Control worrying

Whenever someone thinks of anxiety, the first thing that usually comes to the mind is 'worry'. Yes, it is true that most of us anxiety sufferers worry, but not all in the way you'd expect. There are so many types of anxiety disorders that people's worries can come in all shapes and forms, whether that's through health anxiety or panic disorder and there may be certain triggers. But, even if this is the case; everyday we are prone to worry and many people have asked me how best to stop worrying, so I have compiled a few tips that may help you:

1. Write down your worries - writing you problems down not only relieves the stress, but if you organise them too, you can start a plan of action to combat your troubles.

2. One day at a time - often when you look at the big picture, you will start to become overwhelmed; I know the feeling! Thus, by taking one day at at time; organising that day and only focusing on what you are capable of doing in that day, you will be in control.

3. Talking - often when you talk to someone else about a problem, they may have a few wise words which may help you see things in a different light. I understand that not everyone has somebody to talk to, but there are charities if you feel you can talk to no one else.

4. Yoga - This may not be for you, but I often find that when you do yoga, you can have some piece of mind for a few minutes. Alongside this, you will be able to relax.

5. Understand - the most important, but perhaps hardest thing to grasp is that worrying doesn't change a thing. A very famous speech titled 'Wear Sunscreen' noted "worrying is as useful as trying to solve an algebra equation by chewing bubblegum". In other words, it doesn't change a thing. There are absolutely no benefits from worry. Thus, it might be better to go with the flow.

Best Wishes,

Sleep!

As an anxiety sufferer, you'll know that sometimes sleep can hard to come by. Whether it be due to medication or genuine stress and worry, there can be many times when you can't get to sleep or have disturbed sleep. There is much to trawl through on the internet about how to get back to sleep or get to sleep, so I thought I'd compile a few tips which I've heard are beneficial or help me. 

1. Yoga - yoga is great for nerves, but also for trying to get to sleep and more importantly; back to sleep! There are many apps and videos in which you can follow yoga routines. 

2. No caffeine - it seems quite an obvious one, but is often avoided. This means no tea, sugar and possibly even cheese before you sleep. It can reduce anxiety in general too, if you have less of this in your diet.

3. Write it down - an old trick from the book. Writing down your worries can help a lot. For me I don't just like to write, but I like to organise, whether that's before I go to bed or whether I wake up in the middle of the night, stressed. Sometimes, if I really can't sleep I'll try and complete some of things on my to do list.

4. A hot drink - a hot drink always helps - of course it helps if it's not caffeinated!

5. Music - if you go onto YouTube, you'll find many songs and playlists with music to help you sleep. I've found this really beneficial.

6. Get up - if you find yourself tossing and turning for over twenty minutes, then try to get up and move. It only has to be for a minute or so. For some reason it works quite well.

7. Bath - people always say a hot bath helps de-stress and helps you to sleep too. See what you think!

8. Screen time - supposedly not using your phone/tablet for an hour before you go to bed can help you to sleep better. Give it a go.

9. Regular sleeping pattern - if you are constantly going to bed at different times throughout the week, try getting up and going to bed at certain times. Your body will soon get used to it within a few weeks and hopefully without the need of an alarm.

10. Counting - this may have been something you were taught as a child to help you sleep; but counting can often help you to drift of into a deep sleep.

How do I talk to someone?

If you're a regular reader of my blog, you'll know that I encourage talking about mental health as the best route to recovery. However, I know this is easier said than done and I know that talking about your problems with mental health can be very difficult. Therefore, I've compiled a list of a few things that may help you:

1. Letter - Often we have the words to say, but we just can't bring ourselves to say them aloud. By writing a letter, it may be easier for you to tell someone about the issues you are facing and give the other person time to reply.

2. Trust - It's always easier to talk to someone who you know really well and trust. You know that these people will support you with whatever you will tell them. "A problem shared, is a problem halved" Therefore, you'll not only find it easier to talk to them, but it may give you the courage to talk to other people who you are close to in your life.

3. Research - Unfortunately, mental health isn't as understood as we'd all like it to be. However, there are ways you can help. It will become easier for the other person to understand if you have some information to help you explain the condition. You can find this information from the doctors, charities, the internet and of course your own experience!

