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Identifying Anxiety And Working With It | Balance

It is very typical to feel anxious and stressed somewhere, especially if your daily rhythms justify it. However, when it exceeds the limits and interferes with your quality of life, it can be a sign that it is an anxiety disorder. With environmental stresses at an all-time high, separation from loved ones, isolation due to COVID restrictions, now more than ever anxiety levels are starting to increase.

I have spoken before about my anxiety and ways I have tackled it in the past in Why Do I Feel Anxious, however, I feel now is a time to revisit and share.

Anxiety disorders include phobias, panic, obsessive-compulsive disorder, and generalised anxiety disorder. I am no doctor therefore if you feel that your anxiety is limiting your day to day life please do seek medical help. The following is just my views on how to deal with slightly elevated anxiety levels.

How do you recognise anxiety?

These disorders can occur in either children or adults and are accompanied by symptoms such as:

Intense anxiety and stress
Inability to concentrate
Feeling tired
Sleep Disorders
(Sometimes) muscle aches
Dizziness
Motion sickness
Tachycardia
Headache
Difficulty making decisions

How to deal with stress on your own

You can do some things yourself to help yourself overcome the anxiety disorder, also, and under the supervision of a specialist.

Regular physical exercise and engaging in sports and group activities is always great for the soul. Endorphins from exercise can boost happiness while the energy which may be causing some anxiety can be used.

Increasing the hours, you sleep and slowing down on going out (alcohol etc) can also help lower anxiety (especially if your anxiety increases on a hangover).

Before seeking medication, you could investigate the use of CBD and how it can assist. It has proven benefits that include calming the heart rate. A frequently elevated heart rate is the most common symptom of anxiety and can be unpleasant. If you are unsure how much CBD is good to incorporate into your life, then you could look at a CBD dosage calculator to help.

However, I find surrounding yourself with your loved ones, getting a good night sleep, staying off the stimulants and daily walks a cure for most symptoms.

Why do I have this anxiety?

Some people may remember the first time their anxiety appeared. You may also be able to recognise the first time you felt anxious – who you are, with whom, what exactly you felt, etc. Often, however, it is difficult to say precisely when your anxiety first appeared. It is usually even more challenging to say why he appeared. Even if one can identify the causes, it is difficult to explain why the stress continues to appear. What causes the symptoms to persist?

What maintains stress is indeed a series of vicious circles that are related to the way a person thinks. A great deal of anxiety and a lot of negative emotions make the person always think about the problems they are facing, the stress itself (i.e. the symptoms that appear), as well as their self-confidence, the world around them and their life in general. This article from verywellmind touches on a few points to help deal with emotions and stress as they arise.

You are not alone

As I said I am no Doctor and when I refer to anxiety I am not referring to the condition just the state of feeling anxious. If you are seriously struggling or it goes on for more than a week – please make sure you speak to someone.

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5 Ways To Stop Mindless & Emotional Eating

Stress-Free Lifestyle Tips

You’re sat at your desk and all of a sudden your inbox is full to the brim, that colleague of yours is constantly asking questions, your boss is putting pressure on you… not to mention all the washing, chores and other odds and sods waiting for you at home.

5 Ways To Stop Mindless & Emotional Eating

You thought this week would be the week you start eating healthy and ditching the crap. You’ve realised you skipped breakfast for the caramel latte and all of a sudden its 11 am and you’re stressed, hungry and about 10 seconds from hitting the vending machine!

STOP!

Here are some top tips of how to stop emotional and mindless eating at work.

Say “No” and Supply Alternative

Stop yourself.

Pause and say to yourself – will this sugary sensation help?

Will it get me closer to getting my jeans to feel comfortable?

Will it make my day less stressful?

Saying no means sometimes eating what you know will make you happy later on even when you really want chocolate cake now.

Fill your bag and desk full of healthy alternatives. Pull out those carrot sticks and homemade hummus.

Go and get a glass of water or make a cup of tea. Get up and go for a walk. Distract that pang and focus on what will truly make you happy.

5 Ways To Stop Mindless & Emotional Eating

Chocolate Won’t Make Stress Go Away

The sweet sensation of sucking on a piece of chocolate may make you have a few minutes of taste but this will be followed by a sugar rush.

