My anxiety levels dramatically increased during the during the covid pandemic years. I was very isolated and not in anyone’s bubble. I knew I needed help but was unsure what to do. I decided to do a mixture of self help and to explore the Wirral Mind website and speak to my psychiatrist Dr Singh during my 3 monthly phone consultation . I had various triggers, fears and aims that I identified including :
- fear of catching Covid or being in hospital
- fear of twisting my knee, tripping or falling
- wanting reconnect with my family and friends again somehow
- to regain my confidence being around people in shops
- to regain my confidence for going for a walk
- to give me a self help project purpose
- to understand how anxiety affects me personally
- to equip myself with wellness tools
- to share my knowledge with others
- to go from being Mind-full to being more Mindful
- to begin to emerge from the isolation and loneliness of lockdown
Dr Singh, my family and close friends were very supportive so I began to work on a plan and did a mind map to get me started step by step. I looked on the Wirral Mind webpage plus Anxiety UK online both of which were informative and very helpful.
The real significant turning point was when I contacted Wirral Mind and spoke to Rachael Gilbert to discuss which of their support options would be best and most suitable for my particular needs . The Anxiety toolbox Zoom meeting was what I was interested in but I did not feel not comfortable about being on screen with a group of strangers. Rachael said she would speak to Lucy Holbrook to see if she would be willing to share her Powerpoint presentation slides. She very kindly agreed and emailed it to me.
Definition of Anxiety
Oxford dictionary = a feeling worry, nervousness or unease about something with an uncertain outcome.
Lucy Holbrook = A feeling of discomfort, or not feeling safe. A combination of emotions, physical sensations & thoughts when worried or nervous about something.
General Anxiety Symptoms
- ongoing worry
- nervousness
- difficulty concentrating
- fatigue
- restlessness
- disturbed sleep
- easily startled vivid dreams
- muscle tension & aches
- difficulty making decisions
- headaches
- pounding heart
- mind going blank
- interferes with normal life
Personal Contributory Factors
- Coronavirus stress, fear, uncertainty / constant change
- living alone
- my Bipolar Affective Disorder
- not being in anyone’s bubble
- family live in Bolton & Glossop
- knee ACL carbon fibre disintegration diagnosis / Osteoarthritis diagnosis
My Anxiety Triggers
- Bipolar mood swings
- Being in shops
- Reconnecting socially with family and friends after 18 months
- having workmen in my house
- day before & morning of cleaner Helen
- preparing for psych meetings with Dr Singh
- walking whilst wearing a mask = trip fear cos I couldn’t see my feet !
- attending medical appointments
- taking medical action
- doing too much in one day
- problems with online GP medication orders
- tech or house appliances not working properly
My Physical Symptoms
- muscle neck and shoulders tension
- feeling light headed
- headaches
- faster breathing shortness of breath
- hot flushes
- palpitations
- fast heartbeat
- irregular heartbeat
- chest pain
- raised blood pressure
- difficulty sleeping
My Psychological Symptoms (1)
Feel =
- tense
- nervous
- on edge
- my world is speeding up
- am losing control
- am losing confidence
- unsafe
- uncertain
- unsettled
- overwhelmed
My Psychological Symptoms (2)
- can’t concentrate
- get confused
- tend to catastrophise and fear the worst
- quickly get out of bipolar balance
- use avoidance tactics
- urge to escape
My GAD = GENERAL ANXIETY DAY
- food shop
- arthritis pain
- ready meals
- sugary snacks
- too much white wine
- online delivery
- key rooms untidy no energy to tidy up
MY GAD = GOOD ALTERNATIVE DAY
- No shopping
- knee little pain
- Port Sunlight short walk
- fresh food & fruit
- no white wine
- garden
- key rooms tidy
My Self-help Tools
- 3 : 5 deep breathing
- finger tips to thumb touch
- MindPanda x3 stress balls
- MindPanda guided meditations
- self soothing brush my hair
- aromatherapy hankie
- anxiety diary
- MindPanda 30 day Mindfulness cards
- Mind Relax music CD
Covid Lockdown Survival
- CONNECT = text / iPhone talk / WhatsApp videocall / Skype
- BE ACTIVE = house stairs climbing /gardening / short walks
- TAKE NOTICE = skies / flowers / birds / bees / houseplants
- KEEP LEARNING = Ikebana = Japanese flower arranging
- GIVE = WhatsApp photos of garden & Port Sunlight / text love hugs
Wirral Mind Trainer YouTube videos
- 5 Ways to Wellbeing = Rachel Gilbert
- Meditation / Self Kindness = Eddy Morgan
- Breathing / Self-help Tools = Lucy Holbrook
My 5 New Ways to Wellbeing
- Connect = friends and family at my house again
- Be Active = daily gardening & Port Sunlight walks
- Take notice = Mindful moments
- Keep learning = Anxiety powerpoint Mac computer project
- Give = plant presents
What works for me ( 1 )
- reminding myself that I am loved & supported
- Bobby cat on my knee
- having a plan
- set aside a time to worry
- touching & kissing my family silver ring
- wearing my turquoise support group bracelet
- focus on what I can do
- deep breathing 3 : 5
- Gina florist flowers & plants
- pottering in my garden
- houseplant care
- scented candles
- pegging out my washing !
What works for me ( 2 )
- shop early when it’s quiet
- set achievable targets
- support group understanding
- develop strategies to avoid chain of events
- challenge negative beliefs
- progressive muscle relaxation
- distraction tactics
- getting to know my new cleaner Helen
- gardeners Steve / Matt & Darryl
- photo share with family & friends
Distraction Techniques
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- 5 things I can see
- 4 things I can hear
- 3 things I can touch
- 2 things I can smell
- take 1 long deep breath
Count my Environment
- objects
- passing cars or people
- counting back from 100
Turquoise MINDFULNESS Stressball = BE. HERE. NOW.
- Accept What is
- Be Present
- Focus on your Breath
- Still Your Mind
- Observe your Surroundings
- Act Now
White GRATITUDE Stressball = COUNT YOUR BLESSINGS
- Family
- Friends
- Love
- Home
- Health
- Body
- Life
Blue POSITIVITY Stressball = WHAT YOU FOCUS ON GROWS
- Believe in Yourself
- Smile More
- Laugh
- Dream Big
- Love Life
- Have fun
- Be Happy
Anxiety U.K. Resources
- .pdf = Stress & Anxiety … A Brief Guide
- .pdf = Breathing & Relaxation … A Brief Guide
- .pdf = Christmas & Anxiety … Workbook
- CD = Relax Naturally
- Cards = Mood Cards for Me
With Support from and thanks to :
- Dr Gagandeep Singh = The Stein Centre / St Cath’s Hospital Birkenhead
- Dr Claire Bromley = Tameside Hospital
- Rachel Gilbert = Wirral Mind
- Lucy Holbrook = Wirral Mind / Inner Learning First
- Claire Owens = Next Chapter (NW)
- Tracey Bee = Beating the Blues Coordinator