4. You're the same - Keep in mind that you're still the same as you were before you had told this person about your mental health. You haven't changed, you just have to battle something extra in your everyday life. Perhaps explaining this to the person, may help them to understand and support you; you're still the person they've always known.

5. Walk and talk - Try to find the best way for you to tell the person. Perhaps it's easier to go on a walk and have a catch up with a friend, or it's easier to have a cup of tea and tell them face to face, perhaps telling them online; whatever is best for you. It's important that you try to find a way in which you feel comfortable and at a time when you feel ready.

Generally speaking, people saw the changes mental illness were having on me and thus it was hard to hide. On the other hand, for those I managed to keep it quiet from, I managed to have a general catch up with them in person, rather than online or by sitting them down. I found it easier to tell them straight away, as excuses only made it harder for me tell them what was really going on.

I hope these tips have helped. Everyone is different, so the method you have used may not be on this list. If you have used a different method, then please let me know in the comments below. Take your time.

Perhaps this video may help you:

Best Wishes,

Mental health in academia

For many of you, your exams are fastly approaching; including mine. For others of you, you may be about to face a challenge in your life. Which ever it is, this will be a very important time where your mental health needs to be considered.

Recently I read a very important article on academia and mental health specifically focusing on those who are studying for PHD's; you can read this article here. Although it's not surprising to me that mental health seems to be affected around exam time, the article still managed to shock me. There were students who had eating disorders, suicidal thoughts and who were battling depression due to their academics. I know from experience that it's not unusual for a student to put their exams above their mental health, but it is an issue we all need to consider and is sadly often avoided. 

When seeing the sacrifices students face written down, it brings the issue to the forefront. The article notes how some students quit their PHD without finishing, or feel so much pressure that the only way to escape is to commit suicide, and unfortunately some do as a result. This too can be applied to all areas of education. I am currently studying for my A-levels and it's true to say that many of my peers and myself included are beginning to feel the stress. Often, you can get so overwhelmed with your exams and feel so trapped because of the pressure.

Mental health in academia is very rarely addressed in open discussion and this can apply to work too. Let's just remember that one in four of us will experience a mental health condition in any one year; it's common! In my experience throughout education, my school and teachers have been amazing in helping me with any troubles I may face and I cannot thank them enough. However, I know some people aren't as fortunate.

Let me reassure you, there are so many people out there who are willing to support you and there are so many people that have felt the way that you do about your exams and the challenges they are facing and have survived. 'Survived' seems a word that exaggerates the situation, but unfortunately it doesn't. To get through being suicidal or having suicidal thoughts and to come out of the other side is something that you have battled through.

Because these feelings cannot be seen and because mental illness is hidden, too often we find ourselves oblivious. But, you'd be so surprised at how many people need a helping hand and are feeling the pressure just like you are. Asking someone how they're doing now and then is a step in the right direction for better mental health.

One final point is based upon this quote written in the article:

"It is not OK for PhD students to become so affected by their studies that they kill themselves.

It is not OK for PhD students to maintain the culture of working yourself to the point of illness.

It is not OK for academics to wash their hands of the situation."

I will tell you exactly the same. Whether it be your GCSE's, A-levels, Degree or any other challenge, it is not okay for someone to suffer so much that they feel they can no longer cope. Unfortunately this is too often the case and closer to home than we think. 

I want to reassure you that this will come and pass. I know that in the future many say that these problems won't seem as big as they once were, but for you at this time in your life it is the main issue your life surrounds. I remember my GCSE's and felt overwhelming pressure. But the important thing is, that I and many of my peers managed to get through it. Please, it is really important to find someone to talk to if you are feeling stressed, regardless of exams. Whether that be your teachers, your family, friends or a charity. People are willing to help you and talking was the best thing I ever did.

I wish all the best with what challenges you are facing at the moment. As mentioned in my assembly this morning "whether you think you can or you can't, you're right." - you can do it! You can only do your best and I wish you good luck. Remember, talk to someone if you're feeling stressed and most importantly, look after your mental health. 

I'll leave you with this video:

I hope this has helped some of you and by sharing this post, you will be helping others and raising awareness of mental health in academia. 

Best Wishes,

Health Anxiety

According to Anxiety UK, health anxiety is defined as follows:
'Those affected by health anxiety have an obsessional preoccupation with the idea or the thought that they are currently (or will be) experiencing a physical illness.'

