It’s perfectly normal to have some fears and anxious thoughts and these often coincide with big life shifts and milestone events, such as moving house, sitting exams, coping with bereavement and job losses. Anxiety can also crop up on a daily basis through stresses at work, financial worries and health issues and there’s a multitude of other factors which like to fuel and contribute to the anxiety monsters hunger!

“In March 2023 the Mental Health Foundation (MHF) worked with Opinium to conduct an online survey of 6,000 UK adults aged 18+ to look at anxiety in the UK population ‘Uncertain times: Anxiety in the UK and how to tackle it’ (www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/anxiety-report):

Nearly three-quarters of the population (73%) had felt anxious at least sometimes in the previous two weeks, with one in five people (20%) anxious most or all of the time.

Some groups of people are more likely to be affected by anxiety than others. Nearly all young people (18 to 24 years) in our research (86%) had felt anxious in the previous two weeks. For over half (58%), this had stopped them undertaking day-to-day activities.

Other groups more likely to report feeling anxious were:

• Single parents (89%)
• LGBTQ+ people (89%)
• Carers (84%)
• 18 to 34-year-olds (86%)
• People from a minority ethnic community (84%)
• People with a long-term physical health condition (LTC) (82%)”

Everyone reacts differently to stressful situations and has their own personal triggers… but what do you do when you start to feel this way on a daily basis? When those little niggles and feelings of unease, begin to grow and gradually start to take over your day and prevent you from doing the things you love?

We all know the feelings too well… your heart starts to race, you begin to sweat and you have difficulty concentrating. The more you try to ignore it, the more the anxiety grows and refuses to subside… and that’s when the panic sets in. The best thing to do in these situations is to stop and ground yourself. Try to acknowledge what you are going through and try not to run away from the feelings, however intense and uncomfortable they may be.

The aim is to find ways to soothe your mind and help ease it back on track. Whatever works for you, whether it’s listening to a calming meditation, getting outside in nature, going for a brisk walk, playing your favourite soundtrack or putting pen to paper and journalling your thoughts. Another way to keep anxiety at bay is by making healthy lifestyle choices, for example reducing your caffeine and alcohol intake, having a regular sleep pattern, maintaining a nutritious diet and keeping well hydrated.

The science bit…
When we are feeling anxious, our nervous system is on ‘high alert’. This goes back all the way to prehistoric times when our ancestors had to be on the constant look out for danger and we were in ‘Fight or Flight’ mode. Luckily for us we no longer have to watch out for woolly mammoths or sabre tooth tigers, but in today’s society we are constantly worrying about other uncertainties in life such as the cost of living crisis; how to pay the bills and put food on the table, look after our loved ones and protect our planet. In his article ‘The Evolution of Anxiety: Why We Worry and What to Do About It’ (www.jamesclear.com/evolution-of-anxiety), James Clear (Author of the book ‘Atomic Habits’) goes into great detail about what scientists call the ‘Immediate Return Environment’ and describes the things which have an immediate impact on our life and can be solved in the present moment and the ‘Delayed Return Environment’ and the things that can’t be solved instantly and he discusses in detail the implications of living in both environments and how anxiety affects these.

So in a nutshell, we need to learn to be kind to our minds and accept anxiety as part and parcel of everyday life and instead of trying to fight the beast we need to learn to tame it and embrace it and only then will we start to live in harmony with our anxiety.

Where to get help if you are struggling with anxiety:
Don’t suffer in silence and always reach out for support if you are struggling with anxious thoughts on a regular basis.

If you do find you are in a crisis situation and need urgent help:

·        Call 999 and ask for an ambulance
or

·        Go straight to your local A&E or ask someone to help if you are unable to get there yourself.

Listed below are contact details for several other places you can reach out for help and advice:

Anxiety UK – National charity helping people with anxiety
Helpline: 03444 775 774
Text support: 07537 416 905 (open Mon-Fri 09:30-17:30)
www.anxiety.org.uk

Mind – National mental health charity supporting mental health
Infoline: 0300 123 3393 or email info@mind.org.uk
www.mind.org.uk

Samaritians – 24 hours a day confidential advice.
Freephone 116 123 or email jo@samaritans.org.uk
www.samaritans.org

Shout – UK’s 24/7 Crisis text service for mental health
Just text SHOUT to 85258
www.giveusashout.org

Papyrus – Prevention of young suicide
Hopeline247: 0800 068 41 41
www.papyrus-uk.org

Jane Dennis
Head of Wellbeing and Office Manager
Oakland Group

The post Accepting Anxiety appeared first on Oakland.

