Hello and thanks for visiting my website. I've never blogged before, all new to me.

 

We are our own worst enemies in life. How we think equals how we feel. So if we think negatively we just become even more negative and head into a downwards spiral. We are rewarded for being more positive with a lovely feel good hormone called serotonin. If we practice being more positive we will feel better. It's not generally the situation we're in that causes us to feel down/anxious it's how we react to the situation. The mind can cope with all sorts of awful situations. We can remain calm and in control. 

I've attached some helpful tips. Any questions please do get in touch. 

Kind regards Zelda

 

Management of anxiety / stress / depression.

 

1)  Keep listening to the CD (My CD available online) 

 

2) Time for yourself - at least ½ an hour of time for what you like doing.

    

Practising relaxation will lower your anxiety levels. We need to make time for ourselves to unwind, relax do something that makes us happy. 

 

3)  If you do feel anxious. Learn from it. Why did you get like it? How could you manage it differently next time? Beating yourself up about getting anxious isn't going to help you.

 

When you feel yourself getting anxious or you are thinking negatively:

 

STOP for a moment and think … and calm

 

You can remain calm and in control, tell yourself in your head you are calm and in control

 

4/11 breathing technique

 

In through your nose for 4 counts, out through your mouth for 11 counts.

Do this about 10 times more if necessary. This will help to calm you down.

Focus on the counting and the breathing and away from your thoughts.

 

Negative thought catching / stop the worrying.

How we think = how we feel

 

Remember the anxiety bucket at all times, start to ask yourself 'is this thought necessary or is it creating anxiety?' You can stop the worrying, intrusive, negative thoughts it can be within your control.

 

Listen out for the automatic negative thoughts, when you hear yourself thinking negatively shout STOP inside your head. Literally stop yourself. If you continue shout stop again and again.

Like the adult telling a child to stop doing something.

 

Listen out for negative words:

 

I should have done this…. (ask yourself Why? Challenge the thought)

I can't

I'll try

I won't

 

Replace with I can, I will, I'll do my best, I am calm

 

Practice positive self talk

 

I am calm in any situation, I am a relaxed person, I can do this, I will do this, I am confident,

I am good enough, I am interesting 

 

Create your own daily mantra and say it each day to yourself.

 

 

All or nothing statements

 

Listen out for all or nothing statements.

I'm ALWAYS late  - ask yourself are you ALWAYS, break it down a bit… 'I'm sometimes late'

 

 

Distract yourself from negative forecasting or ruminations

 

Distract yourself from the negative intrusive thoughts. Do something else, if you're sat thinking get up and do something else. Speak to someone, switch the TV/radio on, go for a walk or to the gym. Wash up, have a relaxing bath, read a magazine…. Anything.

 

 

Normality - engage with life

 

Start doing the things you used to do again you probably stopped doing these things as you felt miserable, but think positively. What were/are your passions, favourite hobbies. Is there something you have always wanted to try? Write a list of all the great places you want to go, things you want to do.

 

 

Reframe your thoughts

 

Put a more positive spin on anything negative thoughts. Accentuate the realistic positive.

Eg: 'I can't do this' would become, 'I will do my best to do this',

 

 

What is actually making you anxious

 

Keep a note of what is actually getting you anxious, scale it from 0 - 10. You may see a pattern emerging. Once you see what makes you anxious you can then tackle it when you are calmer.

Look at your home life, relationships, social life, working life are any of these the stressor that.

 

Laugh more

 

Watch your favourite comedians, films. Laughter is a great therapy.

 

What's got to change?

 

What's got to change? How can you make this happen, think of solutions?

 

What do you want?

 

Be positive, focus on what you want rather than what you don't want.

 

Eg: 'I don't want to feel so low' becomes 'I want to feel happy, living my life to the full'

 

What is happy to you?

 

List what makes you happy and do more of it!