We’ve all seen quirky sitcom stars and cleaning fiends on TV, but these depictions are at best inaccurate and at worst harmful.
OCD is an anxiety disorder characterised by:
These compulsions might be intended to prevent an intrusive thought from taking place “for real”, or to alleviate the anxiety associated with the thought. Performing these behaviours can result in temporary relief but the obsessions will return.
The next step to understanding OCD is smashing the myths that surround it. Here are a few common tropes, followed by the reality (for most people that have it)...
You might not know that everyone experiences intrusive thoughts. What separates people with and without OCD is their brain’s reaction to some of them.
People without OCD might be shocked by their spontaneous thoughts, but ultimately recognise them as bizarre and fleeting.
Those with OCD are more likely to attach meaning to the thought or continue a distressing thought cycle triggered by it. They might become overwhelmingly preoccupied with the idea of their thought coming true.
This disorder can make the simplest tasks debilitating - so, no, not everyone’s “a little OCD”.
One of the biggest stereotypes about someone with OCD is the “clean freak” - the person who is terrified of germs and will flip out if you move anything out of place.
While people with OCD can have fears about hygiene and they may like to keep things their own way, cleanliness is only a small part of the symptoms that make up common OCD obsessions. It may affect some people’s whole lives, and it may not affect others at all.
It’s a disorder rooted in control - but that doesn’t mean those with it are control freaks in everything they do.
OCD causes stress, and it’s often exacerbated by stress - but stress isn’t necessarily the cause. People aren’t temporarily cured whenever they’re happy or content!
One of the most frustrating things about OCD (like any anxiety disorder) is that it can occur even when people are at a relatively low period of stress. Sometimes, it can even ramp up to keep the brain busy!
Some people with OCD might feel upset that their condition affects fun events, or may cause them to need support even if it appears they have nothing to worry about on the surface.
As mentioned earlier, OCD is a complex condition with an almost endless web of potential triggers and obsessions.
The most common obsessive thoughts can involve:
And that’s just the tip of the iceberg! New behaviours can pop up from day to day or over the course of someone’s life. They may be affected more or less by the same thing at different times.
Just relax! Just try it! Isn’t it easy? No…?
It bears repeating: what characterises OCD is unwanted, uncontrollable thoughts. It can cause chronic feelings of doubt, anxiety, and threat.
Often, people with OCD know that their fears are not necessarily proportional to an actual risk - but if that helped, they wouldn’t have OCD in the first place. It’s like telling someone with depression to “just be happy”.
People might think that OCD sufferers are delusional or have a different grip on reality than those without it due to the way they think and behave.
However, most people with it are highly aware that their perceptions are not the same as most people. It can be disorienting to be so emotionally affected by them as a result.
OCD cycles can be time-consuming, uncomfortable, embarrassing, or plain bizarre - yet by its nature a person still feels compelled to do it.
Obsessive-Compulsive Disorder affects everyone differently, but if you’re struggling with similar thoughts, it’s a good idea to talk to your GP.
They might suggest treatment like counselling, therapy (most often group sessions or cognitive behaviour therapy, CBT), or medication. Any choice is up to you.
OCD-UK is the UK’s number-one OCD charity and has a range of resources, support groups, and awareness events for those affected and their loved ones. Your local Mind hub may also offer counselling or social events to support you.
If you’re becoming seriously distressed by OCD thoughts and behaviours, and you’re worried for the immediate health of yourself or someone else, call NHS Direct on 111.
Know any more myths that need busting? Let us know!
]]>Mindfulness can help with periods of anxiety, and fortify your mental state as you enter the most magical - and demanding - season. It involves “grounding” yourself in the present moment, and allowing your anxious thoughts to pass by with neutral observation.
Here are some mindful tips for staying in control over the holidays:
There’s nothing wrong with endless reruns of Home Alone - when else can we get away with it? - but it’s important to make sure that your screen time isn’t contributing to holiday stress.
Perhaps you’re so focused on “making memories” with photos that you fail to be present as they happen in real-time. You might become a witness - rather than an active participant - in your activities. Or maybe you’re finding it hard to switch off from other responsibilities and January is looming over your head.
This isn’t just about you: bear in mind that other family members may not appreciate you filming them opening gifts, or checking your emails through Christmas dinner.
You can’t be expected to offer undivided attention for days on end. Instead, aim for “pockets” of high-quality time with your loved ones and away from the phone. When the action subsides, take a moment to decompress, run an errand, or snap a group photo.
Social media this time of year is full of people sharing their gifts and moments with loved ones. It’s a great time for checking in on old friends - but comparison rears its head even for the most content of us.
Keep in mind that the urge to “keep up with the Joneses” is natural. You most likely will feel this way over the holidays. But, as natural as it may be, it’s certainly not helpful. Unhealthy comparison might leave you feeling unsatisfied, or lead you to take on responsibilities (mental, time-based, or financial) beyond your means.
Ask:
Comparison can be useful. What is it that you envy in this person? Are there any reasonable changes you could make to work towards this?
That said, someone else’s success could be down to any combination of hard work, luck, privilege, circumstance, or exaggeration for social media. Most likely you’ll never know the truth deeper than the Facebook post - and that’s fine.
Sometimes a sharp word to yourself is the only thing that can dig you out of the comparison hole. An acquaintance seems to have it all. So what?
Thoughts about others’ supposed success can leave you feeling unworthy or resentful. Let these thoughts pass by, observing them as though you are on the side of a busy road. This isn’t about undermining your insecurities - more noticing your differences and simply letting them be.
Ambition creates progress. However, sometimes it’s so easy to keep chasing the next goal that you don’t realise you have everything your past self strived towards.
Last year, most of us just wanted to see our loved ones safe and happy. Don’t let unnecessary demands creep back in.
This can be a difficult period for those on their own, or whose previous experiences bring up uncomfortable memories over “the season of goodwill”.
Take this time to reach out to neighbours, distant family members, or friends you’ve lost touch with. It could be that they’ve slipped under the net for other people, too. It doesn’t have to be a huge performance - a card, a chat, or a leftover batch of Christmas cookies is enough to show you’re thinking of them.
However, don’t be put out if they’re not bowled away by your efforts. Perhaps they feel that it’s forced by the time of year, or they prefer to manage Christmas their own way.
Mindfulness can be more structured - like in meditation - or you can implement grounding activities during your daily life. These might be useful around the holidays, when there’s family bustling around your home, or you feel your mind running faster than you can catch it.
Follow the guide below for a short structured exercise. You can set a time (5-10 minutes) or stop when you feel ready.
You can also use similar techniques to help you in a stressful situation, or as a preventative measure to aid your well-being in the long term.
Try implementing these tips on a walk, or when you see yourself becoming overwhelmed:
Leaving for work in the dark and coming home in the dark...sound familiar?
The importance of time outdoors is unparalleled for our well-being. If you have time off over the festive season, take a flask full of something warm and get moving. Most weather apps can predict exactly when daylight hours will be, so it’s easy to plan for those winter sunsets.
While you’re out, use the opportunity to be mindful of your surroundings. What can you hear? How does your body feel as it moves? Do you notice anything new?
You might be someone who takes a walk on Christmas Day - don’t knock it ‘til you’ve tried it! There’s a weird pleasure in waking up, donning your Santa hat, and heading for the hills (or even the sea, if you’re brave enough). You’ll be met with cheery dogwalkers and build an even bigger appetite for lunch.
Pushy relatives inviting themselves; uncomfortable clashes at the dinner table; a friend convinced their five dogs are worthy of an invite. The pressure to keep everyone happy should not interfere with your ability to have a comfortable day.
Clear the air as early as possible, so that everyone has time to plan accordingly. If you suspect somebody may not stick to their part of the deal, it’s acceptable to give them a gentle reminder of your boundaries. Be clear and succinct:
Societal expectations often mean responsibility falls to the same few people year after year. This might be due to age, gender, financial position, or family “hierarchy”.
Women, especially, may be deemed the “natural” cooks, organisers, list makers, gift buyers, gift wrappers, card writers, food shoppers, social mediators, childcarers, tidy-uppers… Even the mental load of keeping others on track is another unspoken task.
Just because your role expects you to put everyone else first, it doesn’t mean you have to. If you are hosting, make sure everyone else pulls their weight, and don’t be afraid to delegate the workload.