This means that for many people, they will regularly have the fear that they may have cancer, aids or a brain tumour amongst many other illnesses. There is also the tendency that if someone else has an illness, the person may feel they have the same. But, people may also be obsessive over being ill or becoming ill with a particular illness, like a stomach bug. From having one symptom such as a headache, many will jump to the conclusion that it's something a lot more serious such as a brain tumour, and in turn this will affect their everyday lives. Anything from a rash, a bite, a cold and muscle pain can all be taken to severity. You will often find many people with health anxiety taking regular trips to the doctors to make sure they don't have anything wrong with them, otherwise known as a safety behaviour. A personal example was the time when I was getting really bad stomach aches, and was sure that there was something wrong and so I went to the doctors. After a few tests, I found out that is was just my anxiety creating the physical symptoms.

For me, it's not so much about being obsessed with getting a disease, cancer or a heart attack; although I am prone to jumping to conclusions. It's mainly the obsessive and controlling fear of being physically ill in front of people. For me, this is mainly being sick or having stomach bug, but it could even be something like a nosebleed. I question and analyse how I'm feeling pretty much from the moment I wake to the moment I sleep and this can be hell; as not only do you feel ill, but you are in a high state of anxiety. 

Many people would say now; "don't focus on it" and "stop focusing on yourself". But if you felt ill, you wouldn't ignore it. So for someone who feels ill pretty much all of the time due to anxiety and has fears of illness, it would hard to justify your statement. Just like if someone has a fear of dogs, and they are constantly worrying that a dog might be near them, you can't just ignore it. You're scared.

It can become a downward spiral. For example, every day when I have school, I will wake up feeling ill, which is typical of the flight or fight system. However, feeling this way will make me think I am actually ill and have a bug. Therefore I will find it very difficult to leave the house. Because I feel I cannot escape, it becomes a big issue. Of course, this heightened anxiety will increase the symptoms.

I've had this fear for as long as I can remember, but it got really severe back in 2012, when my anxiety began to creep in. You can read more about it here. I've had to cope with it for a very long time and I'm not going to deny it; it's very debilitating. For example, struggling with public transport in the fear that I cannot escape incase I am ill. Not going to school, incase I am really ill. Not doing driving lessons, incase I cannot leave. Basically, it hinders anything and everything from going for a walk to giving a presentation. I know for some of you reading this it sounds absolutely ridiculous, but think about your worst fear and how debilitating that is. The mind is extremely powerful and my phobia works in just the same way as yours. 

Recently, it's taken a new turn. I am avoiding certain foods in the fear that it will make me ill. For example, I won't eat some meat, I will be obsessive with dates and dairy amongst other things to ensure that I don't get ill. Even though I know bugs are all around me, I try to prevent illness in any way I can. Obviously, not eating certain foods and eating less food is in no way good for my health and I am slowly trying to overcome this area of anxiety.

I hope this has been helpful to you in some way. I know many people will say "stop worrying" and "there is nothing wrong with you", but it's hard to when it's a fear. Don't forget, talking is the most important bit of advice I can give you. Don't bottle your feelings up and certainly seek professional help if you feel you need it. 

Best Wishes,

Diary of Anxiety

This isn't usually the type of post that I would write, but I'm hoping it will still be beneficial. There are so many people out there that don't understand anxiety and it's true to say, it will never be completely understood unless you have experienced it yourself. I hope that for the sufferers of the condition you will be able to relate to this somehow and for others, I'm hoping you understand how hard it can be for some people.

A diary of anxiety

Different aspects of your life will be affected depending on what type of anxiety you have and how severe it is. For those who suffer with severe anxiety, life can be a living hell and it is with you 24/7. 

Sometimes it will be present in your sleep. Your body will be preparing for the day ahead with the flight or fight response. This means one of two things; either interrupted sleep, or feeling tired when waking up. From the moment you wake, anxiety takes action with adrenaline rushing through your veins. You wake up everyday feeling ill because your body has heightened anxiety due to the daily tasks you have to complete, such as going to school or catching public transport. 

You've put up with this anxiety for a long time now and it's tiring. You feel ill when you wake, so you don't feel like doing much. You don't feel like putting makeup on or putting more effort into the way you dress. You can only eat little, because your anxiety is just too bad and you're always exhausted. You just want to stay in a safe place, where you can be calm for a while. For many people; this is home. 

