I've always been a nervous person who worries about everything. But last year something happened that spiraled my anxiety out of control. I had permanent chest pain, a bad stomach, and regular anxiety attacks. Along with some medication my doctor advised going to some counselling sessions. I found these really helpful and learnt some useful things. The main things it taught me was how important mindfulness and meditation can be in helping to reduce anxiety.
Being mindful means taking some time out and focusing on the present, how you feel, and your surroundings. It can become a way of life. Mindfulness has been scientifically proven to lower blood pressure, improve sleep, boost your immune system, and reduce anxiety.
Mindfulness pulls the mind and body out of autopilot and help you to be in the current situation.
It can help change how a person thinks and responds to negative situations, and it alters perspective on things.
I've found certain things really help me to be mindful. The book 'Calm' by Michael Acton Smith is a lovely book to introduce someone to mindfulness. It has eight sections including, nature, work, sleep, travel, relationships, children, creativity, and food. Each section has exercises to help you be mindful in all areas of life. There are certain habits suggested and ways to adopt these habits. The exercises help you to appreciate the little things and really think about them.
Another thing that helps me to be mindful is having a stress spray or a pillow spray. I like to spray my Neom 'De-stress' spray on the go, to inhale and focus on when I'm feeling overwhelmed at work to help me focus on the now and relax me a little. Before bed I always use the This Works 'Deep Sleep Pillow Spray'. This also helps me to relax and focus on sleeping.
Meditation is similar to mindfulness. It focuses on your breathing and being in the present moment. While meditating, the mind is completely clear and relaxed. Body sensations are observed. I find the app Insight Timer really helpful for meditation. There are so many different meditations for different situations. I especially like using the sleep meditations after a night shift to help me relax and sleep.
I also have a three minute sand timer on my desk that I like to use when I've been sat at my desk working for long periods of time to bring me back to the present and just focus on my breathing for three minutes. It helps me feel a lot less stressed and focused afterwards.
A book that has quite a few useful meditations in is a book by Lonely Planet called '101 Ways to Live Well'. Along with meditation practices this book has little tips of ways to reduce stress in certain situations. There are even ways to cure hangovers and ways to take better lunch breaks.
Since being regularly mindful and meditating I haven't had a single panic attack, and I don't get any symptoms of high anxiety levels anymore. I've also been a much happier person and have noticed how much more I appreciate things now. I would highly recommend both :-)
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