When the time comes, try not to be too preoccupied with whether everyone’s having fun or if you’ve perfected the potatoes: you’ve waited all year for this, and you deserve to be part of it.
Mindfulness is designed to protect your wellbeing, but if you’re struggling, seek help from your GP wherever possible.
The Samaritans line is free to use and provides a confidential listening service. As always, they will be open 24/7 all throughout the holidays. The text service SHOUT (85258) is the UK’s first free, confidential texting support service. It is also open 24/7 all year round and will not appear on your bill.
If you’re in the UK and you’re worried about your immediate health, call NHS Direct on 111.
]]>While it’s important to share the love, forgetting about yourself can lead to codependent behaviour and a loss of your own identity. When others constantly come first, you’re telling yourself over and over: I’m less important.
Self-love is not just for beautiful, successful, slightly out-of-touch people on Instagram. You are the only person you’ll spend every second of your life with, and so it’s the most valuable skill you’ll ever learn.
It won’t be easy, but beginning to understand yourself can forge a path towards tolerating your insecurities. After this, you might even be able to celebrate yourself a little.
This is just a slump, right? It’s not your real life, not yet. All you need to do is get through this tough bit, and then your real life will be waiting around the corner and you’ll be ready for it.
If you’re expecting the clouds to clear once you lose weight, or earn more money, or find “the one”, take a moment to ask yourself what exactly you imagine will happen.
This isn’t to discourage you from working towards your goals: it’s the opposite. In many cases, you’re seeking these things because they will genuinely enrich your life or make things easier for you. Others are just because you want them - and that’s fine!
However, viewing your life as a series of periods in limbo will only cause you to look back and realise how much time you missed. Yes, achieving your goals might improve your life, but they won’t kickstart it. You are doing life now.
All the scented candles in the world aren’t going to make you love yourself RuPaul-style. This is a slow journey towards confronting your insecurities and, at times, the idea of celebrating certain things about yourself seems impossible. So, if you’re not going to end up loving yourself, self-love is pointless, right...?
If love is out of the picture, aim for tolerance first. We can berate ourselves every day, to the point where it seems normal. Chances are you’d feel sick at saying these same things to a loved one.
Thoughts of being ugly, boring, or a failure can flash into our minds quicker than it’s possible to stop them. While it’s not always possible to control these thoughts, it’s up to you to correct them.
Positive affirmations work for some - but, for many of us, they’re just a bit cringe. Phrases like, “I’m beautiful”, “I’m independent”, or “I can do anything” might seem like lies if you’re already battling low self-esteem or have setbacks in your life.
Instead, let’s look at self-tolerance again. Aim for neutral statements that are undoubtedly true. Try:
Pick examples that cannot be disputed. It’ll be harder for your brain to worm its way out of them - even if it tries. Over time, you might move them up a gear: from “I’m wearing my favourite outfit” to “I like the way I feel in this outfit” to “I like the way I look in this outfit”, for example.
Neutral affirmations are just as important in rewiring your self-perception, because it will feel less like you’re kidding yourself. They’re all true.
There’s a new something on social media every day. A shiny engagement ring; the keys to a new house; a grinning graduate...
Especially in your twenties and thirties, it can feel like all the expectations are impossible to meet. And that’s because they are! This is such a varied time of life that you physically cannot be on all the spectrum of things you feel people expect from you. Hurry up! Slow down! These are your best years!
It’s only natural to turn to friends and family who have been through these milestones and to feel as though you should follow their genuine wisdom. But that doesn’t mean it has to apply to you now - or ever.
This is just the same as you get older. Maybe you feel you’ve missed your chance. Looking closer, you might find that your reasons boil down to tradition or long-standing ideas of what a parent/student/professional “should” look like.
This is a difficult one. Pretty much all wellbeing advice is geared towards cheering ourselves up when we feel a downward spiral coming.
That said, constant deflection isn’t a long-term solution to managing your emotions. If there’s something you need to process, it’s important to feel it. This is all too easy to put off: you’re already feeling rubbish, so why sit and stew? Addressing difficult emotions is exhausting, and sometimes you just don’t have the time to wipe yourself out for the rest of the day.
Also, it can be hard to identify that you’re not feeling during a difficult time. Freud identified a defensive mechanism called “intellectualisation”, where a person engrosses themselves so deeply in the logical aspect of a situation that they bypass their emotions.
It might present as throwing yourself into funeral plans after a loss, or trying to justify the actions of a person who has treated you badly.
This makes it seem as though you are facing the problem, but in truth, you are no closer to reaching its root cause and allowing yourself to heal.
If you’ve been depressed or anxious for a while, you might have set a new baseline for your overall wellbeing. Well, you’re not great, but you’re stable. You’re no worse than you were last week.
The problem is that, if you have been doing this for most of your life, you might not even know how to sit with your feelings. This is something that has to be learned and probably won’t come easily the first few times.
Start by identifying the physical sensations in your body. Do you feel achy, tense, or empty? Next, observe the kinds of thoughts that come through your mind. Write them down if it helps.
When trying to explain our feelings, we most often provide the reason for the emotion, rather than the emotion itself. You might say, “I don’t know what to do next,” rather than “I’m afraid”. Try to separate the two; boil your thoughts down and listen to the physical signals that your body’s giving. Ask yourself: What is it like to feel this way? What is it trying to communicate? What do you need most right now?
What separates processing from wallowing is that you’re open to understanding yourself better - even if you have to stop and try again another day.
]]>Pulling yourself out of a bad headspace is not easy, especially if you have an anxiety disorder or depression. Often, you want to make changes, but don’t have the energy, or rely on quickly-fading bursts of motivation.
Implementing small, everyday adjustments can make these first steps less intimidating. By listening to your brain and being gentle with yourself, you can learn to work to your own advantage.
It can be useful to have a plan to fall back on if you’re feeling low - especially if you’ve found yourself with extra free time over the past year.
This doesn’t mean having to follow the same boring tasks to military time every day. Creating small patterns in your schedule gives the day a purpose and helps you to stay on top of tasks.
This might just mean washing the dishes straight after dinner to prevent them from piling up, or treating yourself to a fancy lunch on Fridays.
There’s no need to timetable to the hour if you don’t want to, but always having something on the horizon allows you to separate between work and rest.
Saying that, why follow the rules that only make life harder? The endless list of expectations can be a real weight, and at these times it’s worth remembering….they’re all made up.
This is easier said than done: we can’t reject every source of stress. However, sometimes people find themselves following rules to impress people they don’t even really care about, or that don’t suit their daily lives.
Breaking the bank for an acquaintance’s wedding? You’ve got something to wear at home. Can’t find a cinema buddy? Go on your own. Prefer to do the supermarket run at midnight? The world’s your oyster.
If you’re already anxious, the pressure to keep on top of a household might be more difficult than ever, or even a source of shame.
In her book, How to Keep House While Drowning, KC Davis suggests shifting your priorities from “moral” to “functional” tasks. Shame is an unhealthy motivator, and the urge to make things constantly perfect might sway us from starting at all.
Davis’ approach is worth bearing in mind if you’re struggling: having one thing done just fine is better than being paralysed by all the things to do perfectly.
It’s worth noting that avoidance is not a healthy coping technique, and should not be relied on as a solution to anxiety.
However, it’s no harm to make things as easy as possible for yourself, as long as you’re addressing your fear in other ways. We’re all just floating on a rock in space, and Marie Kondo-ing your socks won’t change that.
Social media is a place for celebrating success. However, scrolling through everyone else’s happiest moments can make it hard to keep your own life in perspective.
Similarly, online shopping is a double-edged sword. Sometimes you only have to whisper a product before it ends up in your ads…and then your basket.
However, having it all right there makes it easy to focus on what you don’t have. Unsubscribe from the spam and unfollow your acquaintance that’s always on amazing holidays. If you need something enough, you’ll look for it.
Sensory input can have more of an impact on our daily mood than we might think. Many of our everyday stressors might not be related to the tasks themselves, but more how they make us feel.
When we’re over- or under-stimulated, our body sends silent alarms that something is wrong - but, because they’re not immediately threatening, they’re easy to ignore. With small, everyday factors that build up, it’s easy not to notice until you’re on the brink of burnout.
