Showing posts with label mental health. Show all posts
Showing posts with label mental health. Show all posts

Friday, 29 April 2022

70 ways to distract yourself from anxiety.

Hey readers, 

Now sometimes using distractions as a tool to help reduce anxiety can be of benefit because you are not focusing on anxiety. The fewer thoughts you give to anxiety the less change of the anxiety manifesting and getting which could lead to a bad place. 

70 ways to distract yourself from anxiety.

Distractions are a great way to not only reduce anxiety but also give back the sense of control over the thoughts. I have been in these situations as anxiety suffers I know firsthand that they can work and be of real benefit in times of need when anxiety feels like it is taking over.

Of course, it must be noted that distractions are only a temporary solution nevertheless can be of benefit because it gives you a break from being in that constant anxiety state. It allows you to pause and it can make the anxiety when it returns a lot less intense so much more manageable. 

Below I have a list of 70 distraction techniques that you can take away and practice when needed.

1. Watch a tv show.

2. Watch a movie.
 
3. Sing your heart out.

4. Watch a Youtube video.

5. watch TikTok videos. 

6. Grab a snack.

7. Mindful doodling.

8. Play a game.

9. Clean.

10. Listen to music.

11. Wash your face or hands. 

12. Gratitude list.

13. Exercise.
 
14. go out for a walk 

15. Listen to a podcast.

16. Listen to an audiobook.
 
17. Untangle the necklaces or leads you to have to lie in the drawn. 

18. Sell stuff on eBay. 

19. Take photographs. 

20. Do some cooking. 

21. Play with a fidget tool. 

22. Name all the colours in the room. 

23. Create a mantra if you don't have one and repeat it to yourself, e.g. "I can do this", "This too shall pass". Literally, spell it out if repeating is not enough. 

24.  Think of a common task and go through it step-by-step. Imagine you're explaining the process to someone else. 

25. Mow the lawn. 

26. Make a budget. 

27. Meal plan. 

28. Create an emergency fund. 

29. Unsubscribe to any unwanted emails. 

30. Clean out your emails. 

31. Watch a Ted Talk.

32. Observe something and describe it in extreme detail. Notice how it looks, its pattern, texture, and how it feels. For example, you could say it is a green apple with two small bruises.

33. Practice mindfulness.

34. Journal. 

35. Colour in. 

36. Make a video. 

37. Make lists (to read, to watch, to do, to listen, to play...).

38.  Do the laundry. 

39. Rank things (top 1o movies, best cuisines, top 5 musical artists...).

40. Make music playlists for different occasions (songs to dance to, relaxing music, music to listen to whilst reading...).

41.  Discuss what you watched, read, or played with someone. 

42. Browse social media. 

43. Look at memes.

44. Dance.

45. Start a collection (stickers, memes, leaves...).

46. Make memes. 

47. Write a positive review for something you enjoyed. 

48. Learn about a culture. 

49. Explore Wikipedia. 

50. Warch a foreign film or drama. 

51. Read a graphic novel or comics. 

52. Make a bucket list. 

53. Create a game. 

54. Make a bucket list. 

55. Observe wildlife. 

56. Take a virtual tour. 

57. Attend a virtual concert. 

58. Travel the world using Goggle Earth. 

59. Read some jokes. 

60. Read articles on things you're interested in. 

61. Take silly quizzes online. 

62. Do a jigsaw puzzle.

63. Play scrabble. 

64. Volunteer.

65. Make a gift or care package for someone. 

66. Do nail art. 

67. Redecocrate something. 

68. Plant something. 

69. Try a new recipe. 

70. Make a stop motion animation. 

What do you think of my list of distractions to help when feeling anxious? Have I missed any good ones that work for you? Love to hear your thoughts in the comment section down below. 

Cheers for reading X

loopyloulaura

Monday, 18 April 2022

why I blog.

Hey readers,

I love blogging and there are so many reasons why you should try it. Check out my reasons why I blog down below.  

why I blog

1. Share my thoughts.

I started my blog as a way to share my thoughts, they were personal to me, and sometimes they were light and fluffy. Depending on my mood and what I wanted to write the posts would reflect that.

