Mental Health Awareness Week 15-21st May 2023
It is Mental Health Awareness Week and the theme this year is anxiety. This is one that is close to my heart, having lived with anxiety for most of my life. My experience of anxiety has been different at different times, but the most common thread has been social anxiety. I love spending time with my friends and family, but social events can trigger feelings of anxiety in me. Parties, nights’ out, weddings, work meetings and events – pretty much any situation where I’ll have attention on me, be talking to people or be in a very busy environment, will trigger anxious feelings ranging from nerves and sleepless nights, to full on panic attacks and avoidance. I haven’t had a birthday party since I was in single digits, and we kept our wedding small (23 including us) to manage my anxiety.
I often see clients in the treatment room who are also living with anxiety and, sadly, we are not alone. In March 2023, the Mental Health Foundation worked with Opinium to conduct an online survey of 6,000 UK adults aged 18+ to look at anxiety in the UK population, its causes, and popular coping mechanisms. You can read their findings here https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/anxiety-report and it makes for sobering reading, with nearly three-quarters (73%) reporting that they had felt anxious at least sometimes in the previous two weeks, with one in five people (20%) anxious most or all of the time.
Another statistic that caught my eye was that 45% of the people in the research said that they were keeping their anxiety secret. That resonated with me, as I kept mine secret for many years, often making excuses to miss events, or relying on Dutch courage to help me through them, or hiding in a corner until I could make an early escape.
Dealing with anxiety can be hard but there are some things that we can do to manage the feelings. The Mental Health Foundation outlines 9 ways to help us cope in their helpful guide “What can we do to cope with feelings of anxiety”, which you can download from their website here:
I have tried many of these suggestions myself over the years and have found them to be helpful.
I tend to experience more anxiety when my daily life is hectic. I imagine that, like me, many of you also find that in today’s fast-paced world it can be easy to feel overwhelmed and disconnected, as we rush through our days without stopping to notice what’s going on around us. At the times in my life when things have felt out of control and my anxiety has been running rampant, I’ve found that the practice of mindfulness is a powerful tool that helps me to stay calm and centred.
The Cambridge Dictionary defines mindfulness as:
“The practice of being aware of your body, mind and feelings in the present moment, thought to create a feeling of calm:
- Mindfulness can be used to alleviate feeling of anxiety and depression.”
We can become so caught up in our heads that we stop noticing the world around us. Mindfulness encourages us to pay attention to the sights, sounds, smells and tastes of the present moment, to reconnect with our bodies and the sensations they experience and to become more aware of our thoughts and feelings. It encourages us to be present in each moment.
Here are some easy ways to incorporate moments of mindfulness into your daily routine.
Start your day mindfully. Instead of reaching for your phone, caffeine-charged coffee, or your to-do-list first thing in the morning, take a few minutes to set an intention for your day. You can do this by taking a few deep, belly breaths or focusing on a positive affirmation, for example, ‘all I need is within me right now’.
Focus on your breath. Throughout the day, take a few moments to connect with your breath. There are many different breathing exercises you can try – even just noticing your in and out breath can help.
Here is a breathing exercise for stress, outlined on the NHS website https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
- Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
- Keep doing this for at least 5 minutes.
Take a mindful walk: Instead of rushing through your commute or daily walk with your earphones plugged in, take some time to notice your surroundings. Focus on your breath, the feeling of the ground beneath your feet, and the sounds, sights and smells around you.
Eat mindfully: How many times have you gulped down a hasty lunch or grabbed something on the go and not even really noticed what you’ve eaten? Take some time to really focus on the experience of eating. Sit down without distractions, chew slowly and notice the flavours and textures of your food. When you eat mindfully, you may find that you make different food choices too.
Practice gratitude: At the end of each day, take a little time to reflect on the things you are grateful for. This can help shift your focus from overwhelm and negativity to positivity and appreciation.
Reconnect with your body: When life is busy, we often prioritise external responsibilities over our internal well-being. This can lead to ignoring the physical signals and cues our body is sending us. Take time out to tune into your body and listen to what it needs. Body work therapies like reflexology and massage offer us a beautiful opportunity to reconnect with our bodies. They invite us to press pause on our hectic schedules and become more present to the sensations of our bodies, and more attentive and caring towards ourselves.
Incorporating a few mindful moments into your daily routine doesn’t have to be complicated or time-consuming. By taking a few simple steps to become more present throughout the day, you may reduce your feelings of overwhelm and anxiety, and improve your overall well-being.
NB: I am not a trained mindfulness practitioner, and these are my personal thoughts and reflections only. Reflexologists do not diagnose, cure or treat specific conditions. Reflexology is not a substitute for medical treatment. Always consult a GP or other health professional for medical attention and advice.