Sensory struggles often mask themselves as other emotions or leave you feeling rubbish without an identifiable cause. Next time this happens, ask yourself whether your environment might be contributing to your mood:
Understimulation
How you feel: Bored, fidgety, hungry, lonely, angry, irritable, empty, clingy, impulsive.
How it might manifest: Getting distracted when trying to focus; pacing; feeling an intense need for something but you’re not sure what. Usual hobbies might seem trivial or boring. You might have the urge to smoke or drink alcohol.
Work fix: Listen to quiet instrumental music; open a window. Doodle or play with something small and quiet (square of paper, Blu-Tac) during meetings. Crunch on a carrot or a piece of fruit while you work. Take 5 minutes to make a drink or help with an errand.
If you work from home, consider whether another setup might work for you. Could you work from a café? Would a standing desk keep you on your toes?
Fun fix: Blast some tunes and dance along. Phone a friend. Get some exercise. Bake, or make a fancy dinner. Use a weighted blanket or get a hug from a loved one. Take a shower.
Overstimulation
How you feel: Panicky, snappy, indecisive, urge to leave. You may feel an anxiety attack coming on.
How it might manifest: Zoning out when trying to focus. Reluctance to initiate a task but not sure why. Urge to leave a situation - “flight mode” activated.
Work fix: Invest in some noise-cancelling headphones. Listen to white noise. Write a to-do list and break it down into manageable chunks. Break down those chunks even smaller.
Have easy, bland snacks on hand if you’re prone to forgetting to eat. Wear appropriate but comfy and layerable clothes. Take 5 minutes to escape to the bathroom.
Again, if you have control over your workspace, try dimmable lighting or keep sunglasses on hand.
Fun fix: Escape to somewhere preferably dark and without interruptions. Take a warm bath. Watch something comforting on TV. Establish personal boundaries and make sure both yourself and others are sticking to them.
Most of us know whether we’re a “morning” or “night” person - but how many of us utilise it? In a typical 9-5 workday, it’s all too easy to just chug a coffee and hope we’ll be functional by lunch.
Learn your most productive hours and see if you can switch your daily routine to suit them.
Some adjustments only come with privilege - not many of us can “just take a bath!” or “go for a run!” in the lunchtime slump. But it’s possible to work small things to your advantage.
Research shows that the average worker has three to five hours of quality work in them per day. Try to work consistently, but identify a daily window to really power through.
Consider a “do not disturb” on unimportant emails during this time, or use a technique like Pomodoro to encourage short bursts of focused work. When you’ve exhausted your high-quality time in your most productive hours, use the slump to wade through emails or tackle less pressing tasks.
Just as important to your wellbeing is establishing personal boundaries, and knowing when your helpfulness may be damaging your health. Saying “no” can be difficult, especially when the person asking means a lot to you.
It’s okay to help out sometimes, but try not to reach for excuses when you can’t. Small lies make you feel guilty, yet become easier and easier to depend on the more you use them. It’s possible to be polite, but make your stance clear:
Your worries might also make it difficult to say “yes”, too. Fears over money, time, or the future leave many of us stewing at home. The small “no”s add up, and before you know it, anything new sounds terrifying.
Curiosity and new experiences keep us from stagnating, and it’s proven that keeping our brains stimulated promotes concentration, motivation, and sense of wellbeing over time.
Apply for that evening course; book the weekend away; watch the film even if you think you’ll hate it. Life is short, and it’s hard to progress in your comfort zone.
No matter how much is on your plate, being anxious or depressed shouldn’t be the norm. Make sure to book an appointment with your GP if your feelings persist.
If you’re worried about your immediate mental health, call NHS Direct on 111.
]]>Sound familiar?
A lot of us are going through tough times right now, for any number of reasons. While we’re all more sensitive to people’s troubles than ever before, the mundanity and fear of lockdown life has made conversation dry up a little. Difficult times are difficult to talk about and the fear of intruding can sometimes make it easier to stay vague.
Many of us want to check in on the people around us, but instead find ourselves an unwitting participant in a game of “hope you’re okay” tennis. At worst, this can build up walls even further, as people feel more and more inclined to save face.
If you’re unsure about how to broach a genuine discussion, try the 7 tips below:
Avoid being vague
No matter how much you mean it, the “how are you?” text can risk coming across as a little insincere. On separate ends of the phone, it can be difficult for a friend to know if it’s the right moment for them to really open up.
Try to be specific about what you’re thinking:
The sentiment’s the same, but it lets your friend know that your words aren’t empty and you’re thinking of them out of love rather than obligation.
Listen, don’t suggest
When we’re concerned about someone, our instinct is to want to help. However, firing out solutions can make things even more intimidating if the person is already overwhelmed.
If their struggle is fresh, it’s likely that they aren’t ready to think about tackling things just yet. Maybe there isn’t a solution, and they just need to blow off steam. Or it might be that they already have a plan in action and would appreciate someone to bounce ideas off.
One of the most valuable questions you can ask is: “do you need advice or do you need to vent?”
Make sure that, either way, you’re validating the person’s feelings. Rather than proving that you’re the best adviser, show that you understand:
You might see this as therapist-speak, and it can certainly feel a little cold and clinical at first. However, as long as you’re treating this person as a friend and not a project, validating their feelings will show that you hear them.
Actions speak loud
Make the hot meal. Send the flowers. Offer to walk the dog.
We often know the good deeds we want to do, but have concerns about being invasive, or helpful on a too-superficial level. However, asking, “is there anything I can do to help?” will rarely lead a person to ask for these kinds of things.
Do remember to bear the individual person and their situation in mind, though. Some people may appreciate an impromptu home visit. Some won’t.
Take a second to evaluate whether you’re doing this because the person will genuinely benefit from it, rather than it just being the biggest and best deed.
Don’t just text
Of course, there are other ways to be present outside of texting. A phone call is more personal but may leave a person feeling like they have to fill the silence.
Cards and postcards are an age-old way of keeping in touch and don’t demand an immediate response. They brighten up a room, and the effort you make to buy, write, and send it won’t go unnoticed.
Popping round for a coffee is another clear way of showing that this person is worth your time. But, again, proceed with caution. If someone has been struggling to stay on top of their housework or personal upkeep, a surprise visit might make them feel ashamed. You might be encroaching on alone time or extra sleep that is really valuable right now.
If you know someone well and feel a visit would boost their spirits, a couple of hours’ notice never hurts! Bring snacks; drag them into the garden. This can act as a small and healthy nudge towards healthy self-care habits, as well as a dose of social time.
Make a plan
If a spontaneous visit is too much, arranging something in the near future may take the pressure off. It’ll give you both time to emotionally prepare - and you can look forward to it.
Back to the part about specificity: suggest a particular activity at a roughly arranged time. Small decisions can be hard for someone who is burnt out or suffering from anxiety. This doesn’t have to be bossy or controlling! Try:
Don't Expect a response
If this person is struggling as you suspect, it might be difficult for them to find the energy to hold a conversation or construct a convincingly “fine” response. Often, the guilt of not replying can make it even harder as time goes on.
Don’t take it to mean that they don’t want or appreciate your help - although you’re not entitled to their gratitude. If you don’t hear back from someone close to you, most likely they’re quietly thankful but their mind is on other things right now.
That said, if you’re concerned about someone’s immediate mental state, or nobody else you know has heard back from them, take further action to make sure they’re safe and well.
Take care of yourself
Make sure you’re not stretching yourself beyond your means or giving away emotional energy that you don’t have right now. Putting someone else’s needs before your own for an extended time is not healthy for anyone involved.
This doesn’t contradict the last point: it’s more about looking to the past and the future, and making sure that this person would do the same for you were the roles reversed.
Also, make sure that you’re not pushing your help towards other people as a way of deflecting from your own worries. Good deeds feel good, but using them as short-term personal gain will eventually have its consequences.
You don’t have to be an expert on mental health, or someone’s best friend, to check in on them. You don’t have to fix them or say all the right things. They may want to share their worries, or they may want to keep them private.
What’s most important is that they’re still a loved one to you, and that you’re reaching out in a way that invites them in.
]]>Health and wellbeing experts warn that the uncertainty and loneliness caused by the pandemic could stay with us for much longer. Our stability is often tied to money, and financial anxiety is set to be a serious concern for many of us.