Your anxiety is so crippling and disabling that it stops you from doing anything that you love. You get heightened anxiety any time you try to attempt to do something, which often ends in a panic attack or avoidance. As a result, you end up staying at home; again. Everything in your life is constant battle with your brain. You struggle and often avoid school, public transport, driving lessons, getting a job, joining a club and speaking in front of class. 
You try with every inch of your body and all of your might, to complete a simple task as to catch a bus, but it often results in hours of emotional and physical pain and angst about the thought. 

You're always told not to compare yourself to others but sometimes you can't help but notice the people around you. When you see other people your age with jobs, going to school without a second thought and driving, you can't help but feel a little bit hopeless.

It's all well and good saying that you are in control of your destiny, but when it seems you have a great brick wall in front of your every step, your legs are heavy and you feel like you're wading through thick mud, it's extremely hard to believe. But then you wake up one morning feeling okay and this is a very rare occasion but you're feeling good. You manage to overcome some of your fears and at the end of the day you feel ecstatic. You know that this is a taste of what life should be and could be like. You feel as if you've crawled out of this deep dark hole and seen the light. You know recovery isn't going to be easy, but it's the good days you've got to hold on to. You know that even if the crippling anxiety comes back the next day, you've experienced some sort relief.

Recovery

Recovery: 'return to normal state: the return of something to a normal or improved state after a setback or loss.'

Recovery begins from the day you feel you are suffering. The day you take action and control of your situation is the day you go on the road to recovery.

A first thing to note about recovery is that it takes time. Recovery can take weeks, months or even years. For me, it's taken over a year so far and I'm still going strong! Don't rush your recovery as your body knows what's right for you.
One day you may wake up and feel like you have the ability to tackle the thing you've always been scared of. It will happen. Other tasks may take a while to accomplish. 

Overcoming anxiety is also based upon repetition. With anxiety, your body may feel there is a danger whenever you try certain tasks such as going to school or catching a bus. Tackling the thing you fear, can take a while, but don't fret as It does get better -  just think of my recovery process! At first I couldn't leave the house and now I am slowly getting back into school - which is my biggest anxiety trigger. I've got a while to go yet, but you must take it slowly.

I wish I could tell you recovery is easy, but there will be bumps in the road. I wish the same as you, that I could do what I wanted when I wanted, but my anxiety tends to get in the way. Many people use the term good days and bad days and this is completely normal. For me, today is a bad day. But, I am not deterred. I know that not everyday will be good, but you must think of everything you have achieved so far.

A positive thing about recovery is knowing that you're becoming a stronger and better person. The things you tackle which seems big to you, such as catching a bus can make you feel amazing after you've accomplished it. You get such a buzz from doing something you fear.

I wish you all the best and remember you've got this. People have been through this before and managed to get back to full health. You're not alone.

My Anxiety story

I have always been a shy person throughout the whole of my life. I've hated joining clubs and standing on stage. My teachers tried their best in trying to improve my confidence, but it was little to no help. I also believe my mental health issues began to shows signs from the age of 8 years old when I had to make sure certain things were done before I went to bed and before I got to school. 

Because I've been a shy person throughout my life, it was hard to notice a change in myself with regards to my anxiety. However, my anxiety story began at the beginning of my exams in 2012, which would have been around March. I first noticed that something was odd when I began to feel really ill every day. At first I assumed it was a virus, but soon it wouldn't go away and I constantly felt I needed to leave the classroom whilst in school. It was horrible with constant sickness, stomach aches and lack of sleep. I assumed it was exam stress, but little did I know it would continue. 

I managed to go through all of my exams and my sickness began to wear off by the time the summer holidays came around. It was the best summer I have ever had. I went to the Olympics and spent long summer days with my friends, but I still had worries in the back of my mind. One of the main worries from the Summer was sickness. In any big event or enclosed space, such as a hall or stadium I felt I needed to get out and felt really ill. I began to take paracetamol on a regular basis to try and stop the sickness, even though it had no effect - it was like a safety blanket as I begun to develop this fear of being ill in front of people.

I believe my first panic attack was on results day in 2012. I was so nervous, I couldn't breathe and was crying. I just assumed that this was nerves that got out of control. But my panic attacks continued and I remember having several over the last few months of the year when catching public transport, going to school, driving lessons, applying for jobs and going on school trips.

