Step by step

Sometimes people come to me for advice for their anxiety and depression. What I tend to say seems to follow a similar formula and step by step process. To help more of you, I thought I would share this guide with you. Please remember that I am not a doctor, and this is based upon my own experience.

A lot of the time, people who ask me for advice have never had any help for their illness and so I suggest the following:

• Talk - talking is key. A lot of people don't like to talk about their mental illness because they feel ashamed or because they don't want to burden their family and friends. I strongly advise people to talk because bottling things up will cause more damage than good. The people who support you in your everyday life, love you very much and will want to support you through your illness. Please try not to see it as a burden. If you found out that a friend or family member was ill and they didn't tell you, you would've wanted to know and wanted to help them. I know it's scary, but please try to talk through your problems. I know if I didn't, I wouldn't be here today.

• See you doctor - If people have never sought any professional advice before, I suggest that they see their doctor to get on the road to recovery. Your doctor will have access to services and can refer you if need be. I know it's scary to talk to your doctor, but it's very important to do so. Remember that not all doctors are trained in mental health and the first doctor you see may not understand. Don't give up, see another doctor to see if they will be more understanding. 

• Counselling - usually doctors will advise counselling as a first step. Here in the UK there is a long waiting list on the NHS, nevertheless it is important to sign up because the services they offer are really beneficial. You can also find other counselling services in your area, online. Counselling can allow you to get to the root of your problems and hopefully get you on your way to recovery.

• Lifestyle changes - I know lots of people recommend lifestyle changes, which I don't completely agree with. I feel that something simple as a lifestyle change cannot help people with mental illness and counselling and medication may be the way forward. However, little changes such as diet, exercise and yoga for example can all help in their own ways.

• Medication - medication for me was a final step. I had followed all of the steps I have just written and I was still severely depressed and anxious. I couldn't keep living the way I was. Although I didn't want to take medication in the first place, I am extremely happy I did because it has changed my life for the better. Your doctor will be able to help you with this and if at first the medication doesn't work, you can always try another.

Don't be ashamed. Be proud,

Amy Xx

My Buddy Box

I was so excited when I got contacted to review Blurt Foundation's Buddy Box. For those of you who don't know, Blurt Foundation is an organisation that is helping people through their mental illnesses, namely depression. Not too long along ago, they set up a monthly box which they send to their subscribers filled with a range of different things to help you through that month and continue to help you battle your struggles. I like to think that it's a hug in a box. Although it won't solve your mental illness, it certainly does help to have things that can help you through it. I'm really happy that such a service exists because I forever see boxes for beauty, but I have never seen one dedicated to those who are affected by depression. I can't wait to try all of the items included and see how they help me along my way. 

This month's box included a notebook and pencil, some tea, some seaweed for the bath, some postcards and an origami set. I will certainly be using the notebook and pencil as I am always writing, as for the seaweed I find having baths as a great way to reduce anxiety and so I will try it next time round. Tea is also another calming method I use - I always find it it to be a cuddle in a cup. However, I've never tried this flavour so it will be all new to me. And finally, I used to do origami when I was younger, but I gave it up. I never seem to do many things that are creative these days so perhaps this is a sign to get back into something like this. It's also a great way to take a step back from the day and have some time not think about the world around you. 

I am really impressed with this box and I think it will help many people. If you're interested in becoming a subscriber or wish to get a box for someone you love, then click, here.

Thanks again,

Guest post: Khiron House

Now and then I have the occasional guest post here on my blog, and today's post is from Khiron house. I hope reading both this blog post and mine on tips to help with anxiety, will help with your recovery.

9 steps to deal with anxiety

Dealing with anxiety every day can feel like a losing battle, especially when you feel like you’re the only person dealing with it. In the UK it has been estimated one in six people will suffer anxiety or depression every year. It’s important to know that you’re not alone and there are many ways to help you deal with anxiety.

Here are nine steps you can introduce into your daily life to help reduce anxiety and chances of having a panic attack.

1) Be early

At any event, make an effort to get there early so you’re not rushing. Being afraid or nervous about being late to an appointment can make you feel really stressed. You can avoid this by making sure you set off early so you can erase any possibility of being late.

2) Follow a routine

You can sometimes feel stressed if your plans get thrown off course, whilst you can’t always control your daily schedule, you can try to follow a routine that can minimise any stressful situations from rising up. 

3) Start the day positive

I understand this one is not always easy. But, if you can start the day on a positive note, it can help pave the rest of your day. Before you even get out of bed, think about three positive things: these can be three things you’re thankful for or three things that make you smile (like that cute puppy video you watched the other day). This simple daily routine can relieve stress and naturally make you feel happy.

4) Get plenty of sleep

Getting enough sleep is important for many reasons. Along with benefiting your health, sleep can also benefit your attitude and dispel any negative feelings. When you’ve had a bad night’s sleep you can sometimes feel sensitive and easily stressed, but getting enough sleep can contribute toward having a positive outlook.

5) Exercise

Doing daily exercise has been proven to help with anxiety. Yoga is regularly recommended because it’s a soft and relaxing exercise. Yoga helps stretch your muscles, relieve stress and the controlled breathing summons a wonderful feeling of calmness and serenity.

6) Avoid caffeine

I understand you might enjoy your cup of coffee in the morning but caffeine can make you feel even more stressed. Studies have shown that caffeine can inhibit the way you cope with anxiety and can provoke panic attacks. Instead of caffeine, get plenty of sleep or try exercise as that helps reduce stress and releases endorphins.

7) Write it down

Get in a habit of writing your thoughts and feelings down. Writing is a recommended therapy when dealing with anxiety because you can write down your worries and it helps you process those moments. Keep a journal with you or wait until you get home in the evening to write down what you did that day.

8) Controlled breathing

Often you can calm your nerves with a simple breathing technique. Take a smooth, deep breath through your nose, feel your diaphragm stretch. Hold it for a moment. Then slowly release the air through your mouth. Repeat the technique. Focus on your breathing. Controlled breathing exercises relieves stress and helps calm anxiety. You can do the breathing technique standing or sitting, but personally I find it easier to stand.

9) Speak to a therapist

The process of talking to someone can be very beneficial when you’re dealing with anxiety. Speaking to friends and family is always recommended but if you find it hard to talk to them, try speaking to a therapist. Seeing a trained therapist on a regular occasion can be therapeutic and they can offer advice on how to treat your anxiety.

There are many ways to deal with anxiety, don’t let it take over your life.

If you would like me to write a guest post for your magazine/website etc, then please get in touch. Similarly, if you would like to write a blog post for my blog, do get in touch! You're welcome to email me.