During Mental Health Awareness Week, MD Kate Jackson shares some simple breathing techniques to help you overcome any anxiety or panic
Mental Health Awareness Week is the ideal time to offer up some tips on how to overcome anxiety and panic with some easy breathing techniques.
At times like this, it’s important to realise just how many people may be struggling, not feeling themselves, or looking for some support to help them cope with difficult times.
So, in this blog (and video at the bottom), I want to offer ideas for overcoming anxiety and panic by using some simple breathing techniques.
Breathing techniques can be helpful in managing anxiety and panic because they can help regulate the body’s physiological response to stress.
Anxiety and panic
When we experience anxiety or panic, our bodies activate the ‘fight, flight or freeze’ response, which can cause physical symptoms like rapid breathing, increased heart rate, and muscle tension.
By practicing controlled breathing techniques, we can activate the body’s relaxation response, which can counteract the ‘fight, flight or freeze’ response and reduce the physical symptoms of anxiety and panic.
There are various sorts of relaxation techniques such as: guided imagery/visualisation, progressive muscle relaxation and autogenic relaxation, which is a form of relaxation from within the body.
And just a reminder of what relaxation – a word we use all of the time – actually is.
Relaxation is….
Is when the body and mind are free from tension and anxiety
Isn’t only about peace of mind or enjoying a hobby
Is something that decreases the effects of stress on your mind and body
Techniques can help us with everyday worries like depression and anxiety
Turn off your phone
So, while watching this video, the best ways to make the most of out it, is to ensure that…
You practice relaxation before having a meal or at least one hour afterwards
Choose a quiet and private place to relax where there are no distractions
Turn off your phone
Ask your family not to disturb you
Ensure the room you are in is warm and cosy
Dim the lights
Wear loose and comfortable clothing
Close your eyes if you are happy to do so.
By practicing these and other breathing techniques regularly, you can develop a sense of control over your breathing and reduce the physical symptoms of anxiety and panic.
It is important to note, however, that breathing techniques should not be used as a substitute for professional mental health treatment. If you are experiencing severe or persistent symptoms of anxiety or panic, it is important to reach out to a health professional.
“I had not been particularly present and had been rushing through life without noticing things. I had forgotten how pausing and taking things in more can prevent stress.” – Kate
I have recently reminded myself how valuable the activity of mindfulness is to help us focus if we are feeling stressed or procrastinating.
It has been a challenging few weeks for me supporting my family and balancing work life with my family life and home life.
I had been doing a lot on all fronts and then felt like I wasn’t doing a good enough job with any of them.
I had not been particularly present and had been rushing through life without noticing things. I had forgotten how pausing and taking things in more can prevent stress.
MINDFULNESS
It was only when I noticed something I hadn’t noticed for a while that I had a moment… it made me pause and realise the importance of getting the balance right. It reminded me that I don’t have to do everything at once and that it’s good to be a bit kinder to myself.
Mindfulness practices like bringing your mind back to the present and not getting lost in what has happened in the past – and what may happen in the future – can help reduce stress levels and anxiety.
From a personal perspective, mindfulness practices help keep my mental health in good shape, and that had slipped a bit when my life was thrown into a bit of chaos.
Thankfully, things are calmer and more positive now and I am on catch-up at work so here’s a few tips to help you if you ever feeling a bit like I did a few weeks ago.
1) TAKE A BREAK
If you find yourself unable to focus and are procrastinating, walk away and take a break to interrupt your thoughts. Move away from the room you are in, go outside and take 5 or 10 mins away for a change of scenery.
Get outside and enjoy some fresh air, no matter what the weather is, embrace it, even if you have to wear a big coat.
Take time to reset and walk away. We think we don’t have time to do these things but if we allow ourselves to do them, we tend to work quicker and are more productive.
2) FIND A MOTIVATOR
Not a reward but maybe something that your future self will thank you for. Tell yourself: ‘If I get these two jobs done, my future self will thank me for it’. Not too big a goal, just something realistic.
3) SELF KINDNESS
The way we are feeling is not permanent, it’s temporary and tomorrow is a new day. Know that next week, things tend to feel better. Don’t get too caught up in the frustrations if you are struggling to focus.
If you are struggling with your mental health and are considering asking for support outside of your family and friends, occupational therapy may be a great place to start your journey to recovery.
Occupational therapy is a profession that focuses on helping people of all ages to engage in daily activities that are meaningful and purposeful to them.
WTS Occupational therapists work with individuals who want to improve their mental health, to grow their ability to perform daily tasks well, increase their social participation, and enhance their overall quality of life.
If you are struggling with your mental health and are considering asking for support outside of your family and friends, here are four good reasons why occupational therapy may be a great place to start your journey to recovery.
Enhancing self-awareness and self-esteem
Occupational therapists help clients identify their strengths and limitations, and work with them to develop new skills and coping strategies. This process can enhance self-awareness and self-esteem, which can contribute to better mental health outcomes.
Promoting social participation
Mental health problems can often lead to social isolation and withdrawal. Occupational therapy helps clients identify and engage in meaningful social activities, such as work, volunteering, or hobbies, which can promote social involvement and enhance overall mental health.
Improving daily functioning
Mental health problems can impact a person’s ability to perform everyday tasks, such as cooking, cleaning, and self-care. Occupational therapists work with clients to develop practical skills and routines that can improve their daily functioning and promote independence.
Reducing stress and anxiety
Occupational therapists use a variety of techniques, including relaxation exercises, mindfulness, and sensory integration, to help clients reduce stress and anxiety. These techniques can be particularly effective for peoplewho may struggle with excessive worry or stress.
So, in summary, Occupational Therapy can be an effective therapy for improving clients mental health, by empowering them to engage in meaningful activities, develop coping strategies, and improve their overall daily functioning.