Whether it’s a payday splurge on cocktails or something a little more serious, there are ways to make changes and help keep that nagging worry off your mind.
Maybe you’re one of the 20% of Brits that saved more than usual over lockdown. Costs of commuting, eating out, and holidays can suddenly make way for a nest egg.
It’s possible that you were surprised by your savings and want to continue this habit, or perhaps you used this financial freedom as something of a coping mechanism. One too many pizzas, or the clothing order for “when we can all go out again”...we’ve all been there.
First, it’s worth accepting that some costs are going to creep back, whether you like it or not.
Secondly, you deserve a treat! We’re (still) in a pandemic, and not everything needs to be squirrelled away for “normal times”.
That said, it’s never a bad idea to nip frivolous habits in the bud. Here are some suggestions to re-evaluate your spending habits, or ease the guilt of going out:
This is a difficult one: the last 18 months has taught us more than anything that time is precious, and the little joys are the ones that shape our lives.
For many, spending money on experiences holds greater importance than it did pre-lockdown: that train fare to see a relative is suddenly worth it. That concert just because? It might not happen again.
As the calendar begins to fill, it may be hard to say no to plans. You may feel guilty for turning friends down; after all, you’ve been sitting at home for over a year. But the wave of postponed activities - birthday parties, weddings, drinks with friends - can leave both you and your bank account feeling drained.
It’s worth establishing a difference between which activities are led by temptation or pressure, and which will actually benefit you or a loved one. Will the fear of missing out disappear by bedtime? Or will you truly regret not going?
We all have different “pots” for time, energy, budget, and wellbeing - sometimes it’s worth taking a little out of those for a genuinely special occasion.
This leads us on to the next tip. Sometimes you just don’t want to say no to plans.
While most of us are desperate to get back out again, lockdown doesn’t have to be a lost era. Sure, nobody wants to hear the words “Zoom meeting” ever again, but there are other creative habits we formed this year that we can take into post-lockdown life.
The need to “do something” can have different causes and motivations. Work out what these are, and use them to your advantage:
If you’re not afraid of getting dirty and want to help your community, local Facebook groups often advertise one-off volunteering events like litter picks and conservation efforts.
You can find charity events or educational talks, as well as craft sessions, dance classes, games nights, or social or support groups for like-minded people. When these events are cheap or free, you’ll have less guilt plunging yourself into something new.
And then there’s the weird and wonderful side. Who knows - geocaching or extreme ironing might just be for you.
Be honest with your friends and family; chances are many of them will be in the same boat. True friends will place your presence over your budget, and you might be able to group up for shared purchases. An open discussion will help people understand why you may be spending differently and prevent you from feeling in denial or bottling things up.
See if you can make savings on activities you don’t want to give up. Railcard has a range of passes to save money on transport. Most people know about the Young Person’s Railcard (saves ⅓ on all rail fares) but there are others you might also benefit from.
The Two Together gives ⅓ off for two named people travelling together. The Family & Friends saves ⅓ for up to 4 adults travelling together, and an incredible 60% off for kids under 16 with them.
Passes like National Trust and English Heritage might seem costly at first, but they’ll pay themselves back in just a couple of trips. They offer a year of unlimited visits after purchase and young people, couples, and families can get further discounts. Even the most built-up towns have surprisingly peaceful historical sites - and getting into nature is one of the best things for an anxious mind.
As an extra plus, English Heritage membership can be purchased with Tesco Clubcard points at 3x their original value.
Small changes are the key if you find your spending habits snowballing. Online shopping is an enemy for many of us when it comes to saving money after lockdown - all those tempting deals are just right there.
This is where you need to be brutal: unfollow high-street brands on Instagram. Unsubscribe from marketing emails and notifications. Download an ad blocker. Clear the cookies that save your card details and let you buy in one click. You’ll be less inclined to spend without temptation being waved in your face all the time.
Sometimes, the thrill of spending money is just as exciting as the purchase itself. If you’ve got something in your shopping cart and you suspect you don’t really need it, try transferring the exact cost of that item into a savings account. You’ll get a little dopamine rush from “spending”.
This can be applied to small, impulse purchases like snacks and coffees, too. At the end of the month, see how much you’ve racked up, and evaluate how often you truly missed them.
While everyone’s been guilty of a lockdown takeaway or two, it’s important not to trivialise the financial trouble that some of us are experiencing.
According to Statista, 11.6 million jobs were furloughed over the last 18 months. Those on low-hour contracts have been severely down on their usual salaries.
You might also have had struggles with unemployment, self-employment, health issues, caring commitments, leave due to grief or mental health, education costs, or had benefits adjusted.
These have been both devastating and totally unavoidable, and might contribute to financial anxiety on a more serious scale.
This one’s a chore, but a necessary one. Get a spreadsheet and map out everything you generally spend in a month. Trawl through your bank statements - don’t just guess. Some good categories to start are:
Seeing the numbers can be tough, but you’ll have a better idea of how strict and how kind you can be in the non-essential areas. Maybe the £10 for TV subscriptions could go elsewhere; maybe you’re spending more on transport as we get moving again.
Prioritise your payments. If you have multiple debts, work out where you’re accumulating the most interest and focus on paying that back first.
Some companies are offering rebates on everyday costs, such as car insurance while people commute less. You might find that you’re eligible for some money back if you’ve lost money on transport passes due to limited travel.
Accessing your online account on these sites or calling their contact line is usually the best way to go about this, as they’re unlikely to chase you about it.
You may also be able to claim back tax if you’ve been forced to work from home as a result of restrictions - even if only for one day.
Make sure to be aware of scams, though. Sadly, this is prime time for scammers to take advantage. Citizens Advice has further information on the most common hoaxes that have popped up over the last year, and how to spot them.
Sometimes there just isn’t a quick solution to your worries. The fallout of a situation like this is one that none of us have ever experienced, so, inevitably, you won’t have total control over post-lockdown life to begin with.
This is where guilt creeps in. Increased working hours to make up for debt might leave you short for time with friends or partners. A seemingly endless job search might make you feel like you’re doing something wrong. Emerging from a global pandemic to see your friends appear fitter, richer, and more fulfilled than before...that’s great, but it might not be you.
It’s vital to remember that your worth doesn’t lie in your ability to work or afford fancy things. You wouldn’t berate a friend for having money worries, so try not to do the same to yourself.
Try to allocate whatever amount of time you can to focus solely on yourself. Spend quality time with yourself the way you would with a friend - allow yourself your full attention in that time, even if it’s only for ten minutes.
Do your best to maintain your daily routine, and make sure you’re getting up, eating, and going outside enough. Treats are fine - but keep an eye on your alcohol intake and spending. These may seem trivial, but they’re common spiral behaviours even for happy and well people during difficult times. If you feel like it’s difficult to stop, speak to a trusted person or one of the sources of help below.
Financial anxiety can have enormous effects on our daily lives. Though many of us are in the same boat, you shouldn’t feel as though you should just get on with it. Unlike generalised anxiety, it has a specific cause, which means it needs to be worked on differently.
StepChange is a charity that offers free, expert debt advice to anyone. They can be reached on their website, on their phone helpline at 0800 138 1111.
Money Helper’s Money Navigator Tool is a personalised finance service where you can learn how to stay on top of your bills during the pandemic, and find extra support.
If you’re having issues with an employer or money you’re entitled to, Citizens Advice can help.
For a free, confidential talking service, Samaritans can offer resources for your mental health - or they can just be a listening ear if you prefer. They’re one of the largest suicide prevention and support charities in the UK. They also have an app where you can track your mood, develop a safety plan, and access wellbeing resources and activities to help you cope.
Fortunately, financial anxiety can pass as your situation improves, but it should always be addressed to keep you well and on track. The resources above are free to use and available 24/7, but you can also contact your GP if you’re feeling consistently anxious or you’re finding it difficult to cope. If you’re in the UK and you’re worried about your immediate health, call NHS Direct on 111.
]]>If these phrases make you want to yell, you’re not alone. For as long as humans have been alive, they’ve been anxious - but there’s still a way to go when it comes to fully understanding what anxiety means on an individual scale. People are generally more willing to learn in recent years, as openness surrounding mental health becomes more widespread, but there are still several myths that have made their way into general belief and refuse to budge.
