
Mental Health Matters
Whilst October is Mental Health Awareness month, its important we recognise the importance of our well-being all year round. If you are suffering with your mental health, please do not stay silent. Below is a list of services which can support you in many ways.
Samaritans – Emotional Support Service – 24/7
Call 116 123 – it’s FREE
Or email email@example.com
Shout Crisis Text Line
For support in a crisis, Text Shout to 85258.
Shout can help with urgent issues such as:
Abuse or assault
You can call the Rethink advice line Monday to Friday, 10am-2pm for advice on:
different types of therapy and medication
benefits, debt, money issues
police, courts, prison
your rights under the Mental Health Act.
Call Rethink on 0300 5000 927 (calls are charged at your local rate).