MP Dean Russell urges support for a new bill that would see mandatory workplace mental health provision become law
Could support be on its way for mandatory mental health and wellbeing provision in the workplace?
A potential game-changer for workplaces and the mental health and wellbeing sector took place in parliament last week.
I was very interested to see that a new law requiring businesses to offer mental health first aid training as mandatory was presented in the House of Commons by MP Dean Russell (pictured at top).
He presented the proposed law in a really simple and clear manner and described the reasons for it extremely well.
Mr Russell quite rightly explained that mental health training in the workplace would save lives.
“People do not always wear bandages to show where they have anxiety and depression,” he told MPs.
Help and support
“This Bill will simply mean that workers have a person to signpost them to the help and support they need, when they need it.”
It was that final line which really struck a chord with me and is the best way to look at the proposed provision.
I have seen the idea of enforced mental health first aid in the workplace face some criticism since Mr Russell’s reading with people suggesting that it would encourage people who get training into thinking they are mental health therapists.
But that is not what it is about at all or what happens on an MHFA England course. Far from it.
In many ways, it’s like if you need some physical first aid because you have cut yourself, you need some immediate support but it doesn’t mean that you need to go to the hospital. You would benefit from prevention of making it worse and getting in early and, if your cut is not seen to, it can get infected. Mental Health First Aiders can provide that initial support to someone, before professional help is available or isn’t required.
If the suggestion becomes law (and it will take some time), it will be important for companies to choose MHFAiders who really want to do the training within any work environment.
They should be people who are approachable and people who others feel they can open up to.
It’s also important that there is some support for the Mental Health First Aiders after they have finished training too.
With the official MHFA England course, there is a lot of support afterwards from the organisation with apps, webinars and CPD sessions. Personally, I keep in contact with anyone who does one of my courses. There’s always an open door.
Recognising the signs
I know that some people have criticised MHFA for being irresponsible training, but as experienced instructors and mental health professionals, we do a lot of work about boundaries and self-care work too. We encourage everyone to support other people and we encourage conversations to make sure that people are mindful of their own wellbeing. Not only the learners (MHFAiders) on the course but the MHFA England instructors themselves.
It’s important that these discussions are happening and workplaces do need to be on board. We spend so much of our lives at work, that’s where people might notice a problem. If you don’t know what the signs are, it’s hard to recognise.
I recently read a story shared by a lady on LinkedIn when she listed the things that had happened to her while she was going through a divorce – and nobody at work noticed.
Perhaps if her colleagues had had MHFA training, they may have been able to spot what she was going through, which were experiences that actually led to her making an unsuccessful attempt on her life.
We do know that the earlier any signs are spotted, recovery is so much better for people. So, if others around you notice that you might not quite be yourself, and have the skills to support you, in some cases, they can save lives.
Mental health and wellbeing strategy
It’s important that it is supported in Parliament now after Mr Russell’s initial reading and that any workplaces that do buy into it, can’t let it just be a ‘tick-box’ exercise.
It cannot be effective like that as it becomes meaningless training that won’t be used to good effect.
The Government needs to have a strategy and then the workplaces who get involved need to have their own Mental Health and Wellbeing strategy too. One that doesn’t just encompass mental health and first aid. People need to think of the bigger picture and have a range of initiatives to create a positive and mentally healthy workplace culture.
There has to be an authenticity and a genuineness about it and so it’s great that this debate is being discussed at the highest levels out in the open.
If you would like any further information about MHFA, please get in touch with kate@wellbeingtherapysolutions.co.uk.
Eating disorder referrals have increased by a staggering 82 per cent over the last 24 months.
One of the therapy rooms for young people at Wellbeing Therapy Solutions
There are now an incredible amount of children being treated for serious mental health problems in the UK*.
Over one million children have been treated for serious mental health issues, equalling a 39 per cent rise over 12 months.
Meanwhile, specifically eating disorder referrals have increased by a staggering 82 per cent over the last 24 months.
With NHS services, and the wonderful people who work there, under incredible strain, it is unlikely these numbers will go down in the near future, so it is time to ask ourselves: Are we doing enough to look after our children in need?
The figures are shocking to see and the need to tackle this crisis head on is crucial if we are to make things better for young people who need support.
Crisis situation
Figures show that 75 per cent of mental illness in adults, actually starts before the age of 18.
So, it’s clear from that, if we can support the children who are identifying problems now, they are going to have a better prognosis and adulthood.
If we can tackle the situation now, we can make a difference for the future.
Sadly, in the UK at the minute, many young people are not offered support until it is a crisis situation because resources are so limited.
We try to always offer any young person – or their family members – an appointment as soon as possible. The WTS team believe that no young person should be told to wait or that they are not ill enough to be able to access support, medication or services, or whatever they need.
But we can do more as a society too – and we should do.
Often, society tells individuals they need to act if they are struggling to get the support they need and I don’t disagree with that. But schools and other environments can put changes in place to make it so much easier for that person to manage their difficulties or challenges they may face within their environment.
Devising strategies
We can really help by addressing things like sensory needs, doing things in different ways or devising strategies that can enhance an environment. We need to explore ways in which we can support, for example, a person who has developed an eating disorder as a coping strategy to help them deal with the emotional difficulties they are having.
Better plans and educating people can really make a difference. It’s important that we continue to try to get therapists placed at the heart of schools and services so that young people can access the support quicker, to prevent long-term problems.
But we need to act now. Only by doing so can we begin to provide for the huge numbers of young people that need our support today, not in 18 months’ time.
* Source of statistics in opening paragraphs – Analysis of official NHS figures by PA Media. Find out more here.