You will have a brief period of increased energy followed by a severe low.

You may even go through the guilt cycle of “I shouldn’t have had that” “I was supposed to have a healthy week” etc etc.

Sugar is never the answer to a stressful situation – in fact, it can make it a thousand times worse.

Find out what is triggering your stress at that moment. Pause. Take 5 minutes to deal with it. Acknowledge the want for the chocolate and then let it go.

5 Ways To Stop Mindless & Emotional Eating

Don’t want to eat like a rabbit? Then don’t!

Unless you love salad, in which case, crack on, however, if you’re like the majority of the human race, we associate eating lettuce leaves with “being on a diet” and that automatically makes you feel restricted.

Instead, fill your lunchbox with some delicious whole food recipes. Try new things. Find out what you like and try out something off the wall. Get some new recipe books in and have a research.

5 Ways To Stop Mindless & Emotional Eating

Love Your Body Its The Only One You’ve Got

Right now is your prime! This second is the youngest you will remember.

You will look back at photos and look at this time and wish you still had that youth. When mindlessly eating or feeling stressed out and grazing… think about the future.

You are what you eat and you will want your body to be full of the most nourishing foods out there.

Think skin: avocados

Think hair: coconut

Think body: lean protein and these triggers will guide you

Think Cellulite… yes vending machine I am looking at you!

Get Support From Your Friends

Making the right choices can sometimes be hard if people around you are not making the same choices. Share with a friend.

Make yourself accountable to someone at work… someone who can stop you mindlessly reaching for the 3 pm biscuit tin, or when you’re out for coffee saying the no-way to the Hazelnut Latte!

5 Ways To Stop Mindless & Emotional Eating

For More Stress-Free Lifestyle Tips Click Here: Balance

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Is Massage Good For You?

Massage

This week I have been thinking a lot about massage. Not the cheeky ones you pinch off your other half – I mean the sports, Thai and deep tissue offered around. Most of us have had a massage at some point in our lives – usually as a treat at a spa weekend or when we manage to coerce our partners into giving us a little back rub but have you ever considered the benefits of this little treat?

Why is massage good for you?

Research suggests that regular massages are actually very important to our bodies. They help relieve stress, aid with inflammation and can actively help promote health and well-being.

Our poor little backs take on so much pressure from our day to day lives. We rarely get the opportunity to look after our back because we cannot reach it ourselves. Unlike the rest of our body, we cannot reach all areas of our back which consist of some of the biggest muscles in the body.

So let’s have a look at what regular massage can do for our bodies…

Back Ache – Regular massage can help with rehabilitating back problems. Sitting at a desk all day and using computers puts a strain on our neck and shoulders. Many of us do not sit correctly at a desk and do not get the opportunity to move around. This can lead to poor posture and muscle strain. Regular massage can release the muscles that become tight over time. This makes you feel less tired and relieve the aches that you may be feeling on a day to day basis

Stress and anxiety – For the same reasons that a massage is relaxing, it can also soothe anxiety and depression. Massage reduces levels of the stress hormone cortisol, resulting in lifted spirits and often lower blood pressure. It can also boost the neurotransmitters serotonin and dopamine, which are involved in depression.

Click here for more stress-free tips

Weight-loss and Performance – Spending time in the gym lifting weights and doing HIIT can often lead to fatigue and muscle ache. When you have muscle ache your performance in the gym goes down by about 40%. Regular massage and sports massage can relieve muscle tension and elongate the tight muscles. This then allows you to push harder, faster and stronger in the gym and stay committed to your goals

Sleep – For those who have had a massage – ever fallen asleep while on the table? Research suggests that massage promotes deeper sleep as it has an impact on your delta waves (the waves associated with a deep sleep)

Immunity and lymphatic drainage – Regular massage helps with lymphatic drainage. The lymph system carries waste products away from the tissues in the muscles and body back to the heart. Regular massage also helps with the build up of toxins in certain muscles in the body and breaks these toxins down in order that they can flush out of the system. It’s also great if you have PMT!

