Recovery // Generalised Anxiety FAQ & tips

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As with any mental health problems,anxiety can take on many forms and be as complex as the sufferer. I've read so many inspiring stories on blogs recently that I thought I'd put together some information about my condition.Today I've decided to share my experiences with Generalised Anxiety Disorder (also known as GAD) and tips that I've been using to help keep it under control.Of course,I'm not a mental health professional,but I hope that by sharing my thoughts and advice I might help someone who is also struggling.If you are in any way having problems with your mental health,please visit your GP and/or confide in a trusted family member or friend.

What is Generalised Anxiety Disorder?

According to Anxiety UK,Generalised Anxiety Disorder is where the sufferer feels constantly anxious on a daily basis.Often called "chronic worriers",sufferers can be prone to thinking the worst is going to happen.

In my case,my worries are irrational and blown out of proportion.My mind makes up negative situations using "what if's" to keep me in a constant state of unease and worry.For the most part,my anxiety revolves around the thought that people are going to criticise me or shout at me.Also,being late,lack of sleep and large crowds can worsen my already anxious state.My thoughts often escalate out of control and I lose the ability to reason and make sense of the situation.


What are the symptoms of GAD?

This depends on the individual who may only have one or all of the following symptoms which can be physical and/or psychological.According to the NHS site,some of the symptoms include (but are not limited to);

•  Irregular heartbeat (palpitations)
• Sweating and shakiness
• Dizziness
• Feeling "on edge"
• Difficulty concentrating
• Problems sleeping
• Feeling sick
• Muscle aches
• Feeling tense
• Withdrawl from social contact
• Taking time of work/school due to stress

How do you manage your anxiety?

I've found it quite helpful to write down the dates and times of when I'm feeling anxious so that I can notice any patterns in my moods and try to make positive changes.For example,I know that catching a train is really hard for me,so I try to make the experience easier by standing by the door and always buying a ticket from the cashier not the machine.Also,if my anxiety is really getting out of hand I often repeat statements like "This is only temporary" and "I've done this before and I was OK" to reassure myself and keep myself focused and safe.Of course,seeking professional help and therapy if you're able to is always a healthy route to go down.

Have you received therapy?

Yes,I attended therapy for 5 months last year for anorexia and anxiety which I found very helpful in helping me figure out why I was using behaviours.I was given Dialectic Behaviour Therapy which is often used to help treat people with self harming behavior and/or people who can't control their emotions.I learnt breathing and other coping techniques that I've used during tough times.

What would you say to someone suffering from GAD (or any type of anxiety) ?

You're most definitely not alone! I know that having mental health problems can make you feel very isolated,but sadly disorders such as anxiety and depression are becoming all too common.I would 100% recommend going to speak to your GP who can provide you with the resources,insight and advice you might need.As great as medical professionals are,it's useful to build up a positive and encouraging support network who will understand if you need to take some "me" time.Don't feel guilty if you need to take some time out,your mental health comes first as it affects everything from your relationships,body and mind.

I've found some useful helplines,guides and tips on everything anxiety

No Panic :- helpline that offers support to those suffering with anxiety,OCD,panic and phobias.
Anxiety UK FAQ :- useful information and statistics on what anxiety is and how it affects the body

Moodjuice  :-Anxiety self help guide to help you identify feelings and symptoms
NHS UK :- information and self assessments from the NHS to help sufferers.

I hope this helps someone who might be suffering with their mental health,and I'd be more than happy to listen to any problems you have.Please feel free to email me over at whimsicalmrsw@outlook.com.


What tips do you have to manage anxiety?

Lifestyle // Why I love Selfies

A collection of Selfies from 2014 so far!

Selfie was the "Oxford Dictionary Word of the Year for 2013 and is defined as "a photograph that one has taken of oneself,typically on a smartphone and uploaded to social media".A quick scroll of Instagram,Twitter or Facebook shows you how popular the Selfie has become and I can see why! It's an easily accessible way to have fun and share your day with others.People have been taking photographs for entertainment for years,so it makes sense that it moves along with the rest of technology!

In a world where people are often shamed by the media for the way they look,I think it's great that we can portray ourselves as and when we want to and control our online image.Although validation shouldn't be sought purely based on appearance or what others think,it's a lovely confidence boost to receive feedback and comments on your latest photo.The power of the Selfie has even helped raise 8 million pounds for Cancer Research. I love how Selfies give us a peek into a person's life and day,there's no better way to find out what a person's like than looking through their Instagram feed! Also we have Selfies to thanks for such funny Internet entertainment as The Selfie Olympics and this infamous song which confirms my struggles "Can you guys help me pick a filter? I don't know if I should go with XX Pro or Valencia".