 I write about life, which isn't perfect, sometimes I write a matter of fairness, and other times I write like my heart is on my sleeve. My blog is a place that is mine, and I write whatever tickles my tastes buds. 

2. Improve my writing ability.

I am not the best with grammar but being a blogger for a number of years has definitely helped me improve my writing abilities. I am nowhere near perfect but I have learned a lot over the years. 

I find writing has helped me channel my thoughts and write them down on my blog. As a regular blogger who writes twice a week the consistency and keeping in a routine has helped. Like anything the more you practice the better you get. 

3. Learn a skill

Blogging is learning a new skill from coming up with ideas on how to design your blog to work out how to share blog posts, how to write blog posts, and how to join in with blog links. All these things I never knew about before joining the blogging world. Obviously, I still have a lot to learn but looking back it is amazing how much I have developed over the years during my blogging journey. 

4.  Overcome trauma. 

Originally when I first started blogging the aim was for me to use blogging as a tool to distract me because I was going through some personal trauma. I needed something to take my mind off some heartache and blogging was just what I needed.

It really gave me something to focus on, learn and write. It was definitely a cathartic process for me when I first started blogging. Even now when I am going through difficult times I turn to my blog as a way of escapism to distract me from what is going on in life for a bit, really does help a lot.  

5.  Inspire others.

When writing personal stuff using my first-hand account of what it is like to have autism has helped people to understand or relate. It has made awareness to help understand which is positive all around because often voices aren't always heard because barriers get in the way such as not being from a middle-class background or male or whatever barrier.

 With the internet, this erases such blockages as blogging is accessible to anyone regardless of background etc. It is free to do so anyone can set up a blog and write authentically and without being influenced.  

6. Increases your confidence.

With time doing blogging helps increase your confidence because you get into a routine with writing and this forms your personal voice. With writing, you can share your thoughts with what you believe in and the thoughts you want to share

Blogging can give you a voice when as mentioned in the previous point at times barriers get in the way blogging is a place where you can write out your stresses and feel a lot lighter. As a blog is a documentation of your thoughts you can look back over past posts and can see the changes that you have made and the growth that you have done. 

Have you tried blogging? Are you a blogger? What do you think about blogging? Love to hear your thoughts in the comment section down below. 

Cheers for reading X 

Thursday, 7 April 2022

6 ways to recharge your emotional batteries.

 Hey readers, 

Life brings all sorts of stresses such as having a demanding job or moving home. Stress doesn't always have to be negative, it can make an appearance with positive life events such as getting married or having a child. 

When everything is happening at once it is important to take a step back and look after your own well-being and do some self-care activities to help deal with your emotions.  Here are six ways to recharge your emotional batteries. 

6 ways to recharge your emotional batteries.

1. Take a nap. 

To recharge your emotional battery, sometimes you just need to get a little shut-eye. According to the National Sleep Foundation, Napping has psychological benefits: "a nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation."

Unfortunately, it's not wise to take a nap during work hours when you are supposed to be getting work done. But, as soon as your workday is done, find a c    osy spot at home and take 15 or 20 minutes to get some rest. 

2. Go for a walk. 

When you're very exhausted, it can be tempting to just sit in front of the TV after a long day. But that usually just makes you feel more tired. 

Instead of sitting down to recharge, try getting up and moving around. Walking or biking. It doesn't have to belong, even if it is just for 20 minutes can really help make you feel energised. 

3. Hot bath. 

A lot of tension is being held in the body due to stress which is why having a hot bath can really help soothe aching muscles and not only that a lot of people have to take a bath to be really relaxing. Using Epson salts can help remove toxins,  improve muscle function, and reduce inflammation linked to stress. 

4. Simple scrub.

When you wake up in the morning, use a body scrub on your feet and hands. Use an exfoliating scrub for your face as well. Scrubs can scrub away dead skin cells and improve circulation throughout your body. As a result, your body will end up feeling more energised than before. 

5. Gratitude list. 

According to neuroscientists, gratitude is one powerful act of kindness to yourself, Gratitude has been linked to decreased levels of depression, anxiety, insomnia, and physical illness. 