I joined the sixth form in September of 2012 and on the first day I felt really, really ill when I thought I was going to be sick everywhere. I was exhausted but yet again I presumed it was just nerves from starting a new year. It continued quite severely for a week or so, until it began to pass off. 

Due to my increasing anxiety and severe depression that came with it, I began to see a hypnotherapist in the last few months of 2012 and into 2013, who helped me greatly. Due to the length of the NHS waiting list, I had to use this as a treatment due to my criticality of my mental illness. If I didn't get help then, I'm not sure I would've made it to today.  

I was really enjoying sixth form, until I got to January 2013. In January I had a breakdown. I got into school one day and completely panicked. I explained to my friend that I had to go and I couldn't stay. From that day in January I couldn't leave the house. I couldn't go to school, so I had to have work sent home. I couldn't answer the phone to my teachers either. I had to cancel my driving lessons and any meetings with friends. It was hell on earth. Everything that I loved was being taken away. 

At that time, people thought I was really ill. I had been to the doctors a few times complaining of great stomach pain and generally feeling horrible. I had my bloods done and it turned out that there wasn't anything wrong with me; it was just in my head. In a weird way I was hoping for something to be wrong with me just so my problems could be solved. 

As time moved on, I slowly managed to leave my house. I remember the first time I walked to the shop at the end of the road and remembering what an amazing feeling it was. It was only a quick trip, but I left my house and paid for something. As time continued I managed to catch public transport, including going on the train to London with my Dad. I had to find some strength to fight the feeling that something terrible was going to happen to me. School was still a great problem and I went very little. Everyday was a physical and mental pain. My mum would take me to the school gate and I would have panic attacks every day and be crying with sadness and exhaustion. Sometimes I could go to school, but other times I would just sit outside the gate. It would be true to say that most of my A-Levels studies were spent outside of school rather than inside. Nevertheless, hard work and self teaching allowed me to get to university, although it was all a guessing game at the time as to whether I would even make it. 

It got to around March and I began to go back to driving lessons but getting to school was still a great problem. I struggled to step inside the building without feeling really ill and exhausted. Many people hate school and find it boring, but if I could've just gone to school with ease it would've been such an achievement.

Around the end of 2013 I began to have counselling and CBT on the NHS, which helped me immensely. I believe I had to be transferred to three different counselors and took some tests to find out that my most severe anxiety is health, followed by social anxiety and panic attacks. As some of you may have read, I left therapy in May 2014, which was an amazing feeling.

In February 2014 when my anxiety, depression and suicidal thoughts were at their worst, I began to take a medication called Citalopram thanks to my Mum and I now never look back. After waiting a few weeks for the medication to work, I woke up one to day to feel a change that I can only describe to be a miracle.

Since that time I have now had two part time jobs, graduated from university with first class honours and am now doing my dream job in the emergency services. I am still on medication and continuing to battle my anxiety. Panic attacks are few and far between and I'm currently seeing a counsellor, which does help. I still experience bouts of depression and anxiety, but I'd go as far to say that I am almost recovered. Looking back now, I was once in hell - a place where I had no capabilities to enjoy any aspect of my life, and now I have moved out and am living independently - a day I never thought I would ever see. 

I hope this brief overview of my anxiety story so far, has helped you to come to terms with your own. 

What help is available? Extra Support

Here are just a few extra tips to help you if you feel you are suffering with a mental illness, such as anxiety.

1. Friends and Family
It's always great to have someone to talk to if you feel you are suffering from a mental illness. One of the best ways you can handle the situation is to talk and The Time to Change campaign gives tips on how to start a conversation about mental illness. 

I'm sure you will be surprised by the response of your family and friends - in a positive way, just like I was. I know it can be extremely hard to talk about it, however I would really advise you to start the conversation which will change your life and get you onto the road to recovery. Many people are reluctant to speak about their issues which can be problematic. I don't know your family or situation - you may not feel close to them, or don't feel you can trust them. I'd still advise to find just one person in your life, whether that be your Mum, Dad, Sister, Brother, Grandparent, Auntie, Uncle, Cousin, Friend or even someone working for a charity.

2. YouTube
The internet is such a widespread recourse and we tend to use it in everyday life. While I was suffering from my mental breakdown and anxiety a few months ago and even now, YouTube has been a great support. At the time I was going through therapy and I thought I was the only one to ever suffer from anxiety, however I went on YouTube and just happened to find others who are just like myself.