Of course there is a time and a place for everything and I definitely wouldn't recommend taking Selfies in the Office,but I really enjoy seeing people improve their self image and gain the confidence to be able to share their photographs.It can take a lot of courage to say "this is who I am and what I look like".I for one am always going to take Selfies as they're a great way to unwind and explore new ideas.I mean look at the 86 year old lady on Instagram known as Baddie Winkle,it's my goal to be like her when I'm that age.

What's your opinion on Selfies? Do you enjoy taking them?

Life // How to be a Morning person

via Pinterest

I've always been a Morning person.I love getting up before anyone else and pottering around,it gives me time to get myself ready for the day and puts me in a good mood.I know there are people like me around,but it seems most people (including my Husband) share the opinion of my beloved Grumpy Cat."How can you get up now?" is what I hear most mornings,I don't know really but I've got a few things I do to ensure that I wake up on the right side of the bed.

1.Turn off any electronics when you're going to bed.It's really easy to say you're going to sleep but then an hour later you're somehow watching that Poker that comes on at 2am (true story.) Now,I always make sure I turn off the TV and tablets etc.. so that I don't want to go on them.It also means I'm saving money too! Being in a dark room with no distractions is a great way to get a deep and refreshing sleep.

2.Get up and appreciate your surroundings.There are only 24 hours in a day,so enjoy every one you can! I find looking outside the window to see the sunrise or going downstairs to make a cup of coffee and sitting quietly really helps me to appreciate the little things and gather my thoughts.

3.Try to have a good breakfast.I know this can be hard if you're in a rush for whatever reason,but there are so many benefits to this important meal.Eating breakfast has been proven to aid concentration,keep your mood stable and of course,gives you essential energy for the day.

Some great breakfast suggestions;

Porridge with milk (top with fruit and/or nuts for an extra boost)
Scrambled eggs/beans on toast
Granola and yoghurt
Smoothies (bought or even made and frozen for an easy breakfast)

4.Try to go to bed at the same (or at least similar) time every night.I've found that my natural body clock wakes me up quite reliably and I feel rested.Obviously,if you've got to get up at a certain time,set you're alarm but ensuring that you get you're body in a routine is really helpful in not feeling horrible when you wake up!

I know these might be quite obvious,but I've always done these and I don't get that groggy morning feeling.Making time for sleep can really change your life because the time that you're awake is higher quality! I think a lot if is habit though,and our bodies are really good at adapting to changes.

What tips do you have for people struggling with mornings?

Best of the web // Productivity

I love coming home after a long day and seeing what's new online.Recently though instead of looking at cats on Youtube,I've decided to use my time more productively! I've found some great sites that haven't only helped me,but other people too.What better use of my time? I've found so many that I'm going to make a series out of this because I think you're going to find them useful.






 freerice.com

Freerice.com is a wonderful site where you can improve your vocabulary and help feed hungry people! A word will come up and you've got to pick the correct meaning.Each right answer means that 10 grains of rice have been donated through the World Food Programme.The questions get harder and it's actually quite addictive trying to see if you can get more grains.I definitely think this is more productive than Candy Crush!

Coffitivity

This website has really improved my productivity and thought processing.I just plug in my headphones and I can hear the realistic sounds of a Coffee shop.Apparently,this atmosphere is really good for helping inspire creativity and helping you focus.When you think about it,that must be true as it's very common for people who are writing to come and sit in a cosy Coffee shop.There are 3 background noise to choose from; "Morning Murmur","Lunchtime Lounge" or "University Undertones" which is great as there is one for every mood or time of day.If you're finding it hard to concentrate on blogging,work or studying I would definitely recommend playing this in the background.

29a.ch (Nebula creator)

This site is a bit unusual but I've found it really useful in helping me stay calm during anxious moments.It's very simple to use as all you do is pick colours and drag your mouse around the screen.This creates a really pretty Nebula that you can customise.I find the simple actions and colours really calming,kind of like watching fish.It's a great activity to just take your mind away for a few minutes and distract from any negativity.



I'll be adding more sites as I find them,the Internet is full of weird and wonderful things.Do you have any sites that help with your productivity? 