Massage should be a regular occurrence in our lives – much like getting a facial!

However, if you are like and are thinking – I don’t have the time or money to find a good massage place near me. Or you may be worried about having a wonderful massage and then having to commute home – adding more stress to your day… well I have a little treat for you…

Let me introduce to you Urban Massage

Urban Massage is London’s top-rated mobile massage company. They deliver a range of professional massages on-demand, direct to your home and the best news is that they can be with you within the hour. You can choose your preferred treatment and therapist as well as treatment length, date and time.

What else is also great… you can get £20 off your first massage using this code:

GET YOUR DISCOUNT HERE

I’ve been using this company a long time and I absolutely love them. They are a small company in London made up of a really cool team. They go above and beyond for customer satisfaction and will make you feel comfortable in any surrounding.

Free those muscles release your back and love your body. Make massage a regular part of your health and well-being. When work is taking it out of you, you need to take time out for yourself.

Happy Massaging.

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What To Do When You Feel Anxious

Let’s face it – anxiety is a b*tch!

Well, that feeling of being ‘antsy’ or anxious.

We have all been there when that feeling sets in. Just lurking in the background. Niggling in your bones. Making your heart feel like it isn’t beating properly. The worst part of it all is I know a good night’s sleep would usually deal with the problem. But when you’re anxious – you wake up at 4 am and for some reason believe that is the right time to address your life issues.

As I said, I am no doctor, I can only speak from my experience.

I hope my little go-to’s, for dealing with what is quite frankly a sh**ty feeling, can offer a little support and advice.

Sleep

Yes, I know – sometimes the toughest days are just dealt with by a good nights sleep.

However, if you are like me, and find yourself waking up in the middle of the night and over-analysing everything, then a bed time ritual is in order.

Make that bed – fluff those pillows – and make sure your bed is your boudoir ready to swallow you up whole
Skip the carbs before bed. Have a protein filled dinner. Protein is brain food and soul food. Carbs are energy food and when you need to calm its best to stick to less.
Essential Oils – get a room diffuser. I use this Room Diffuser it’s amazing. Then find the perfect blend of essential oils. Radha Essential Oil Blends Set has a different infusion for different moods. Play around see what suits you.
Turn your phone off. Read a book. I find this is a solid way to settle into a good snooze.

If you do wake up in the night – do not worry – this can cause more anxious thoughts. Get up and have a glass of water. Pick up your book and have another read. DO NOT LIE IN BED AND OVER ANALYSE LIFE.

If you still cannot sleep then just accept its an early morning. Some of the best mornings I have had have started at 4 am – followed by a morning yoga session – a good breakfast and a head start on the day.

Don’t Be Needy Of Loved Ones

When you feel anxious one of the things you would think is obvious is to reach out to your date/ other half/ partner. From my experience – don’t.

Yes from time to time it’s nice to get assurance from your loved one. However, if you do not get the response you want – it can spiral you even further in your antsy mood or even worse you take it out on them.

The only person you need assurance from is you. Get a pen and pad out and write down all the things you feel you are smashing at life. Then write down what is making you feel anxious. Then strategically look at if it is something you can fix and if you can’t – that’s ok. If you truly cannot fix it – why worry about it. It’s the logical answer to an illogical feeling.

But that is all it is – a feeling – it will pass.

Be Needy Of Friends

Haha, yes that is what they are there for. To put the world right over a glass of wine and listen to your crazies, make you laugh, enjoy some great food and know no matter what they are always going to be there.

Some of my friends have shared some of their inner most thoughts with me – and to be honest if I shared half of what I heard – we would think this world is full of psychopaths… and those are just my guy friends!

No, I jest but reach out to your inner circle. That is what they are there for and they will love you even more for your vulnerability.

Dance, sing, laugh, bbq, eat, watch movies or just engage in a good old catch.

It is incredible what your nearest and dearest can do for your soul.

YOU time

Do what YOU love. Whether that is smashing a gym session, going for a walk, having a facial, eating take away in front of a crappy movie or going shopping – just do it!

Sometimes a little bit of self-love and hanging out with the only person who has always got your back – YOU.

