Imprisoned in my own body

Sheer panic. Utter terror. Heart thumping so hard I felt like I was having a heart attack. I felt like everyone could see it pounding, bouncing off the walls it felt so loud and hard.

My body trembles, my vision becomes blurred. I can't see nor think straight. Everyone knows. I blush from head to toe out of shame of being so weak. Why can't I stop it? I try but this makes it worse. I want to jump into a big hole and stay there forever. It passes and circumstances move on, but I don't. 

People witnessed my panic attack so now I need to avoid them as they now know what I am really like.  I fear putting myself in any situations that cause this reaction so I avoid people and situations.  I become depressed and isolated in my own existence. This now becomes an automatic behaviour even in situations with no perceived threat.  It feels like having chains around your legs, an unbearably heavy weight to carry on your shoulders. You never know when or where it may happen again so I need to be aware and on guard, all the time. 

This is an example of what I experienced often but didn't know how to help myself. My body and brain were screaming out for help. If only I had techniques to help. The effects of this type of chronic anxiety are so damaging and debilitating to every part of one's life. At breaking point some 12 year ago I reached out to my doctor for help.  That day marked the first day of the rest of my life. I was given a get out of jail free card and it has changed my life forever. 

Learning that this wasn't actually me changed everything. I took medication and learned about how my brain worked and mindfulness. This combination has enabled me to be who I really am with confidence and to live my life fully without fear. Medication stabilises any chemical imbalance and mindfulness empowers me to be more in control of my mind and body and my life.  I do wish I had the skills I have now when I was younger. 

If I had a broken arm Id go to a doctor, right? So If I'm not feeling right in myself I should also seek  assistance and support. You owe it to yourself to live the happiest and best life you can.  We all need help sometimes and  it is the strong one who reaches out to ask. Anxiety can be hereditary and/or caused by life's events and being surrounded by toxic influences.  It's imperative to your health, well being and happiness to become aware of the triggers and symptoms. In doing so you can use different modalities and practices to support your. You're not alone, you don't have to fight it anymore. 

Today more than ever we need to equip ourselves with a toolbox of coping skills to manage life's challenges in a more helpful way. By doing so we support ourselves in living a happier and more

fulfilling personal and professional life.

There are so many ways to manage panic and anxiety, seek out what suits you best and reclaim your Inner Happy today.

visit www.inner-happy.com where I offer a self study video course called Breaking the chains of Anxiety.

I will also be hosting a workshop 'Manage Anxiety with Mindfulness on 27th August. visit eventbrite to book.

Sue

Body Awareness & Body Scan

Awareness. I remember when I first heard about awareness during an introduction to mindfulness which came up on my college course over 7 yrs ago. I was thinking "Awareness", what are they talking about? Sure we are aware when we are awake and conscious. “I can see the sky, the sun, the room and the people”, I thought to myself. But was I actually paying attention? Really paying attention?

Then the teacher asked us "What did the sign say on the door outside the room as we came in"? No one knew. Was it that we weren’t paying attention or even aware that there was a sign on the door outside? Then she asked us to think about the person next to us (without looking at them) “How do they look to you, happy, sad, peaceful, loved”?

She then asked right now how do we feel in our bodies. Is there any discomfort or tension? Do we feel hot or cold? It was then I realized that I had some tension in my shoulders which I was not aware of until I was asked about it. 

Hhmm, funny isn’t it how we perceive to be aware of something, when in fact we are actually not fully aware of it until we actually focus on it, in that moment of asking. This brings me to the mind, the mind is a fascinating organ and plays such a huge part in our daily lives without us realizing it. However it does have some drawbacks, one of the biggest is that the brain/mind cannot focus on more than 1 thing 100% at the same time as focusing on something else. It’s not possible. It means we are splitting our 100% focus on 2 or more things thus reducing the attention and the focus.

So, coming back to awareness, if we focus 100% on how our body feels right now and nothing else we can become aware of any tensions, aches or pains, temperature and so on. This is how our body gives us signals so we can take action if needed to sort out whatever it is necessary or to just be aware in that moment. 