Who remembers the excitement of writing in a blank exercise book, picking out a new school bag, wearing shiny new school shoes or the thrill of catching up with school friends in person after the long six week summer holiday?

Although, at this time of year as the days begin to shorten and Summer comes to a close, the slight chill in the air can have the opposite effect and make us feel the need to hug the duvet a little bit closer and hit the snooze button! Even hearing the words ‘Countdown to Christmas’ can make us feel the urge to hibernate away until Spring!

On the plus side, the end of Summer can also signal a time for reflection and a renewed mindset, especially following a break from the office and time spent switching off. It’s a time when we are likely to find ourselves firing on all cylinders again and ready to embark on new projects, enhance our learning and development and with a heightened sense of positivity, review our lifestyle choices and overhaul our health and fitness regimes.

When fuel costs and energy bills are escalating and money is tighter than ever, it’s easy to think positivity comes with a price tag and difficult to find reasons to be cheerful, but the good news is, our lifestyle choices don’t need to be expensive and sometimes the best things in life can be free!

Focus on the positive! Practice gratitude by writing down three things at the start of each day that you are grateful for having in your life.

This could be something as simple as:
– a song you love (for lifting your spirits)
– something that makes you smile (for reminding you to enjoy life)
– a sunny morning (providing a beautiful start to your day)

Don’t worry, be happy! Look up daily affirmations and positive quotes to boost your mindset, improve your overall wellbeing and help you to practice being kinder to yourself.

Be inspired! List the names of people you admire and download their podcasts and blogs for advice and motivational tips. There are many people in the public eye who have overcome difficulties or life-changing events and now sharing their knowledge and experiences to help others.

Below are some great podcast examples as a starter:

• Steven Bartlett – The Diary of a CEO podcast /@steven
• Mo Gawdat – Slo Mo podcast / @mo_gawdat
• Dr Ranjan Chatterjee – Feel better, Live More podcast/ @drchatterjee

Everyone has a story to tell! Jot your thoughts down on paper. This can start off as simple bullet points, but once you get into the habit of journalling you’ll find the words start flow and this can serve as a really useful self-reflection tool and help you to create a positive mindset.

Grab some morning sunlight! This is a proven mood booster and including daylight in your morning routine can really start your day off on the right track. The light helps to regulate our circadian rhythm (our natural body clock) and can aid our energy levels and sleep cycles as a result and you also get the added bonus of some fresh air as a result!

See the Webmd.com article on ‘Get Morning Light, Sleep Better at Night’ (Lisa Marshall, 23 March 2002) for more on the benefits of morning sunlight https://www.webmd.com/sleep-disorders/features/morning-light-better-sleep

Move for Mind! Put a spring in your step and get moving by incorporating 20-30 minutes exercise into your day. Look up local walking groups for hints and tips on places to visit in your area, such as local parks and riverside and canal walks.

Alternatively, head into the woods and experience the Japanese practice of ‘Shinrin-yoku’ or ‘Forest Bathing’, which is great for the relaxing both the mind and body and involves switching off and absorbing the relaxing woodland atmosphere. Even just 10 minutes has been proven to have a calming effect.

See the National Trust’s ‘Beginner’s Guide to Forest Bathing’ here for more details: https://www.nationaltrust.org.uk/lists/a-beginners-guide-to-forest-bathing

Share the love! Volunteer for a local charity or support group. This helps to support people and makes a real difference in the community, but also helps you to learn new skills, improves confidence, gives you a greater sense of purpose and makes you happier as a result!

Look at sites such as www.getvolunteering.co.uk for more details on how to volunteer.

Boost your brain. Knowledge is Power!

