Context Anxiety natural treatment tips

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My tips for happiness

Happiness has been a key factor in my life since this all began. If i wasn't having a panic attack, I was depressed because I though I was going to have one, I felt like it was ruining my life etc.
To combat this I propose you literally do what makes you happy whether this is going for a walk with your dog, watching your favourite films, having a pig out! , changing careers, crying when you need to release some stress...
Personally I was too hard on myself with university. I kept thinking I'm not doing as well as I did with my A levels, I wont get a 'top job'. This is ridiculous. Doing a law degree is hard enough and as long as I get the degree what else matters.
I was also unhappy with my relationship because my partner& I never communicated. This changed when we started to talk about our issues eg making time for eachother and this made me much happier because there wasnt as much tension and anamosity.
Some suggestions for you would be;
Get out of bed when you cannot be bothered! This made a huge change to me because my outlook on the day was a more productive one. My house is now tidy, well looked after and washing and ironing is always done. This in turn created a more positive atmosphere for me. A tidy home is a tidy mind! Plus this activity could be a distraction for you if youre feeling particulary anxious.
Crying. I always, always go on about crying. It is essential to releasing stress and emotions you're feeling. I actually read an article that said that crying releases the stress chemical in your tears. Although this can be stipulated, I think crying when you need to cry is essential. I speak to so many of my friends that say they cry for no apparent reason sometimes. Good! Crying never did anyone any harm. Bottling your feelings up is certainly not going to do anything positive for your mental and physical health. If you want to cry, sod it and cry!
Look forward to things. Make plans with family and friends so if you are having a bad day you have something to focus your mind on! "I can get through my day because.." I'm looking forward to my birthday in April and seeing my partner when he returns. This cheers me up when I'm low and I start to look for birthday decor, or thinking about what I can cook when hes home.
Exercise. Lots and lots of websites advise you to exercise when you're feeling low because it releases 'feel good' chemicals into your body. Personally I'm just happy with the thinking time that going for a walk or jog gives me. Its also a change of scenery if you have been stuck in the house or office and you need an escape.
Acceptance and forgiveness I was so angry with my mother and father for not listening to me for years when I used to panic which then culminated into panic disorder. My relationship with my mother suffered and this resulted in me isolating my from my family. I have now made peace with this because I realise I cannot change the past. This is my life and I will take control to make it better.
I was also fed up, frustrated, depressed that I had panic disorder. "Why me?" "why cant it just go away" Truth is sometimes it might happen but its not going to ruin my life. It will go away but it will just take time. Everybody in the world has been affected by some sort of mental illness whether it be depression, anxiety, grief... so I'm not a freak or 'not normal' because I panic, it is just a temporary ailment and I'm not going to be hard on myself because of it.
This is where my therapist really peed me off. She said "you shouldn't say that other people suffer so its OK because it sounds like you don't want to change" I do want to change and I will change, but whilst I am feeling like this I wont be angry or upset with myself because how will I ever be happy? I don't think she is right there.
Trust Yourself. This experience made me lose my confidence and rely on the opinions and advice of others. Obviously it is very beneficial to ask for help and I would suggest this 100% but also trust your own mind. From Octover 2011 I have become 'friends' with myself again. This may sound very strange but when I had my panic episode I lost all trust in my mind and body because I wasnt in control of them for those few days because of the panicky thoughts and sweating, trembling. Since then I have regained this by making my own mind up and trusting myself. I did this by thinking rationaly, doing little things by myself like going for a walk or going to the shops by myself. This made me realise I was safe to do things by myself without the reassurance of others and I was in control of my mind. I didnt rely on other people as much which made me feel more independant and that panic had less control over my life. This may be a strange concept to you but it has had a huge impact on me because I finally feel like Im back in control and can stop panic thoughts before they grow into a full blown panic attack.
Lastly, I'm not advising you go out, quit your job, split up with your partner and make rash decisions. I just think that making some minor changes to your lifestyle may benefit you if you're not in a happy place such as adding a walk to your daily routine, allowing yourself to have an emotional release, having a more positive outlook.
This is your life, you already have anxiety so dont let anything else affect you aswel :)

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Stress depression and the holidays Coping Tips

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression

The holidays can be a joyful time, offering a chance to reconnect with friends and family. But they can also be stressful. You may feel pressure to buy and give gifts. Maybe you are worried about money. The holidays can also be hectic. There never seems to be enough time to get things done.