Bucket list // 30 before 30

Things have been going really well recently,I've been feeling much more well in myself and I've been thinking of what things I want to achieve in the future! I've seen other blogs do "bucket lists" where they write down what they want to complete in their lives and I think they're a great way to keep focused.I decided to do a 30 achievements by 30 list.This gives me a whole 7 years to see how many I can tick off.I couldn't decide as I have so many,but I narrowed it down to my "must dos"

1. Swim with Dolphins
2. Donate my hair to charity
3. Visit London
4. Get a mortgage (easier said than done!)
5. Have a flat/house decorated exactly how I want it (I love cosy homes with plenty of throws and cushions.)
6. Help feed and bathe Elephants (I wanted to ride one but after researching it seems unethical.)
7. Start a family
8. Stay recovered from Anorexia
9. Have a pet (preferably a pug if Sam would agree!)
10. Visit America 
11. Stay in 5 (or more) hostels
12. Cook a three course meal from scratch
13. Keep up with blogging
14. Take a dance class with my husband
15. Be in an audience for a TV show
16. Try to reduce/control my anxiety
17. Stay up all night to watch the sunrise somewhere pretty
18. Visit Bora Bora and stay in a over water hut
19. Have a good skin routine (I want to stay looking young!)
20. Go Ice Skating with Sam
21. Pay more attention to staying hydrated (I get horrible headaches)
22. Visit Italy (Rome or Venice!)
23. Wear classic clothes not trends
24. Water-ski
25. Hot air balloon ride
26. Donate food to food bank/homeless charity
27. See Pandas at Edinburgh Zoo
28. Visit the other countries in Great Britain 
29. Expand my cooking knowledge (I'm good at my favourites but I want to cook some "dinner party" type food.
30. Work on becoming more optimistic

So there is my list! I tried to include a good mixture of long and short term achievements,as well as ones that don't cost the Earth.I'm going to create a page with these on so that I can be reminded and write posts about them as I go.

What's on your bucket list?

    

Recovery // Tumblr thinspo debunked

*Trigger warning for photographs & discussion of Eating Disorders/weight*

I love Tumblr as much as the next person.It's a great place to get style inspiration,read interesting stories and catch up with friends.However scroll a little further and you'll notice a few photographs that aren't all they seem.Thinspo or "thinspiration" is defined as "photographs or other material intended to provide inspiration for Anorexia as a lifestyle choice".I can't even begin to discuss how angry these make me! I think they are really toxic and do nothing to break the stereotype that eating disorders are only experienced by thin white women.Please note,I have nothing against any body type,we are all worthy of feeling pretty and special whether we are fat,thin or anything in between.The problem I have is with the media and "pro ana" supporters promoting negative self talk and diets.

Lots of these images were inspired by this (in) famous Kate Moss quote.

via Tumblr

This quote always makes me think.Personally when I reached my "goal weight" I didn't even care about how being skinny felt.I couldn't feel! Also I think that lots of things taste better than being skinny.Freedom from self hatred and a healthy relationship with food taste 1000x better than skinny could ever feel.

via Tumblr

I hate this kind of faux motivational BS.Your stomach doesn't even know what applauding is.It's very easy to lose sight of the actual science when you're faced with these so called "inspirational" images.Not only do these images shame any body type that doesn't fit this "ideal" that is generated by the media,it also shames people for feeling one of the most primal instincts,hunger.

via Tumblr

Urgh I don't even know where to start with this.I hate the ignorance that Tumblr and the media display,they seem to think that Anorexia is a diet that can be picked up and dropped as they wish.Also, drinking only Diet Cokes and coffee whilst smoking cigarettes will not turn you into a fragile little Effy Stonem clone.It will make you tired,depressed and resentful.Pretty girls are made of determination,strength and happiness!

One thing I have noticed is that pro-ana and "thinspo" messages definitely prey on the vulnerable and try to either shame them into feeling inadequate, or post motivational quotes saying that they too could be just like this! They sell dieting and weight loss as the answer to everything.Don't like yourself? Lose weight.Want that boy to notice you? Slim down.It's just another form of advertising for a lifestyle that isn't attainable,we shouldn't treat it any different to the more obvious advertising.The only difference is that thinspo is made in people's bedrooms and not boardrooms. 

To counteract all of this negativity I created my own "Anti-thinspo" photo.

 I know that people are more aware of these materials now,and they are slowly being taken down.If you do see anything that you are concerned about then I would report the content to the admins of the website.I hope this has helped put things in to perspective a little more,it's amazing how little people can think of how a few words can affect people so much.


Have you ever come across anything pro-ana related? What did you think?