Challenging these misunderstandings is crucial - if you consistently feel anxious, you might feel like those around you don’t understand you or see you differently from how you really are. You might even believe some of these myths yourself:
You have to have panic attacks
When you think of GAD, you may have a specific image of what that means in your head. However, everyone has an individual experience and you may have it even if you don’t meet the stereotypical signs.
It’s not a requirement to have had panic attacks (regularly or ever) to be diagnosed with an anxiety disorder. Your symptoms may dictate whether you’re suffering from GAD or something else like social anxiety disorder (social phobia) or panic disorder.
Panic attacks and anxiety attacks are slightly different. Anxiety attacks come on after a period of worry and gradually intensify over minutes or hours. They tend to present more inwardly than panic attacks, but are no less frightening: you may find yourself zoning out, unable to talk or make simple decisions, or feel like you’re going to pass out.
Panic attacks have no distinct trigger and appear without warning: they may be what you think of when you imagine someone “suffering from anxiety”. Symptoms can range from the more stereotypical shortness of breath and dizziness to tightness in the chest and throat, chills and/or hot flashes, or an irritable stomach.
Attacks like these can be debilitating, especially if they happen frequently, but they’re not the only indicator of an anxiety-related condition. GAD is defined by “significant”, “uncontrollable”, “prolonged” worrying and nothing else.
You’re just shy
They might be easy to confuse in social settings, but shyness and generalised anxiety disorder (GAD) are by no means the same thing. Both involve fear of negative judgement. Anxiety, however, extends outside of the worrying event and may occur over things that are less of an immediate threat.
A shy person might have a sleepless night before an upcoming presentation: someone with GAD may have an anxiety attack weeks before. GAD can present as a non-specific feeling of dread, whereas a shy person with no underlying mental health conditions likely won’t feel afraid until they have to think about or face a situation. GAD is not limited to social situations, and even the most socially confident people can suffer.
Generalised anxiety disorder might also include unlikely thoughts or expand into whole scenarios: “What if my friends are secretly annoyed at me?”, or “What if I get lost on my way to an event? What if I end up being late? What if I get in trouble? What if the food there makes me ill? What if I don’t know where the toilet is…?”, etc.
Most people have thoughts like this in passing, but if you find yourself rehearsing scripts and preparing yourself for every possible outcome in a way that distresses you, it might be time to consider whether your “shyness” is something more.
“Relaxing” will solve it
Another common tell of generalised anxiety disorder is the inability to switch the anxiety off. Typically, when someone has nothing stressful on their mind, they are able to have fun and stay calm. Those living with GAD might find it difficult to wind down without worries popping in - and if they’ve suffered since they were young, they might consciously or unconsciously not know how to relax at all.
Well-meaning advice, like taking a bath or watching a favourite TV show, may not alleviate the fears of someone with GAD, or may just redirect them to something else. Sufferers often report trouble spending time with loved ones, sleeping, or focusing on things they enjoy even when there is not a direct cause of concern. Some overwork to compensate; others may procrastinate to avoid daunting tasks.
Taking specific “work” and “play” time is still important, whether it feels effective or not. Consider implementing a routine, may that be set hours in the office, a weekly workout with a friend, or carving out a few hours each week to be alone. It’s easier to maintain boundaries and avoid slipping into harmful habits later down the line - but, equally, a little spontaneity is healthy too.
You’ll grow out of it
Anxiety-related conditions tend to spike in the teen years, but that doesn’t mean it’s a “young person’s problem”. Increased responsibility and pressures, greater awareness of the self and relationships, and a painful cocktail of hormones: it’s no wonder 1 in 3 teenagers meet the criteria for an anxiety disorder or depression.
This doesn’t mean that warning signs in children and young people should be dismissed as normal, however. In fact, it’s all the more important to spot signs early. Nor does it mean that, if you’re older, you should resort to slipping under the radar.
It might seem easier for adults with GAD to shift their attention to other responsibilities, like work or children, rather than tackling their emotions head-on. Generational beliefs might also play a part.
If you had a physical, visible illness, you wouldn’t expect it just to disappear over time - and anxiety is the same. It is not a weakness at any age, and nobody is “past help”. It’s much more common in adults than you may think; it’s just not talked about enough.
Growing up can bring confidence in some ways, but it’s not a cure for underlying mental health conditions. The only way to really tackle things is to seek help. Anxiety UK and Mind are two of the biggest UK charities for those living with anxiety or similar mental health conditions; they offer local support groups to meet similar people your age or can be contacted anonymously at any time for free on 03444 775 774 (Anxiety UK) or 0300 123 3393 (Mind).
These numbers are designed to offer you services or practical help, but there are also free, 24/7 confidential talking services like Samaritans or the text line SHOUT if you just need to get things off your chest.
Hopefully, this has challenged your own thoughts about GAD or can be shown to friends or relatives who don’t quite seem to “get” you. Sometimes it’s the smallest comments that come from misinformation that hurt the most - so let’s do all we can to break down barriers.
Don’t feel afraid to seek the services mentioned or other professional help if needed. Contact your GP for the next steps or, if you’re worried about your immediate health, call NHS Direct on 111.
]]>
I have been using Anxt products for just over 3-4 months now. To say I have noticed a difference is an understatement. It was only when I stopped taking them that I noticed how much of a difference it made to my sleep and anxiety levels throughout the day.
Being a mom of now two, my sleep has taken a huge hit with a newborn who feeds throughout the night. It’s very easy in those moments to let the stress hormones take over especially when you feel like you never really get to catch up on you sleep. But the moments I do sleep I am getting a better quality of sleep. There’s a level of ease when it comes to falling asleep straight after each feed. I used to fight sleep a lot during my pregnancy and panic at the idea of losing sleep, causing me to actually lose sleep!
Anxiety for me can be quite crippling, I do often find myself unable to leave the house just because the idea of being alone with my toddler in public can be quite daunting. He’s so full of energy which I try to embrace but it can take its toll on my mental health as I panic that others may see him as ‘different’. I found the daytime spray incredibly useful for these moments, as it was something I could keep in my pocket and use if I felt like it. I love how discreet the packaging looks, it doesn’t scream ‘anxiety relief’.
As a sleep consultant, I recommend the night capsules to most of my clients, they too have found them life changing. It’s a product I feel so highly about and I advocate ANXT to everyone I know who struggles with sleep or anxiety.
Shop our ANXT Spray & ANXT Night Formula
]]>It may be no surprise that 1 in 6 people in the United Kingdom are currently experiencing anxiety or stress related symptoms. That statistic was our driving force behind starting Anxt. We wanted to find a way to alleviate both day to day and night time stress. Sleep is one of the fundamental pillars of ones wellbeing so we knew we had to prioritise this.
Our two products are designed to promote composure while highlighting the importance of taking a moment for yourself. We understand the importance of self care, but we understand not everyone is in an environment where this can be conducted freely, therefore we ensured products looked discrete but desirable.
ANXT Night Capsules - Manufactured in the United Kingdom, each vegan and vegetarian friendly capsule is filled with a unique formula of plant extracts designed to help users with a relaxing nights sleep. With a 1-2 months supply (contains 60 capsules) capsules should be taken once per day before bed time.
ANXT Daytime Spray - The daytime spray is a discrete spray bursting with a unique formula of powerful herbs and natural plant based extracts, making it 100% vegan friendly. In a discreet pocket size of 120mm x 15mm the spray contains 150 doses, designed to calm, soothe and relax users.
Anxt specialises in the ethical sourcing of the highest quality and innovative ingredients on the market. The products are designed to be discreet so you can take them with you, anytime you need them, wherever you go. We want users to feel comfortable taking out the products without the fear of judgement which could heighten their anxieties.
We spent a lot of time finding the right compilation of ingredients, ensuring the science backs their use for managing anxiety symptoms.
]]>
Ashwaganda is an Ayurvedic Herb also known as Withania Somnifera used as a broad spectrum remedy in India for centuries (Pratte M et al, 2014).
The herb is classified as an adaptogen, which indicates its ability to regulate physiologic processes and thereby stabilise the body's response to stress (Provino R, 2010). Ashwagandha exerts an anxiolytic effect in animals and humans. A randomised double blind, placebo controlled study of safety and efficacy of a high concentration full spectrum extract of ashwagandha root in reducing stress and anxiety in adults (Chandrasekhar K et al, 2012) revealed that 600mg of ashwagandha extract for 60 days in persons with chronic mental stress was able to improve all tested parameters and reduced serum cortisol by 27.9%.