Gratitude as a practice has long-ranging effects, but a brief gratitude practice is still good for your mind. One quick way to rejuvenate and re-energise your mind is to make a list of three, seven, or ten things that are positive in your day and /or your life. 

This could range from having a car to drive to a job, best friends, or even a latte. Being grateful for the things that you hab increase your happiness levels and energise your mind to continue to do well. 

6. Declutter and organise. 

This is what I love to as as a way to recharge myself. It may sound off at first, but when you think about it, decluttering and organising your workplace or home allows you to free your mind. 

You can get off whatever is blocking your way physically and mentally. Every time I clean my home, I instantly feel food. I feel lighter and that I'm ready for what comes up in my life. 

Therefore, try to declutter and organise your life from each area. It can be your living area, your workplace, your relationship, or your desktop to name a few. After you have done that, you will feel lighter and fresher. 

Is there anything that you do that helps recharge your emotional batteries that I have missed off the list? Love to hear your thoughts in the comment section.

Cheers for reading X 

loopyloulaura

Monday, 4 April 2022

The power of sleep.

Hey readers,

I love to sleep and I can not lie. I think sometimes especially as parents sleep can go on the back burner or not be taken seriously. As a person who suffers from mental health problems I fully am aware of the importance of sleep. There are so many good reasons why getting forty winks is really important and can have an impact mentally and physically on your well-being.

sleep reduces stress, it allows you to have a break, a rest, and time for your body to naturally heal after a long day.

When sleeping the immune system is activated and helps to give the body the healing process, that is why it is so beneficial to sleep when you have a cold or flu.

The power of sleep


Sleep is the best meditation ~ Dalai Lama

Sleep can help you feel refreshed and rejuvenated allowing you to feel creative and the energy to face the day ahead.

Sleep helps us feel better and less irritable. We are more patient and less likely to 'loss it' because we have more energy to think things through. We are much calmer because we have more free space to think as we have the energy to do so, making us more patient and allowing us to take time to think logically.

Sleep helps us regulate positive and negative emotions and sleep helps us less likely to respond to emotional stimuli giving us time to enjoy the day.

Having a good night's sleep improves memory and performance which ultimately gives us more free time if we do things quicker. Therefore getting more out of the day.

Sleep has many benefits to your physical help with reducing the risk of type 2 diabetes, your immune system function, and help keep your heart healthy because it gives the body time to process correctly.

Cheers for reading X

Monday, 21 March 2022

How to deal with panic attacks

Hey readers,

As a person with anxiety for many years I have had to deal with a fair few panic attacks in my time. Now the first thing I want to mention is don't worry if you have expressed panic attacks recently they are nothing threatening and they are just a way for the body to respond to the anxiety.

How to deal with panic attacks

Historically we had a response called flight or fight in x times where it was a way to survive where we would either fight or run, normally run especially when there is a hungry tiger coming at yours. Sadly, we haven't evolved enough as humans to get rid of that response in our brain so therefore even though most like changes of bumping into a scary animal is like we still respond the same way when we are in an anxious situation.

 The downfall is that we can produce too much adrenaline and lack of oxygen where we panic and do not breathe correctly because we are panicking too much which in turn escalates to a panic attack. One of the symptoms is you feel like you can not breathe properly. So, I am going to give you my top tips on how to manage a panic attack.

1. No worry.

My best advice when it comes to a panic attack does not worry you are not going to die and that the feelings will dispense within time. I used to be scared of panic attacks or do anything to stop them but actually, they come whether you want it or not. Embrace it and go with it. 

A good visualization is like a wave when it builds up high but then it will fall again and that is a  panic attack in a sense. I have had many and they can confirm they do reach a point and you can get back on the even level soon, you just need to relax and breathe is the fundamental goal.

2. Breathe.

If you're breathing quickly during a panic attack, doing a breaking exercise can ease your other symptoms. 

Try this breath in as slowly, deeply, and gently as you can, through your nose. Breathe out slowly, deeply, and gently through your mouth,. Some people find it helpful to count steadily from one to five on each in-breath and each out-breath. Close your eyes and focus on your breathing. You should start to feel better in a few minutes. You may feel tired afterward so do anything too strenuous. 