• Join a local library – it’s free to join and you can sign up online. Look up ‘Local Library Services’ at gov.uk for further details on your local branch.
• Seek out free online training courses at freecoursesinengland.co.uk
• Incorporate a power nap for 10-20 minutes during your day. This helps you to feel more alert and can improve your mood. Just don’t nap after 3pm as it could interfere with your sleep at night!
• Sign up to eventbrite.co.uk and other similar forums, and register for free events and workshops to expand your knowledge and meet other like-minded people.

… and finally, Make your Bed in the Morning!

‘If you do the little things right, it makes the big things possible’*.

By doing this you’ve completed your first task, started the day in an organised pattern and achieved a sense of accomplishment. Plus, it also means you’re not tempted to crawl back to into bed again later!

*From the book ‘Make Your Bed: Feel grounded and think positive in 10 simple steps’
Admiral William H. McRaven, 15 June 2017. ISBN-10 ‏ : ‎ 0718188861

The post Accentuate the Positive appeared first on Oakland.

All too often we beat ourselves up when we make mistakes and given the past eighteen months, we should more than ever, celebrate our successes and achievements and give ourselves a well-deserved pat on the back for our accomplishments.

How many times have you been guilty of feeling like the elephant in the room and telling yourself one, or more of the following?

·         I’m not smart enough!

·         I’m going to lose my job!

·         I’m such a loser!

·         I’m always making mistakes

·         They’ll think I’m an idiot!

·         Nobody likes me!

·         I’m going to fail!

(…if I’m being honest, I can certainly admit to a few of these!)

The ego can be a wonderful thing at the right time and in the right place, but it loves nothing better than melodrama and chaos, feeding off our negative energy and chattering away in our ear, seeking attention like a mischievous child.

Imposter Syndrome is a recognised condition (https://en.wikipedia.org/wiki/Impostor_syndrome) where people often talk about not being worthy or good enough and making comparisons between themselves and others. Feelings of failure, defeat, and a lack of self-esteem often go hand-in-hand.

There is no ‘one size fits all solution’. The main thing is to start by being kind to yourself. Learn to recognise the signs and when you are experiencing the symptoms try not to subject yourself to unnecessary stress.

Find ways, to calm your mind. Write in a gratitude journal and acknowledge the good things in your life, read daily affirmations and motivational books.

It is also really important to build up a solid support network and find your ‘tribe’ to help you get through any difficult times. This can be friends or family, or found through clubs and social networks in which form is most comfortable for you e.g. online, face-to-face.

If you want to socialise and that helps then socialise, but most importantly don’t feel pressured to be around people if you don’t want to. It’s perfectly acceptable to be at home with a book or a boxset, having some downtime if that’s your ‘happy place’.  Make sure you do what is right for you.

Confide in people about how you are feeling, it really will surprise you how many people have experienced similar thoughts and experiences. Do speak to your GP, a mentor or counsellor if you find these feelings are becoming more and more commonplace and your thoughts are beginning to impact on your day to day life. It is so important to reach out for help and there are lots of excellent online services available.

Listed below are few examples of some good resources:

https://www.bacp.co.uk/about-therapy/how-to-find-a-therapist/

https://www.counselling-directory.org.uk/

https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/how-to-find-a-therapist/

Most importantly, take care of yourself and try to adapt your lifestyle so you have the right balance, especially from a work/life perspective. Factor in the right amount of sleep, maintain a good diet, and take regular exercise.

When you feel under pressure, seek out the simple pleasures in life, embrace nature, dance barefoot, feel the sun on your skin or play your favourite song and sing like no-one is listening! Whatever it takes to re-set your mind and help you begin to feel good about yourself again (I like to practice yoga/meditation and be outdoors whenever I can, but I can also confess to sticking on my favourite 90’s club classics much to the embarrassment of my children!).

Next time the negative thoughts arise try switching things around… start to believe you are smart enough, you are good enough, you are competent and capable and if things don’t go quite to plan (which inevitably they won’t from time to time!), you soon start to develop a comprehensive skillset over time to deal with things calmly and take the necessary steps to recover the situation without allowing that pesky little ego to take over!

Remember… you’ve got this!

Jane Dennis is the Oakland Mental Health Champion

The post What If…? Self-doubt and The Elephant in the Room. appeared first on Oakland.