Recovery // Anxiety affirmations & tips

via Pinterest

Anxiety disorders are unfortunately very common,with 1 in 6 people in the UK experiencing them in their lifetimes.How they affect people varies as much as the people themselves,mental health doesn't discriminate.If you have any concerns about your well-being,please don't hesitate to visit your GP.

There are different types of Anxiety disorder,such as Social Anxiety Disorder,Obsessive Compulsive Disorder and Generalised Anxiety disorder to name only a few.I suffer from the latter which means that I worry obsessively about the future and find it hard to make decisions.I also struggle with appointments and using the phone (I hate going to the Doctors!)

Some symptoms of Anxiety can include;

• a sense of dread
• shortness of breath / heart palpitations
• headaches
• irritability
• irrational thoughts
• feeling like you're having a heart attack or "going crazy"

Whenever I feel extremely anxious (e.g important phone calls) I have heart palpitations,my hands shake and my chest becomes very painful.I also find it hard to get my words out and I can jumble sentences up.Everybody experiences symptoms differently though,so there is no right or wrong way.

I know that people telling you to "calm down" definitely doesn't work so I've put together some great tips and affirmations that have helped me in difficult situations.

Affirmations

"Nothing can hurt me right now"

Reassuring yourself that you are safe from harm can really decrease anxious feelings.If you can,try to move yourself to a more comforting environment.

"I accept that I feel anxious and it will pass"

Acknowledge your emotions and realising that it won't last forever can be very comforting.

"I am in control" or "I can do this"

Help yourself to feel powerful.Even when you're feeling scared and anxious,positive statements will help to counteract the anxiety.Also,it can do wonders for your self esteem!

Top tips for Anxiety

1. Breathe! When you're heart is racing and your mind is running away with you,it's easy to lose control of your breathing.Long and deep breaths can really help keep your symptoms in check and help you to accomplish your tasks.

     2. Feel the room around you.Touching your surroundings can help you focus on the reality and ground      your thoughts in the present.I like to touch the seat that I'm sat on and try to notice what's around me.

     3.Keep a journal.This is why blogging is great! If that's not your thing,keeping a journal where you can write your thoughts and experiences with anxiety can be really help you notice patterns in your behaviour and emotions.

    

      4.Question the worries in your head. Are they irrational or irrational? If you can solve the problem think of ways to achieve this (ask for help if you need to.) If you can't then try to accept that you can't change the outcome.

      5.Get enough sleep.A good nights sleep can go a long way to helping you feel more refreshed,focused and at ease.I know if I don't get enough sleep,my anxiety levels definitely increase.

I really hope that anyone that  is suffering or has suffered with anxiety feels safe in the knowledge that they are not alone! I often experience unpleasant symptoms still,but by managing them effectively I can get through the day a little easier.

Do you have any advice to people experiencing anxiety?

Recovery // Positive body image affirmations

Positive affirmations are a big part of my daily life.If I didn't do them I don't think I would be able to look in the mirror.Looking in the mirror is a big struggle when you don't believe you match up to societies impossible standards.Girls as young as 5 and 6 are becoming increasingly concerned about their weight and appearance.It's getting just as bad for men too,there are plenty of adverts shaming men for not being the muscular Action Man types that the media hound them with everyday.To try and ground myself in the reality and gain some perspective,these affirmations really help me to create a more positive atmosphere.

1. "I deserve to take up space in the world"

I believe this is a quote from the Nigerian writer Chimamanda Ngozi Adichie. This is a great affirmation to say when you are feeling helpless or unimportant.You can be vast and brilliant and you deserve to be here as much as anyone else.

2. "I am worthy of love."

This one has helped me through some very tough times.You are worthy of love no matter who you are or where you come from.Love isn't just reserved for the successful,the healthy or the rich.

3. "Fat isn't a bad word."

You hear so many people saying "Does this make me look fat?" and the other person will say "no, you look beautiful not fat".Why can't they be both? Fat is whispered in hushed tones and shouted as taunts and I think it's unnecessary.You can be fat,you can be thin,or you can be anything in between.If you're healthy and happy then that's great.Actually,even if you're not healthy,you're still wonderful and deserve everything you could want!

4. " It is okay for me to love myself."

It isn't vain or self absorbed to love yourself and your body.You are capable of great things and that should be celebrated! When we start dictating our happiness and not the media,true acceptance of ourselves and others will come.

5."Thank you (body part) for doing (whatever they do.)"

I know this sounds funny but I find this really helpful.Thank your legs for carrying you everywhere.Thank your eyes for seeing what the world has to offer.Your body is going to be with you your whole life,so learning to honour and respect it can only improve your relationship with yourself!