3. Positive statements. 

When you are feeling anxious and panicky it can be helpful to use positive statements which can be used to remind you that panic is not dangerous and isn't harmful. The type of positive statements are:

* Panic is simply high levels of anxiety.

*  By remembering these symptoms are nothing more than anxiety, I can prevent further symptoms from occurring. 

My anxiety and panic will pass naturally given time, it doesn't last forever.

I can continue without needing to escape or avoid. 

I have never fainted, choked, or had a heart attack. 

Reminding yourself of these facts can help to prevent further panic cycles from happening. 

4. Drink water.

Dehydration can cause more than just thirst and dry lips. It can also set the heart racing and make you feel light-headed and dizzy, all sensations that are common during panic attacks. Be sure to drink plenty of water throughout the day to ward off any 'thirsty' mood swings. 

5. Distractions.

Having distractions techniques can help you focus on something else when you're in a panicked, anxious, or distressed state. Although it may seem like a difficult thing to do, it can become a useful and healthy way of coping with the situation. Here are some ideas that you could try out, or ask your close friends and relatives to do with the tour when you need support. 

* Counting things around you for example how many blue things are in your room. 

* Doodling or colouring. 

* Counting backwards from 10, then from 25, and then 50. 

* Focussing on your breathing, but breathing in for forum, holding your breath for four, and then breathing out for four

* Image a place where you feel safe, and then imagine the sounds you can hear in that place. 

Have you ever experienced panic attacks? What has worked for you to help reduce anxiety during those difficult times? Love to hear your thoughts in the comment section down below. 

Cheers for reading X

Friday, 4 March 2022

5 ways to unplug from technology

 Hey readers,

Today is a national day of unplugging. So first of if you haven't heard the term unplug you may wonder what that mean. Well essential it means just not using technology (mainly your phone or computer) to have some time away from the screen to recharge your batteries and do things that are not needing to use your devices such as running a bath, playing a board game, reading a book or simply having a chat with a loved one. 

It is found that if we spend a lot of time on social media it can make us feel negative with feelings of missing out, not being good enough, and so on and so forth.

5 ways to unplug from technology

 
That is why coming away from the screen gives us a break and time to just stop and think about what is happening around us physically rather than in the world of the internet.

So here are my 5 tips on how to unplug from technology. 

1. Alternative activities. 

I often pull out my phone when I don't know what to do with myself. One of the best ways to unplug is to simply find better things to do. Whether it's spending time with friends, reading, or a hobby, engaging with the world around you is an easy way to stay away from technology.

2. Put down your phone at mealtimes. 

When I eat with certain friends and family members, we put our phones in the middle of the table. Anyone who simply has to check their phone gets lighthearted public shaming.

3. Read a book. 

 Too much screen time is wreaking havoc on our eyes, posture, and brains. Taking breaks from the screen to read a book is a nice way to still get information and enjoyment, but without the physical strain induced by an electronic device. If you like to read in bed, prop a pillow behind your head so you are not looking down at the book, this ensures your neck is in a neutral position.

4. Airplane mode. 

 When you need a mental break throughout the day, take advantage of your phone’s “airplane mode.” Uninterrupted time is critical not only to ensure you complete tasks but also to unleash your creativity. Your brain needs time to think, ponder and plan. And you need some peace!

5. Notifications. 

 To avoid information overload and apps piquing your interest each time your screen lights up or your phone beeps or buzzes, turn off notifications on all apps that don’t require immediate action. 

To start, some apps that are easy to turn off are news apps, store apps, social media, and notifications of random apps that require no attention (for instance camera apps). This will lighten up your phone and make you less distracted.

5 benefits of unplugging.

This will instantly enable you to become more present in your life and that, in turn, will do the following;

* Strengthen interpersonal communication and your relationships.

* Boost creativity and focus.

* De-stress and calm anxiety or fear.

* Improve gratitude.

* Create inner peace and joy.

Try to incorporate these tips into your daily routine and life will suddenly become more engaging and less stressful!

What do you think of my tips on how to unplug from technology? Are there any tips I have missed that have worked well for you? Love to hear your thoughts in the comment section down below. 