Research also shows that it has even proven to have effects on anxiety similar to those of standard benzodiazepines (Pratte M et al, 2014). A more recent study (Lopresti A et al, 2019) revealed that taking a daily dose of 240 mg of Ashwagandha significantly reduced people’s stress levels when compares with a placebo. This included reduced levels of cortisol which is the stress hormone.
Bacopa monnieri is a nootropic herb that has been used in traditional medicine for longevity and cognitive enhancement. Supplementing Bacopa can reduce anxiety and improve memory formation.
A 2008 study (Calabrese C et al, 2008) on the effects of a standardised Bacopa extract on cognitive performance, anxiety and depression in the humans revealed a significant improvement in attention (less likely to pay attention to irrelevant information), working memory and less anxiety and depression. It may also be noted a decrease in heart rate without a change in blood pressure.
Further to this a more recent study (Benson S et al, 2013) examining the dosage of Bacopa on multitasking stress reactivity and mood revealed that a dosage of 640mg of the herb resulting in a significant reducing in cortisol levels in as little as two hours after taking it.
Gamma-Aminobutyric acid is an amino acid produced naturally in the brain. GABA functions as a neurotransmitter, facilitating communication among brain cells. GABA’s big role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn has a broad range of effects on the body and mind, including increased relaxation, reduced stress, a more calm, balanced mood, alleviation of pain, and a boost to sleep.
The role of the inhibitory neurotransmitter GABA has long been regarded as central to the regulation of anxiety and this neurotransmitter system is the target of benzodiazepines and related drugs used to treat anxiety disorders (Nuss P, 2015).
L-Theanine is a non proteinaceous amino acid predominately found in green tea that has been associated with a number of health benefits including the improvement of mood, cognition and a reduction in of anxiety-like symptoms (Everett J.M et al, 2016).
Everett J.M et al (2016) reviewed five randomised controlled trials that included 104 participants aiming to asses L-theanines consumption in relation to stress and anxiety. Studies found that there was a clear reduction in these symptoms when thiamine was consumed daily. An additional study focused on people living with severe conditions such as schizophrenia and schizoaffective disorder. Research found that L-theanine decreased anxiety and improved symptoms (Ritsner M et al, 2009).
5-HTP (5-hydroxytryptophan) is a chemical by-product of the protein building block L-tryptophan. It is also produced commercially from the seeds of an African plant known as Griffonia simplicifolia.
5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature, sexual behaviour, and pain sensation. Since 5-HTP increases the synthesis of serotonin, it is used for several diseases where serotonin is believed to play an important role including depression, insomnia, obesity, and many other conditions.
A study conducted by Pediatr E (2004) aimed to assess the use of 5-HTP in treating sleep terrors in children. Results found 2mg/kg of 5-HTP for 20 days was associated with significantly less sleep terrors during the supplement period and for up to 6 months afterwards.
Peppermint (Mentha × piperita) is an aromatic herb in the mint family that is a cross between watermint and spearmint. Native to Europe and Asia, it has been used for thousands of years for its pleasant, minty taste and health benefits. Peppermint is used for many different purposes but most importantly, it is shown to improve sleep (Groves M, 2018).
A review of the bioactivity and potential health benefits of peppermint tea (Mckay D and Blumberg J, 2006) showed peppermint tea to be a muscle relaxant which can be used to relax before bedtime.
Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed. Rhodiola is also known as arctic root or golden root, and its scientific name is Rhodiola rosea (Res P, 2015).
Its root contains more than 140 active ingredients, the two most potent of which are rosavin and salidroside. People in Russia and Scandinavian countries have used rhodiola to treat anxiety, fatigue and depression for centuries.
One study investigated the effects of rhodiola extract in 101 people with life- and work-related stress. Participants were given 400 mg per day for four weeks (Res, P 2012). It found significant improvements in symptoms of stress, such as fatigue, exhaustion and anxiety, after just three days. These improvements continued throughout the study.
Pratte M, Nanavati K, Young V and Morley C. An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera). J Altern Complement Med, 2014.
Provino R. The role of adaptogens in stress management. Aust J Med Herbal 2010;22:41–49
Bhattacharya S, Muruganandam A. Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress. Pharmacol Biochem Behav 2003;75:547–555
Lopresti A, Smith S, Malvi H and Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine (Baltimore) 2019.
K Chandrasekhar , Jyoti Kapoor, Sridhar Anishetty. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med 2012 Jul;34(3):255-62
Calabrese C, Gregory W, Leo M, Kraemer D, Bone K, Oken B (2008) Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. J Altern Complement Med 2008 Jul;14(6):707-13.
Benson S, Downey L, Stough C, Wetherell M, Zangara A and Scholey A. An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood. Phytother Res. 2014 Apr;28(4):551-9.
Ritsner M, Miodownik C, Ratner Y, Shleifer T, Mar M, Pintov L and Lerner V. L-Theanine Relieves Positive, Activation, and Anxiety Symptoms in Patients With Schizophrenia and Schizoaffective Disorder: An 8-Week, Randomized, Double-Blind, Placebo-Controlled, 2-Center Study. The Journal of Clinic Psychiatry. Schizophrenia and Schizoaffective. 2009.
Everett J.M, Gunathilake D, Dufficy L, Roach P, Thoas J, Thomas J, Upton D, NAumovski N. Theanine consumption, stress and anxiety in human clinical trials: A systematic review. Journal of Nutrition and Intermediary Metabolism. Vol 4, pages 41 - 42. 2016.
Pediatr E. L -5-Hydroxytryptophan treatment of sleep terrors in children. National Library of Medicine. 163(7):402-7 2004.
Res P. Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study. National Library of Medicine. 26(8):1220-5 2012.
Res P. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. National Library of Medicine. 29(12):1934-9 (2015).
]]>Stress can be defined as the degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable.
What is stress?
At the most basic level, stress is our body’s response to pressures from a situation or life event. What contributes to stress can vary hugely from person to person and differs according to our social and economic circumstances, the environment we live in and our genetic makeup. Some common features of things that can make us feel stress include experiencing something new or unexpected, something that threatens your feeling of self, or feeling you have little control over a situation.
Having a little bit of stress in life can be manageable. Sometimes it may even be beneficial. If it occurs too often, then it can also start wearing you down physically and mentally.
There are several ways that you can start to manage the stressful events that occur in your life. Before that becomes a possibility, it is essential that you know what the symptoms of stress are so that you can recognise when they occur.
What are the signs of stress?
Emotional changes
When you feel stressed, you may experience many different feelings, including anxiety, fear, anger, sadness or frustration. These feelings can sometimes feed on each other and produce physical symptoms.
Work-related stress can also have negative impacts on mental health. Work-related stress accounts for an average of 23.9 days of work lost for every person affected.
Behavioural changes
When you feel stressed, you may behave differently. For example, you may become withdrawn, indecisive or inflexible. You may not be able to sleep properly or become irritable or tearful. Stress can make you feel angrier or more aggressive than normal. Stress can also affect the way we interact with our friends or family.
Bodily changes
When stressed, some people can start to experience headaches, nausea and indigestion. You may breathe and perspire more, have palpitations or suffer from various aches and pains. You will quickly return to normal without any negative effects if what is stressing you is short-lived, and many people are able to deal with a certain level of stress without any lasting adverse effects.
Who is affected by stress?
All of us can recognise at least some of the feelings described above and may have felt stressed and overwhelmed at some time or another. Some people seem to be more affected by stress than others.
For some people, getting out of the door on time each morning can be a very stressful experience. Whereas others may be able to cope with a great deal of pressure.
How can you help yourself?
There are some actions that you can take as an individual to manage the immediate, sometimes unpleasant, signs of stress and identify, reduce and remove stressful factors that may cause you to feel overwhelmed and unable to cope. If you feel comfortable, talking to a friend or close colleague at work about your feelings can help you manage your stress.
Below are five tips to help you help yourself.
If you continue to feel overwhelmed by stress, seeking professional help can support you in managing effectively. Do not be afraid to seek professional help if you feel that you are no longer able to manage things on your own.