Think about the kinds of events that trigger stress for you during the holidays. Then you can focus on one or two things you can do that will help the most to reduce stress.

For many people, holiday stress is triggered by:

• Unhappy memories. Going home for the holidays naturally makes people remember old times, but for you the memories may be more bitter than sweet. “During the holidays, a lot of childhood memories come back,” says Duckworth, who is also an assistant professor at Harvard University Medical School. “You may find yourself dwelling on what was inadequate about your childhood and what was missing.” If you associate the holidays with a bad time in your life -- the loss of a loved one, a previous depression -- this time of year will naturally bring those memories back.
• Toxic relatives. Holidays can put you in the same room with relatives you avoid the rest of the year. People struggling withdepression may face stigma, too. “Some relatives don’t really believe you’re depressed,” says Gloria Pope, director of advocacy and public policy at the Depression and Bipolar Support Alliance in Chicago. “They think you’re just lazy, or that it’s all in your head. It can be really hurtful.”
• What’s changed. The holidays can highlight everything that’s changed in your lives -- a divorce, a death in the family, a son who’s making his first trip back home after starting college. Any of these can really unsettle a gathering and add holiday stress.
• What’s stayed the same. For others, it’s the monotonous sameness of family holiday gatherings that depresses them -- the same faces, the same jokes, the same food on the same china plates.
• Lowered defenses. During the holiday season, you’re more likely to be stressed out by obligations and errands. It’s cold and flu season and your immune system is under assault. It’s getting dark earlier each day. You’re eating worse, sleeping less, and drinking more. By the time the family gathering rolls around, you’re worn out, tense, and fragile. The holiday stress makes it harder to cope with your family than it might be at other times of the year.

Tips for Beating Holiday Stress

Once you’ve taken a clear look at the holidays -- about what works and what doesn’t -- it’s time to make some changes. Focus on the holiday stresses that you can control. That includes making different plans and changing your responses to situations. Here are four key don’ts for the holidays.

• Don’t do the same old thing. If the usual family gathering is causing holiday stress, try something else. If you’re too overwhelmed to host, discuss other possibilities with family members. Maybe a sibling could have the dinner this year.
• Don’t expect miracles. If your holiday anxiety stems from a deeper history of family conflict, don’t expect that you’ll be able to resolve any big underlying issues now. Sure, it’s supposed to be a season of forgiveness and good will. But in the midst of a hectic holiday season, you can’t pin your hopes on leading family members to big emotional breakthroughs. You may be better off focusing on your own state of mind and confronting difficult issues during a less volatile time of year.
• Don’t overdo it. To reduce holiday stress, you have to pace yourself. Long before the family gatherings actually happen, decide on some limits and stick to them. Stay one or two nights at your parents’ house instead of three or four. Plan to drop by the holiday party for a couple of hours instead of staying all night.
• Don’t worry about how things should be. “There’s a lot of cultural pressure during the holidays,” says Duckworth. “We tend to compare ourselves with these idealized notions of perfect families and perfect holidays.” But in fact, most people have less than perfect holiday gatherings -- they have family tension, melancholy, and dry turkey too. If you have negative feelings, don’t try to deny them. Remember that there’s nothing wrong or shameful or unusual about feeling down during the holidays.

  Tips to prevent holiday stress and depression

  When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
  1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
  3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.
  Try these alternatives:
  • Donate to a charity in someone's name.
  • Give homemade gifts.
  • Start a family gift exchange.
  6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
  7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
     Try these suggestions:
     • Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks.
     • Get plenty of sleep.
     • Incorporate regular physical activity into each day.
  9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
     Some options may include:
     • Taking a walk at night and stargazing.
     • Listening to soothing music.
     • Getting a massage.
     • Reading a book.
  10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Adapted from WebMD, Mayo clinic,