Although it takes time,I definitely think these affirmations are really useful in helping to improve your body image.I like to say some when I'm getting ready in the morning,it's a great way to set myself up for the day!

I'd love to know if anyone else has any affirmations they use.Let me know!

Anorexia and Me: Q&A

I've been wanting to write some more about my struggles with Anorexia,but I didn't know where to start so I thought do a little Q&A.It's a pretty intense subject but I thought it would be a great way to let you in on a little bit of my life.Just a side note, if you find the talk of weight or eating disorders triggering to any mental health problems you may have,please proceed with caution.

I chose the above picture because it was taken last August when I became fully physically recovered from Anorexia.When I restricted,I would never let myself enjoy a sunny day and I had so much fun!


How old where you when you began restricting food?

I was 14 and at Secondary school.I was a healthy weight with a BMI of about 23,but I had a school trip abroad coming up and I wanted to look my best.As other girls at school were doing the same,I thought it would be a great idea to eat a little healthier and starting cutting down my food intake.

What triggered your Eating Disorder/disordered behaviours?

I've always felt inadequate.I feel bad admitting this,but when I'd see all of the popular girls eating something "unhealthy", for a moment I would be better than them.For a moment I would feel like someone.Also,most of my family are women so the diet talk was inevitable.It seemed like my family condoned my behaviour,and they would always complement my "wonderful figure".It took me years to realise I was worth more than my appearance.The abusive relationship I was in at 16 didn't do much for my self esteem either, I felt like everyone was watching me self destruct.

Why did it spiral out of control?

I lost a little bit of weight from healthy eating, but that wasn't enough.Every time I stepped on the scale I was happy for about 0.5 seconds,and then came the plans for more weight loss,I needed to lose more.I began exercising obsessively.I remember buying an exercise bike and pedaling so fast that my legs felt like they were going to collapse underneath me.On top of that I was only eating one or maybe two tiny meals a day.I had dozens of diaries that should have been filled with memories of friends and summer holidays,but instead sums and numbers of every bite of food was carefully logged and recalculated.I never ate more than 1000 calories a day.Constant fights with my Mum over tea were becoming normal.I wasn't underweight at this point but I was suffering.It goes to show that you don't have to be underweight to feel the side effects,as I was constantly in a zombie like state and getting weaker by the day,both physically and mentally.

When did you get diagnosed with Anorexia?

The 10th of January 2013.I'll never forget that day as long as I live.My now husband begged me for weeks to go to the Doctors,by this point I was at least a stone underweight.I didn't think anything was wrong.I remember saying "It's no big deal,it's only a diet".Except I had been on a diet for 7 years.I had never realised until that day that that wasn't normal.When the Doctor confirmed I had Anorexia, I just laughed.I couldn't believe it, and I was utterly terrified at even the thought of gaining weight.

What treatment did  you receive to help you recover?

Last year I attended a 20 week course of DBT or Dialetical Behavior Therapy which is designed for people to help take control of their emotions and move towards  a more positive coping mechanism.I regularly went to the Doctors so they could monitor me and check my bloods (I hated that!) I also had to eat regularly and this was the hard part.I had some days where I'd just cry through every meal,knowing that this was the only choice I had.It did get easier as I began reaching a healthier weight,probably due to the fact that my brain could work properly!

How are you now?

I am amazing! I have been completely free from any negative behaviours since August last year! I still have horrible days,but I find much more comfort in communicating with people than I do restricting now.I'd never thought I would be able to even have one day with precisely counting every calorie.Now I eat regularly and don't cut out any food groups! Also,I don't have any more physical symptoms from my eating disorder,I practically walked out unscathed and I am incredibly lucky.The pain of recovery was completely and 100% worth it.

I often feel so sad when I think about the experiences I've missed out on because of my disorder.I have accepted that I'm allowed to grieve that time,but I have the power to decide what my future is going to be.

I definitely think people would find it easier to start recovery if society didn't have the wrong preconceptions about mental health and eating disorders.

Anorexics aren't vain or stupid and bulimics aren't lazy or greedy.Eating disorders in all their forms aren't just black and white,but various shades of grey.People who are suffering need building up and supporting not mocking and belittling.

If you have any more questions,feel free to ask. I know it's a tough subject,but it's experienced by so many people that I'd love to be able to help.Obviously,if you are concerned about yourself of someone else,then I would advise seeking medical advice from your GP.I'm going to be writing more about Mental health on here,so watch this space!


What topics would you like to discuss with me next?