]]>
Can’t sleep? Short of breath? Nauseous? Stressed? Having dark or negative thoughts? Feeling like no matter what you do, you are just not good enough?
That’s called anxiety. And you’re not alone.
When you’re stressed and anxious, daily situations can seem impossible to handle. And the sad truth is that, as women, we are almost twice as likely to be affected by anxiety than men. We like to think that perhaps this has something to do with women maturing faster, meaning we’re more aware of the world at an earlier age.
Katie Lear, an anxiety therapist, says:
“Anxiety can hold young women back from really enjoying life to the fullest. Women struggling with social anxiety may call out sick from school and social events more than their peers, which can lead to falling behind in class or being out of the loop socially. This, in turn, can lead to even more anxiety, creating a vicious cycle.”
So whether you’re in high school, college or in the early stages of your professional career, chances are you may suffer from a bit of anxiety from time to time. Especially if you tend to overthink.
Let’s start by defining the problem. Anxiety is your body’s natural response to stress. When you’re in a stressful situation, anxiety presents itself as fear or apprehension.
Many things can induce stress and anxiety, but unknown, uncertain or new situations can have a more immediate effect. So it’s no surprise that situations such as moving to a different city or country, an important talk with a partner or even losing your job can make you feel anxious.
So if you find yourself feeling fearful or nervous, then you’re probably coping with anxiety.
Anxiety symptoms in women differ depending on the type of anxiety you suffer and can vary according to the situation you’re in and from person to person.
Some of the symptoms include:
If the anxiety is ordinary (meaning it comes and goes without interfering with your everyday life) the symptoms tend to be milder. But if the feelings of apprehension or fear are stronger and the anxiety presents itself as a disorder, it can have crippling effects in a woman’s life.
Dr. Carla Marie Manly, a clinical psychologist, says:
“Chronic anxiety is destructive as it causes physical and mental distress. [It] can disrupt daily life, sleep, and also cause significant health issues in the long term. Research shows that chronic anxiety is linked to a variety of health issues including diabetes, strokes, and various cardiac conditions.”
Also, she states that “the body is not meant to be constantly flooded with adrenaline and cortisol (the essential fight or flight stress hormones)” - which is exactly what your body produces when you’re feeling anxious or stressed.
The bad news is that chronic anxiety can be extremely damaging for your body’s health. But the good news is that there are natural ways (no medication necessary!) to cope with stress and anxiety that will let you enjoy life to the fullest.
Not all anxiety remedies have to include medication or drugs. If your anxiety levels aren’t crippling and you don’t need to see a doctor for brain chemistry issues, then you can treat anxiety with natural remedies that will help calm you down.
Below is a list of 10 ways to get rid of anxiety attacks, naturally:
Though it may sound far fetched, meditation can help you turn off your anxiety and gain control of your emotions. Deep breathing techniques, accompanied by relaxing music and an inward thought journey may help you find the root of your anxiety and enable you to treat it from the very source.
If you feel like grabbing a drink to take the edge off a stressful day, we’re here to tell you it might not be the best of ideas. Alcohol can act as a stimulant when taken in small doses - acting as the buzz you’re looking for - but if taken in large quantities, it turns around and acts as a depressant. This is the last thing you need when dealing with anxiety and stress, as it can mess with your mood and overall balance.
Try to avoid - or at least reduce - your alcohol consumption while dealing with anxiety problems.
Caffeine stimulates your brain and body. But if you’re already stressed, short of breath and anxious, then drinking coffee is like pouring gasoline into a fire. Swap caffeinated drinks for water, herbal teas or natural juices - they’ll keep you hydrated and energised without tripping your internal wires.
The more stressed you are, the more you smoke. It’s a vicious cycle where no one comes out a winner. Plus, like alcohol, nicotine can act as a stimulant, leading to energy crashes and low mood swings. Even though a quick smoke can seem like the perfect way to de-stress, it’s actually better to put out the cigarette and take up healthier habits.
Aside from keeping you fit and healthy, exercise helps release endorphins. It’s also a great way to take the edge off the day, stop your mind from overthinking and tire you out enough to get a good night’s sleep. Boxing, yoga, running, CrossFit, dancing - all of these exercises are great for treating anxiety in a natural way.
We know. It isn’t that simple. And if you could fix this, you would. But lack of sleep can affect your body’s main functions, as well as cause stress and anxiety. If you’re having too much trouble sleeping, try creating a soothing routine before going to bed. Avoid working until late hours of the night or watching TV. Read a book, listen to relaxing music, take a bath, or meditate. Try to wind down at least 60 minutes before the hour you want to be asleep by.
If you’re having too much trouble sleeping, then we recommend you try our Anxt Night Capsules. Made with a unique formula composed of natural plant extracts, they will help you achieve the best of dreams, preparing you for a comforting night of restoring sleep.
The balance between mind and body is essential to deal with stress and avoid anxiety. Eating healthy, avoiding refined sugars, drinking enough water, exercising regularly and getting enough sleep are the magic keys to a life free of anxiety. Also, remember to always make time for fun activities that make your life enjoyable.
Aromatherapy is a popular technique that uses essential oils to promote health, well-being and a sense of calmness. Aromatherapy can help you relax, sleep and even reduce your heart rate.
Caleb Backe, from Maple Holistics, says that “essential oils both encourage melatonin hormone production and create an overall sense of relaxation.” Some of the most common essential oils for reducing anxiety are bergamot, lavender, lemon, mint, tea tree and ylang-ylang. If you’re willing to try aromatherapy, our Anxt Daytime Spray contains a calming mixture of relaxing plant extracts, including lemon balm - a perennial herb from the mint family.
Doing something you love can help get your mind off things that are bothering or stressing you out. Music, reading, painting, dancing, taking photographs - whatever makes you happy! Go out with your friends, hug your loved ones, take some time to be with your family. Fill up your time with something you love, calm your mind and enjoy a life free of anxiety.
You can combat stress and anxiety with specialised products that help alleviate stress and calm your mind. Our Anxt Daytime Spray is formulated with a blend made of 100% natural plant extracts, including medicinal herbs such as ashwagandha, lemon balm, l-theanine (from tea leaves), GABA amino-acid, and Rhodiola Rosea. This mixture can help your body manage stress, combat and deal with anxiety in a 100% natural way.
Remember we also have our Anxt Night Capsules, which are made to help you get a great night’s sleep. Or if you want to try them all, then our Anxt Day and Night Pack includes both remedies for a 360º natural solution for achieving a calming state of mind.
Anxiety is nothing to be ashamed of. We’ve all been stressed out, doubted ourselves or felt like we’re caught in an impossible situation. But the important thing to remember is that there are ways to deal with anxiety and cope with stress. And remember: you are not alone. And you’ve got this.
]]>Ashwagandha root has been used for more than 3,000 years in Ayurvedic medicine as a natural remedy to countless concerns. Over the years we have seen that the benefits of ashwagandha are seemingly endless, and have so many positive effects with no known side effects when used properly.
The root of the ashwagandha plant, which is the most powerful part, is best known for reducing stress levels. But the benefits really span all different conditions that impact many lives on a daily basis. Here is a summary of some of the main health benefits of ashwagandha.
Supports anxiety and keeps stress under control
Any kind of stress, whether it’s physical or mental, can result in feelings of anxiety and nervousness. Stress affects our ability to deal with life; it affects our immune system and our brain. It makes sense that we’d feel better if we could better handle stress. And research has confirmed what traditional healers have known: that ashwagandha has benefits for stress and anxiety. Ashwagandha has been shown to promote healthy levels of cortisol and the healthy inflammatory processes that are stimulated in the response to stress.
Keeps your immunity system in top shape
Ashwagandha also has an amazing ability to stimulate the immune system and reduce inflammation. The steroidal constituents in ashwagandha have been shown to have a stronger anti-inflammatory effect than hydrocortisone. That goes for acute inflammation as well as chronic conditions like rheumatoid arthritis.
Improves memory and brain function
Many studies show that ashwagandha is very effective at supporting memory and brain function. It has been shown to slow, stop, or reverse the inflammation of nerves seen in brain degeneration. Using it proactively can help support your brain function and increase your odds of preventing neurodegeneration. Plus, its ability to reduce anxiety and improve sleep, in turn, improves brain function and therefore memory.