Go on indulge – take your mind off it and just enjoy yourself.

Getting Help

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Tips to Let it Go and Live Happier

All for one and one for all?

Do you ever feel like you need to have control of everything?

Does everything have to be Perfect?

Do you feel weak when someone offers help?

Do you feel you never have time for yourself or for activities?

Or just letting someone take care of you when you usually do the caring?

This life is a stressful one and sometimes you can programme your mind to make you want to be in control of everything.
Even if you aren’t a control freak – relying on other people doesn’t cross your mind and you sometimes feel completely responsible for things that could be shared?

You get it into your head that if you don’t do it – it will never get done?

You feel you have to fix all the problems

You feel you have to help everyone else before yourself

You want to make everyone happy

If any of the above applies to you: these are my tips for letting go

Perfection is always Perfect

Making sure that everything is done to perfection can actually push you further away from a perfect situation.

When you are tired from work and you can’t be bothered to cook but you know that it’s healthier if you make it yourself and have you had your 5 a day and what about the sugar content... Head Explodes.

You spent ages putting together that event at work, every last details was planned and it was going to be perfect and last minute it got cancelled as something else came up…Devastated

Listen: Sometimes its ok to just be OK

Living a life the 80/20 allows you to live life how you want but allow for those moments when you aren’t perfect you are real. Sometimes the expectations you think people have of you are just your own expectations you put on yourself.

Living imperfectly allows you to be flexible. It frees up your energy to be happier. When things go wrong it doesn’t impact as much as your haven’t put so much effort into making everything just so.

Stop being your harshest critic and start living a life

Allow People to do things for You

I know what it feels like to do something nice for someone else. Its that warm fuzzy feeling when you see a smile on their face and you see their gratitude.

Remember that time you gave a cupcake and coffee to your friend who was having a stressful time at work?
Or cooked dinner for your flatmate as they were working late?
You helped your manager organise the dinner out as they were up to their eye balls…

Allow people to have that same feeling by letting them do it for you.

Sometimes when you stop and just take a back seat you will be surprised what nice things people have been waiting to do for you.
When you let someone else cook dinner, or organise a night or just sit back and enjoy the ride!

Allow someone else to have that feeling…

Time: Don’t Fill It

Don’t fill your day, week and weekends – give yourself time.

Life is busy enough with work, relationships, friendships, family and other activities to constantly make yourself busy.

The greatest thing you can give to anyone is time so make sure you don’t exhaust it by giving it out to everything.

If you make time for something stick to it but if you have free time let yourself relax.

Let yourself be ok with not having a full diary

You cannot be good at Everything

The beautiful thing about this world is that people are born with different strengths. What makes a great team is when you can bring in different people who all have different skills so you can make the ultimate A Team.

Sometimes you can get so wrapped up in having to do everything yourself that when you cannot do something or you don’t do something well you see it as Weakness.

STOP!

I’m going to tell you a little story and I’ll use my parents as an example
(and as my mum is my number one reader – apologies for what I am about to say)

My Mum can’t cook. She tries but it is not her strength. She can put together a fish pie and just about master a cremated chicken kiev but culinary skills she was not blessed with.
My dad on the other hand is a great cook. He can master a curry like an native, throw together a meal from the fridge and makes an incredible truckers breakfast.

Does this make my mum a lesser person – NO – because now I am going to show her strengths.

My mum does all the food shopping. She has an eye for deals and works out how to save, gage, and buy appropriately. She identifies what ingredients are needed, sources the best deals and will make sure we are never over budget. She also is a damn good washer upper!
My dad… well if he did the food shop…he would come back with just enough items for that one meal, probably with some added extras that were on sale and would be scratching his head to how he managed to spend £50 on just one meal. He wouldn’t notice the pan he cooked dinner in 3 nights ago was still there.

Be good at what you are good at and let others help you in areas where you are not.

Life is stressful in the hustle and bustle of this busy world.

Don’t let yourself get on top of yourself. The ultimate goal in this life is to be happy and if that means letting go a little bit. Then do it.

Sometimes your imperfections are what makes you perfect to all of those around you.

Live life freely and with love and stop taking on too much.

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