Cheers for reading X

loopyloulaura

Friday, 25 February 2022

The day in the life of a depressive.

Hey readers,

Today I woke up elevated with thoughts of all sorts of possibilities and within ten minutes everything got shot down again. You see depression for me anyway is not where you sit in the corner and cry 24/7 - though there have been times when I have done that. But I feel depression is not simply the black cloud that hangs above but it is all sorts of emotions that I experience during the day.

The day in the life of a depressive.

This may seem an odd thing to say but there are glimpses of happiness that can last 30 seconds to five minutes and I have even been known to laugh. You would think nothing was wrong with me, but you will be fooled.

Then my brain reminds me of how shit my life is and how I mess up everything, and the majority of the time it can be rooted in my autism. I don't care what people's views are living with autism is no walk in the park and it is hard to deal with. Sometimes, I just want to have a break from myself and then just stop the work. It is exhausting and emotionally draining, which affects my mood deeply.

The next feeling could be agitation and just the general hopelessness of being stuck in a situation that I have no control over.

Anger comes along when I have to listen to the next person who tells me that it is mind over matter and that I can achieve anything if I put my mind to it. Don't let the autism get the way they chant, but basically, everyone can fuck I want to be dead. For that one second sometimes you think the world would be better if I simply didn't exist than having to deal with the nonsense that circulates around my head.

But then there are moments that are beautiful that are full of wonder and amazement that I can almost think I have achieved something good that day.

Until you start crying randomly at some music that brings it all back and all the negativity is refaced.

You see depression isn't just one set of emotions, I have only named a few in this post but I want people to be aware that this mental illness is not just a dichotomy and that it is much more complicated than what the media portray.

Cheers for reading X

loopyloulaura

Monday, 27 December 2021

How to deal with post Christmas blues.

Hey readers,

Well, it is officially the end of Christmas and the holiday season but what now? It can be a hard period where you deflated and in a post-slum. These feelings can be hard to shift so let me give you some tips on how to overcome the holiday blues. 

How to deal with post Christmas blues.

Get outdoors.

It can be easy to sit at home feeling meh, ok you don't have the money, you might have put on a few pounds and just a general feeling of flatness. One way to help lift your mood is to shake off the cobwebs and go out for a walk and breath in the fresh air. Walking in the open can be really beneficial and trust me you feel so much better after choosing to do it.  

Plan. 

With all the fun and games of Christmas end sometimes you need to have a plan on how to move forward and do something constructive like choosing a book of your reading list or sorting out your wardrobe. Anything, that can distract you and do something that can benefit you and make you feel good at doing something that day.  

Have something to look forward to. 

Just because Christmas has ended doesn't mean you can't plan something to look forward to, whether it is going for a coffee somewhere or checking out the local art gallery, you can still get excited about doing something worthy after Christmas.  

Expect some letdown.

They say preparation is key and one way is to expect some letdown after Christmas. Doing this can cause let emotional response to the end of the event meaning it might suck a shock mentally and easier to manage when Christmas has ended.  

Be kind to yourself. 

Sometimes we can be our own worst enemy, it is important to understand that sometimes life can be tough and be gentle with yourself. It takes a little time to adjust from the comedown of Christmas and get back to reality and normality kicks back in. 

Make healthy choices. 

With planning and preparation instead of just eating all the crap food focus on eating healthy as this will have benefits of feeling better in your mood especially in reducing the feelings of sluggishness. Not only that but it will also give you more energy to cope with emotions and get more productive with your day. 

Write about it.

They do say that sometimes the best way of dealing with emotions is to write the feelings down, it can help clear your head and many come with some ways to help overcome the negative feelings of post-Christmas blues. 

Reflection. 

Looking back over the Christmas period and focusing on the positives and the fun times can help you feel better. Knowing that you have created happy memories and there will be many more Christmases in the future to experience the fun times of Christmas again can help with the pain of holidays ending. 

Write thank-you notes. 

Another way to bring on happiness after Christmas is to write out thank you notes to friends and relatives for the presents they have to send you. 

What ways help you overcome the holiday blues? Love to hear your thoughts in the comment section below. 