The easiest way to do this is to practice the mindful body scan. Take some time to just sit or lie down. Bring your attention to your body one area at a time and just notice what’s going on. Think of it as a time for some self-care, self-love, give yourself some me time to do nothing and just focus on you for a moment. When is the last time you have done that? You are worth it, you are worth giving a few moments to just tune in to you and your body. It is a time where you can release any tension, stress, and anxiety. It is through practice that you will experience the benefits.

Try it see for yourself. What have you got to lose? 

James P White (Mindfulness Schools Ireland)

http://www.mindfulnessschoolsireland.com/

Mental Health Week

We all know what we ought to do to stay well and healthy both mentally and physically,  however somehow the busyness of life can easily take over and all of our well laid out plans can vanish into a vague distant and seemingly unrealistic idealised dream.

This is where Mindfulness kicks in.  Awareness being step 1.  The key is to have a plan but being flexible with it. (Mindfulness teaches you to be  more flexible and at ease when things don't go as planned).  

Mental health organisations say that the following are required to nurture our wellbeing:

Connection - Positive relationships support and enrich our lives. Humans thrive on healthy friendships, family and community involvement. Loneliness is an epidemic and can lead to deterioration of health.

Active - Scheduling an activity you enjoy a few times a week releases feel-good hormones and maintains a healthy body.

Mindful - Being mindful and living in the moment reduces stress and anxiety. It increases resilience and brings more joy into our lives. If we are mindful of our mental/emotional/physical/social needs we can support them to avoid imbalance.

Learning - Trying/Learning something new makes us feel alive. Challenging ourselves to an achievable goal keeps the mind positively focused and gives us an opportunity to grow.

Common Humanity -  Recognising that you are not alone. Everyone encounters difficulties, challenges, loss, pain, suffering at times.  You don't have to struggle alone.  There is so much support for you.  Remember it is the strong person who asks for help.  

Giving - Acts of kindness big and small release feel-good chemicals in the recipient's brain and that of the giver...win...win! It also shifts the focus from ourselves to others easing many anxieties in the process.

For me, scheduling silent mindful moments throughout my day, being active (even a little goes a long way), putting my phone on silent after hours, being aware of screen time, having a goal to achieve, social connection, being mindful of how my mind and body feel, being aware of my limits, setting healthy boundaries and learning to say no when I need, all contribute significantly to maintaining my mental health.  Routine seems to be the key to making and maintaining small healthy habits that have a large impact on your wellbeing.

We all falter, but each day brings a new opportunity to pick ourselves up and start again.  Be compassionate and kind to yourself. We are all human and doing our best in an increasingly challenging world.  

The World Health Organisation defines mental health as a “state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

Mindful.of sights and sounds

Mindful of sights and sounds

Wonder why you just don't feel quite right? Agitated or anxious without really knowing why?  It could simply be because your mind and body and disconnected.

Our mind wanders, it overthinks and it exaggerates. It can control us without our knowledge if we allow it.  Reconnecting mind and body into the present moment helps to feel more grounded and balanced. We can take charge of our monkey mind by redirecting our attention back to the present moment.  Breathwork anchors us in the here and now, as does becoming aware of the sights and sounds around us. 

Why would we use this quick and easy technique?

To reduce stress, rumination, worry and anxiety.  These unhelpful mental habits can lead to chronic health issues if unaddressed and left to grow. They can quickly become our automatic thinking patterns.  Your body and emotions react to what your mind is saying. Your mental states become your neural traits. Choose your thoughts wisely.

The more we practice training our brain to keep come back into the present moment, the stronger this neural pathway of mindful attention and awareness will become.   Over time it will become your helpful automatic way of thinking which will lead to a happier and healthier you. 

Becoming aware of your automatic mental habits is the first step in changing unhelpful patterns to helpful ones that nourish and boost your wellbeing.