Keeps your sugar levels in check
Ashwagandha can help increase insulin sensitivity in healthy people and in those with high blood sugar. Numerous studies have found the root helps normalise blood sugar by reducing inflammation and improving insulin sensitivity. As an added bonus numerous studies have also shown that ashwagandha was able to significantly decrease total cholesterol, LDL, and triglycerides in diabetic patients, so the benefits are multifold.
Ashwagandha truly has some miraculous properties that can aid numerous facets of your physical and mental well-being. This is why at Anxt we have formulated the best herbal blends that include ashwagandha through our range, including our Anxt Daytime Spray and Anxt Night Capsules.
]]>Worry is a normal part of life, and can even be helpful in some instances. We often worry about things that are present in our lives, such as finances, work, and family. This worry has the potential to help us make good decisions in these areas.
During times like these, feeling worried can be perfectly normal. But some people find it hard to control their worries. Worry that can develop into feelings of anxiety are more constant and can often affect people’s daily lives.
Below are a few signs which can represent daily nervousness and worry:
Coping Strategies
Luckily there are some coping strategies which can be applied to your lifestyle on a day-to-day basis, as well as long term strategies. Try these when you're feeling nervous or stressed:
When you suffer from daily nervousness, then you must find a way to cope with the situations you encounter in life.
Many people choose to avoid potential triggers. This decision makes it easier to manage their mood, but it often comes at the cost of isolation.
Stress relief sprays are an option to consider when you are struggling with issues that involve daily nervousness. The act of using a product can provide comfort, even if there is no medical benefit to the item.
Anxt also offers potentially powerful benefits that you may want to consider if you are looking for ways to deal with ongoing stress and worry.
Daily nervousness is not an indication of failure. It shows that you want to achieve the best possible results in life. Identify what may be happening, seek professional help if necessary, and then find a coping skill that can help to relieve the signs of stress in your life.
]]>Although worrisome thoughts and anxious feelings can become overwhelming, there are some ways to help with these feelings.
These natural exercises will help you to start reducing your feelings of stress quickly, safely, and effectively.
Option #1: Practice Mindfulness
Becoming more aware of the present moment can help us enjoy the world around us and understand ourselves better. When we become more aware of the present moment, we begin to experience things that we have been taking for granted.
How to be more mindful:
Option #2: Visualise Peacefulness
If you experience levels of stress each day, then schedule a 20-minute break for yourself. Use this time to escape into a comfortable environment where you feel protected.
During this break, start focusing your attention on some of your favourite things. Picture it entirely in your mind. What does it look like to you? What sounds does it make?
As you are creating this focus point, start to change your breathing pattern. Take deep, slow breaths, counting to four each time you inhale or exhale. If your muscles are feeling tense, then place your focus on them, encouraging each to relax until your body feels at peace.
You can repeat this natural exercise for stress whenever the need arises during your day. If 20 minutes is not feasible, then even a five-minute break to slow things down can help you start finding more peace throughout the day.
Option #3: Yoga
When you practice yoga for natural stress relief, the intentional poses and stretches begin to have a calming effect on the brain. These postures, which are called “asanas,” are taught in sequences that encourage physical exercise while changing your focus from negative thoughts to the movements you must complete.
When you complete a series of asanas, it is possible for yoga to create a relaxation response in the body. This process creates a greater sense of calm and peace that naturally relieves anxiety.
The benefits of yoga include adding more flexibility, muscle strength, and tone to your body. It can improve your respiration rates while encouraging more vitality and energy.
Option #4: Make Sleep a Priority
Insomnia can make feelings of stress worse because it impacts how you function physically, mentally, and emotionally.
Stress and sleep deprivation are bi-directional issues as well. That means feeling stress can trigger insomnia, while not getting enough sleep triggers more worries. It creates an adverse cycle that can leave you feeling like you’re spiralling out of control.
You can take these steps to begin making sleep a more significant priority in your life to create another natural exercise for stress relief.
Some people find it helpful to write down descriptions of their feelings of stress as a way to prepare for a better night of sleep as well.
Option #5: Take a Walk
If you can make a little time each day to take a short walk, then you can dramatically lower your stress levels. The movement works like any other exercise, encouraging your body to release the stress that could be inspiring your worrisome feelings.
A short walk around your neighbourhood each morning can be a fantastic way to start your day while limiting anxious feelings.
It can be therapeutic to bring a friend along for your walk because social activities and laughter produce endorphins that can make you feel a lot better. When you have a robust sense of wellbeing, there is no room for worry to leave its mark.
One More Option to Find Relief from Stress
These natural anxiety remedies will help you to take the first steps toward a more peaceful existence. If you discover that there are still moments of worry that try to impact your efforts adversely, then Anxt can offer another level of protection for your health and wellness in this area.
If you feel stress, then spend time developing a plan that can help you to start relieving your feelings of stress today, tomorrow, and in the future. Incorporate these natural exercises into your routines, and then add helpful products like Anxt to reach your maximum potential.
]]>If you are experiencing anxiety, then you are not alone. Millions of people around the world each year struggle with the stress and worries that life brings their way.
Some people can cope with acute stress effectively by using specific skills and interventions that allow them to approach these challenging emotions.
Others deal with the impact of anxiousness throughout their entire lives because of how these feelings impact them.
With this information, you can speak with your doctor about any concerns and how it may be possible to treat the symptoms of your stress and worry.
Generalised Anxiety Disorder
Generalised Anxiety Disorder (GAD) is a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than 1 specific event.
People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.
As soon as one anxious thought is resolved, another may appear about a different issue.
Symptoms of a generalised anxiety disorder (GAD)
Generalised Anxiety Disorder (GAD) can cause both psychological (mental) and physical symptoms.
These vary from person to person, but can include:
Obsessive-Compulsive Disorder
You will have obsessions, compulsion or both if you have Obsessive-Compulsive Disorder (OCD.)
An obsession is an unwelcome thought or image that you keep thinking about and is largely out of your control. These can be difficult to ignore. These thoughts can be disturbing, which can make you feel distressed and anxious.
Compulsion is something you think about or do repeatedly to relieve anxiety. This can be hidden or obvious. Such as saying a phrase in your head to calm yourself. Or checking that the front door is locked.
You might believe that something bad will happen if you do not do these things. You may realise that your thinking and behaviour is not logical but still find it very difficult to stop.
There are different types of OCD, which include:
Speak to your GP if you think you have OCD. They should discuss treatment options with you.
Panic Disorder
Panic disorder results in regular panic attacks with no particular trigger. They can happen suddenly and feel intense and frightening, it is also possible to dissociate during panic attacks. You may also worry about having another panic attack.
Certain situations can cause panic attacks, for example, if you don’t like small spaces but have to use a lift. This doesn’t mean that you have a panic disorder.
Panic disorder symptoms can include the following:
Post-Traumatic Stress Disorder
You might develop PTSD after a traumatic experience such as an assault, accident or natural disaster
Symptoms can include having traumatic memories or dreams, avoiding things that remind you of the event, not being able to sleep and feeling anxious. You may feel isolated and withdrawn
Many people have some symptoms of trauma after a traumatic event. But for most people, these go away with time and do not develop into PTSD. PTSD can be treated with therapy
Body Dysmorphic Disorder
You will have upsetting thoughts about the way you look if you have Body Dysmorphic Disorder (BDD.) The thoughts don’t go away and have a big effect on daily life. This is not the same as being vain about your appearance. You may believe that you are ugly and that everyone sees you as ugly, even if they reassure you that this isn’t true. Or you may believe that people are focused on an area of your body such as scar or birthmark. It can be very distressing and lead to depression.
You may spend a large amount of time:
If you struggle with one of these anxiety disorders or believe that you may experience symptoms, then you should speak with your doctor or a medical professional about your situation. There are active steps that you can take under their care that can reduce the intensity of your worrisome feelings.
Another option to consider is to use a product that can help to relieve acute feelings of anxiety right away. Anxt is designed to contain all the key ingredients which can help relax and relieve symptoms of stress and anxious thoughts.
You can combine Anxt products with other forms of stress relief, such as essential oils or lemon balm, to create a powerful result that can help alleviate triggers.
If you struggle with the symptoms of anxiety right now, then seek out help for the stress that you feel. Don’t let an anxiety disorder be the definition of who you are.
]]>