Cheers for reading X  

Monday, 28 June 2021

8 ways to improve your self esteem

Hey readers,

self-esteem can really impact your everyday life and the way you feel about tousled. self-esteem is about the way you feel about yourself and the way you talk to yourself. 

Sometimes, it can be asked due to bad experiences and not having enough confidence to have the belief in yourself. On the other hand, if you have positive self-esteem it can help you grow as a person and boost you to take steps to do the things you want to do. 

8 ways to improve your self esteem

1. Be nice to yourself.

I know this concept of being nice to yourself can be hard but if you imagine speaking to another person I bet you wouldn't speak to them the way you speak to yourself. It is important to see that you have worth and get in the habit of seeing the positive in yourself. A way to get into this habit of being nice to yourself is by writing a list of positive things that have happened to you.

2. Celebrate the small stuff.

Sometimes it is the small stuff that is important and that should be celebrated. this habit gives you a boast and acknowledges your own self-worth. 

3. Reconise the positives.

It can be hard when you are so used to focusing on the negatives that you forget that there are always positives. Even if it is just one a day it is helpful to start thinking different. Try writing something down each day that is positive that you have done and then by the end of the month look back and amaze yourself at the positives that have happened.  

4. Lower expectations.

It is ok to lower your expectations especially if they are so high you aim for perfection. Let's face perfection is so unrealistic. Be kind to yourself it is ok to do well without being perfect. 

5. Do something kind for someone.

Doing something kind for someone can boost your self-esteem because the person is thankful for the help that you have offered. It is always nice to do something for someone else who can bring joy without wanting anything back. 

6. Change the scenery. 

Sometimes it is good to get away from your regular environment because it is something exciting and can lift your mood. This can help with feeling much more positive and the way you feel especially with yourself. 

7. Mistakes. 

Remember that mistakes happen to everyone and it is ok to make mistakes. Making mistakes doesn't mean you are a failure, life is always a bumpy ride and you have to take what you can from it and learn. 

8. Baby steps.

Sometimes we expect a lot from ourselves that we can get so hung up and potentially just give up altogether. That is why it is so important to appreciate the baby steps as they are key to help you grow and feel better about yourself. I always like to remember that slow and steady wins the race. As long as you are going in the right direction then should be all that is focused on. 

What has helped you to improve your self-esteem? Love to hear your thoughts in the comment section. 

Cheers for reading X

Monday, 19 April 2021

Why it's good to cry

Hey readers,

I really struggle with my emotions at the best of times but there is one thing that I always find helpful when dealing with my emotions and that is to cry.

Before, I used to hate crying, as I felt so weak and a useless lump. However, my mindset has shifted as I got older and I came to the firm conclusion that I do enjoy a good old cry. 

Why it's good to cry

It might not come to any solutions on how to deal with the problem but the feeling of when you cry feels like a cleaning of my motions, which I think is good for me mentally.

A lot of the time when I cry it occurs when I have had a build-up of all the frustration and believe me and I get frustrated A LOT

I am autistic and struggle with seeing the world in a non-autistic way,  therefore I feel at times really angry and sad. 

That is why it is also important for me to find an outlet to get the feelings out in the open so they don't get so overwhelming and interfere with my life too much.

Therefore, I appreciate it when I cry, it is my body and mind telling me to let go, just let it all out and to me, it feels like all the tension floating away. 

The after-the feeling of crying is what I enjoy the most, that transition where I can think clearer. I might not have any power to sort out a problem, nevertheless, it helps make me think a bit more logically.

I see crying as a healthy way to manage my emotional response to a problem. we all cry whether we admit to it or not. 

We should celebrate crying more and view crying as a natural reaction to situations when we feel sad.

Research has highlighted that crying actually has a chemical response in the fact that we reduce our manganese levels.

 It has been found that when we cry the mineral manganese affects our mood and it is 30 times greater concentration in tears than in the blood serum.

Crying gives us more control as we are actually physically doing something to help ease the pain, acknowledging the feelings and in a sense has been a way to helps humans survive in life.

What are your views on crying? Love it or hate it? Look forward to hearing your thoughts in the comment section down below. 

Cheers for reading X

Keep Calm and Carry On Linking Sunday