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Mental health: Coping with anxiety

I’ve had anxiety and depression since I was 16 and here’s how I’ve learnt to cope with anxiety.

  • When I feel my heart racing I sing Frozen’s out loud.
  • When I’m particularly anxious about the outcome of a choice I’ve made I make myself repeat what I know to be certain to stop my mind escalating. Eg, I know the sun will rise tomorrow.
  • When I’m having a panic attack I like to pretend I’m blowing out candles on a cake. In through your nose for two, out of your mouth for four.
  • When I’m depressed I write a basic list of what needs to be done, from getting dressed to brushing my teeth. When I see ticks on my list I feel I proud of myself.
  • If I have multiple things that need doing at once I sort them into lists. Green dots = urgent, orange = Needs to be done, but not urgent and Red = Can wait, not urgent
  • When I’m having a pain flare up instead of feeling guilty, I tell my self that my body has a lot to deal with and needs one to recharge.
  • Another strategy I use when I’m panicking is called grounding. Basically it’s reminding yourself what’s around you. I like to think of five things I can see, smell, hear and touch.
  • I am also a big advocate for medication particularly fluoxetine and mirtazapine. I know that not everybody is comfortable with the idea of medication but on the other hand it is nothing to be ashamed of, at the end of the day if it works for you then that’s great.

If you are struggling with anxiety or depression, please speak to your GP, or a close friend, family member or the Samaritans.

Useful information

Anxiety UK

Charity providing support if you have been diagnosed with an anxiety condition.

Phone: 03444 775 774 (Monday to Friday, 9.30am to 5.30pm)

Website: www.anxietyuk.org.uk

Bipolar UK

A charity helping people living with manic depression or bipolar disorder.

Website: http://www.bipolaruk.org.uk

CALM

CALM is the Campaign Against Living Miserably, for men aged 15 to 35.

Phone: 0800 58 58 58 (daily, 5pm to midnight)

Website: http://www.thecalmzone.net

Men’s Health Forum

24/7 stress support for men by text, chat and email.

Website: http://www.menshealthforum.org.uk

Mental Health Foundation

Provides information and support for anyone with mental health problems or learning disabilities.

Website: http://www.mentalhealth.org.uk

Mind

Promotes the views and needs of people with mental health problems.

Phone: 0300 123 3393 (Monday to Friday, 9am to 6pm)

Website: http://www.mind.org.uk

No Panic

Voluntary charity offering support for sufferers of panic attacks and obsessive compulsive disorder (OCD). Offers a course to help overcome your phobia or OCD.

Phone: 0844 967 4848 (daily, 10am to 10pm). Calls cost 5p per minute plus your phone provider’s Access Charge

Website: http://www.nopanic.org.uk

OCD Action

Support for people with OCD. Includes information on treatment and online resources.

Phone: 0845 390 6232 (Monday to Friday, 9.30am to 5pm). Calls cost 5p per minute plus your phone provider’s Access Charge

Website: http://www.ocdaction.org.uk

OCD UK

A charity run by people with OCD, for people with OCD. Includes facts, news and treatments.

Phone: 0333 212 7890 (Monday to Friday, 9am to 5pm)

Website: http://www.ocduk.org

PAPYRUS

Young suicide prevention society.

Phone: HOPELINEUK 0800 068 4141 (Monday to Friday, 10am to 10pm, and 2pm to 10pm on weekends and bank holidays)

Website: http://www.papyrus-uk.org

Rethink Mental Illness

Support and advice for people living with mental illness.

Phone: 0300 5000 927 (Monday to Friday, 9.30am to 4pm)

Website: http://www.rethink.org

Samaritans

Confidential support for people experiencing feelings of distress or despair.

Phone: 116 123 (free 24-hour helpline)

Website: http://www.samaritans.org.uk

SANE

Emotional support, information and guidance for people affected by mental illness, their families and carers. 

SANEline: 0300 304 7000 (daily, 4.30pm to 10.30pm)

Textcare: comfort and care via text message, sent when the person needs it most: http://www.sane.org.uk/textcare

Peer support forum: http://www.sane.org.uk/supportforum

Website: http://www.sane.org.uk/support

YoungMinds

Information on child and adolescent mental health. Services for parents and professionals.

Phone: Parents’ helpline 0808 802 5544 (Monday to Friday, 9.30am to 4pm)

Website: www.youngminds.org.uk

Abuse (child, sexual, domestic violence)

NSPCC

Children’s charity dedicated to ending child abuse and child cruelty.

Phone: 0800 1111 for Childline for children (24-hour helpline)

0808 800 5000 for adults concerned about a child (24-hour helpline)

Website: http://www.nspcc.org.uk

Refuge

Advice on dealing with domestic violence.

Phone: 0808 2000 247 (24-hour helpline)

Website: http://www.refuge.org.uk

Addiction (drugs, alcohol, gambling)

Alcoholics Anonymous

Phone: 0800 917 7650 (24-hour helpline)

Website: http://www.alcoholics-anonymous.org.uk

National Gambling Helpline

Phone: 0808 8020 133 (daily, 8am to midnight)

Website: http://www.begambleaware.org

Narcotics Anonymous

Phone: 0300 999 1212 (daily, 10am to midnight)

Website: http://www.ukna.org

Alzheimer’s

Alzheimer’s Society

Provides information on dementia, including factsheets and helplines.

Phone: 0300 222 1122 (Monday to Friday, 9am to 5pm and 10am to 4pm on weekends)

Website: http://www.alzheimers.org.uk

Bereavement

Cruse Bereavement Care

Phone: 0808 808 1677 (Monday to Friday, 9am to 5pm)

Website: http://www.cruse.org.uk

Crime victims

Rape Crisis

To find your local services phone: 0808 802 9999 (daily, 12pm to 2.30pm and 7pm to 9.30pm)

Website: www.rapecrisis.org.uk

Victim Support

Phone: 0808 168 9111 (24-hour helpline)

Website: http://www.victimsupport.org

Eating disorders

Beat

Phone: 0808 801 0677 (adults) or 0808 801 0711 (for under-18s)

Website: http://www.b-eat.co.uk

Learning disabilities

Mencap

Charity working with people with a learning disability, their families and carers.

Phone: 0808 808 1111 (Monday to Friday, 9am to 5pm)

Website: www.mencap.org.uk

Parenting

Family Lives

Advice on all aspects of parenting, including dealing with bullying.

Phone: 0808 800 2222 (Monday to Friday, 9am to 9pm and Saturday to Sunday, 10am to 3pm)

Website: www.familylives.org.uk

10 thoughts on “Mental health: Coping with anxiety

      1. Yeah definitely, you are exploring a much needed topic , i will definitely share it with my friends .
        Do support me too , in my blogging experience, i am completely new to blogging.

        Like

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