Please, please talk to someone about your mental illness. I cannot stress it enough. After you've spoken to someone about it; whether that be a friend, family member or charity worker you have already started on your way to recovery. Then you can go to the GP who will be able to put you into the right direction to help you on your way.

"It seems impossible until it's done"

What help is available? Health Services

If you feel like you are suffering with a mental illness your first port of call should be your Doctor/GP. They should be able to put you into the right direction, whether that be counselling, medication or another department.

1. Your GP/Doctor
Your GP covers a wide range of topics when regarding mental illness, so I will try to make it simple. If you are having problems in regards to your mental health, whether that be depression/anxiety or any other mental illness, you can go to your GP. Don't be hesitant to discuss it with your GP, I did and it really was my first step on the way to recovery. I know it can be scary, especially if you get extremely anxious or embarrassed, but just think of the improvements you will make. You may find that the first doctor you see doesn't understand and it's important not to stop there. See as many different doctors as you need to get help.

2. Counselling/Therapy:
Out of everything I will ever mention on this blog, counselling is the most important step. This list below mentions some of the counselling services I know of and/or have gone through:

A) Private Sector - This can be somewhat costly and can take a long time to search for a private counsellor or hypnotherapist. However if you are in desperate need, then this is what you should go for. I was put on a waiting list for an NHS mental health service, which I was on for 7 months. Because I was in such desperate need, I had to go private. I saw a hypnotherapist where it was half talking about my feelings and how I was doing with certain aspects of my anxiety and the other half was relaxing and what is known as 'hypnotherapy'. This is where your hypnotherapist will read specific things to try and make your brain relax/clear/feel a different way about a situation. It's really not as bad as you think. 

B) NHS Mental Health services - Through my own experience, this is by far a much more meaty type of counselling and really worked for me. I think each area of the UK will offer different kinds of services, so you will have to do some research to find out. In my first session I was assessed with anxiety and depression charters and my therapist decided based on my condition which method was right for me.

C) CAMHS - This is only available in certain areas of the UK, but it's known to be a great and helpful service for people suffering with emotional and behavioural issues. This is a service which again can help you, but I do not have any experience with.

There are many other services out there, but your GP will be the most informative with this topic.

3. Medication
Medication is another option in helping with your health. Doctors seem to try therapy and other methods first before medication. However if you feel you are in desperate need of it because therapy isn't helping or you feel you need it in conjunction, then you should go to your doctors to discuss your situation. There is a range of medication out there to deal with anxiety/depression and not all of them will work for you. You may need to try a few before it really works. Your Doctor/GP is the best person to talk to and will advise you about what to do.

Recovery is also based upon you. Recovery is extremely hard and there is no denying it. Counselling/therapy and other methods takes will power and can be very hard when you are in a situation like this, however time will pass and you will get there.

Good luck and best wishes,

What help is available? Charities

There are many charities and organisations out there which offer advice and support in regards to mental health and other related issues and problems. Below I have listed my favourite charities that I have looked at and used.

1. Time to Change - I mentioned this in a previous post. I'd argue that this is the best page around at the moment. Time to change is a campaign that tries to reduce the stigma of mental illness. You can write a pledge, volunteer in real life or online and in turn read people's stories and get help. Click here for the website.

2. Childline - For all of you who are under 18, Childline is also a great refuge. You may think childline is just a support for children who are suffering certain problems, but as a matter of fact childline is there to offer support on just about anything. Not only is there information, but you can chat to a professional which is fully confidential either online or on the phone. Click here for the website.

3. Rethink - Rethink is another mental health charity, which is more about informing you about your condition, people's stories and what you can do to get onto the path of recovery. They also offer crisis links to which you can phone or email if you feel there is an imminent risk. Click here for the website.

4. Anxiety UK - Anxiety UK is extremely helpful, not only because this is probably the condition you are suffering with, but it also offers detailed information and support. Not only can you learn about the condition, campaign and read each others stories, but you can contact them through phone, email and chat. They also offer therapy services. Personally, I'd find this most useful for information and advice. Click here for the website.

5. Mind - Mind is campaigning for better mental health. Like many other mental health sites it offers a crisis helpline and an info-line. There is lots of information about how you're feeling and how you can take part to improve other people's mental health. Click here for the website.

I hope this information has helped you in some way. Remember to share it to others if you think they could make the use of information!

Do people really understand?

As mentioned in previous posts, some people may not understand and this is why there is stigma, discrimination and bullying.

The problem is you will only know what it feels like if you experience it. However there are some great people out there such as your therapists, friends and family who will all try their best to understand and support you. You could have all of the information in the world on the topic, but still not fully understand it.

The best thing you can do to help a person understand is to try and explain it to them simply. You could use the flight or fight system as a short example. Of course, they may still find this weird...after all, panicking about getting into a car may seem strange to another person. The way my mum explained it to my teachers is likening it to a phobia. When I had severe problems with getting into school, my mum explained that it's like having a phobia of spiders. You're scared of them, but you don't know why.

The many people who support you and love you will try their best to understand and even if they don't, they will still continue to support you. As you've read in the last post, there are a few family members and friends that don't understand and have said that to me, but are still ever so kind. But there are people that won't understand and may be quite ignorant about it and that is their problem. Until they've experienced it themselves, they will never know. They may make sweeping statements or get angry - just ignore it and try to explain to them if they're willing. Not everybody is going to understand your situation, just like not every person understands every single maths problem.

Remember that you need support throughout your recovery, not people who don't care and this is where you have to be a little bit selfish. Keep going!

How will people react to me?

In the last post we covered the idea of stigma and you would be correct in saying that stigma is a reaction of mental illness. However, in this blog post I want to talk about how people react to your mental illness journey. I've split this into two: People being fed up and people who don't think before they speak.

The people who are supporting you, love you and want to be there every step of the way. Unfortunately, we are all humans and we cannot sustain such support for a long period of time. We all need time to ourselves. What I've found is that occasionally friends and family will become tired, have a shorter temper and want time alone. Just because they are a bit fed up, doesn't mean they love you any less or care for you any less. Some have even indirectly said that they can't take it anymore. They will support you 100% of the time and just because they may be finding it hard to see you suffering, doesn't mean they have stopped supporting. They are just charging their batteries to help you further! Don't give up on yourself. 

There have also been times when what has been said is possibly inconsiderate and insensitive.  When something inconsiderate is said, I just try to brush it off and argue that it's them who has the problem. For example, I'll speak about my problems, if it's topic of conversation. However when I told about my troubled thoughts, I got told that I wasn't the person to be expected to have these problem and everything carried on as normal. I put it down to a lack of understanding that leads to a lack of compassion.

You are not to blame for your situation and sometimes people will sometimes say things that they don't think about before hand.

Remember, your friends and family may have helped you through your hardest times, so don't forget to help them when they're feeling a bit fed up.

What are panic attacks?

Definition of a panic attack: 'A sudden feeling of acute and disabling anxiety.'

Panic attacks are part of the flight or fight system as I mentioned in a previous post titled 'What is Anxiety?'. Panic attacks arise due to the rush of adrenaline that you get due to the fight or flight system that we face in an fearful situation and we have this system due to our time as cavemen. When we were going to be attacked by a bear for example, we would have the choice to fight or run and this is what the adrenaline is for. It gives us an extra push to perform the actions we need to do to survive. However, for many anxiety sufferers this fight or flight system arises even when there is no danger at all. For example, you could be in a crowded place, or about to take part in a big event and you feel overwhelming anxiety. This situation you are in poses no threat, yet your body sends a rush of adrenaline. Many people may now be asking, 'well, what's the problem with that?' Often panic attack sufferers will end up not being able to breathe, feeling sick, light headed, crying, and eventually really tired due to the exhaustion. For many panic attack sufferers, their senses highten and for others they become quite confused. As with anxiety in general, each symptom depends on the person. Panic attacks drain all of your energy and can make sufferers feel quite ill. This sickness feeling comes from the digestive system slowing down due to the adrenaline. 

Panic attacks can last for a few minutes to many hours. They can also be on and off. 

Panic attacks tend to prevent some people from doing what they love as they are afraid that they will experience a panic attack whilst out and about and this again is very disabling for a person. The reason why people think this way is because the flight and fight system often repeats itself and forms a pattern in your reactions. For example, if you had a panic attack in a Mall, the next time you visit, it is highly likely that you will experience another one, even though there was no danger present at either time. 

As always, thanks for reading.