By Anneli Roberts
Sometimes anxiety just gets the better of us and, for those of us living with anxiety disorders, it can be overwhelming.
An estimated 1 in 10 of us live with an anxiety disorder and even those who don’t will often have experienced some form of anxiety, but what is it?
Anxiety is your body responding to a perceived threat and flooding your system with adrenaline. It is preparing you for battle or to run away (fight or flight).
Despite being natural, however, problems can occur when the body is flooded with adrenaline when there is no immediate danger. Adrenaline is a powerful hormone and can have a number of physical side effects, including increasing both heart rate and blood pressure and, when it isn’t needed, it can build into a panic attack and make someone feel awful.
While there are many treatment options available to people who are living with an anxiety disorder, many of these are effective in the long term and sometimes, in the moment, the best thing we can do is distract ourselves.
Here are some things you might want to try if you feel you might be about to have a panic attack:
GETTING OUTSIDE
I recently listened to author, Claire Eastham, talk about how running around the garden helped her ‘run off’ a panic attack (in an episode of Don’t Panic, Steve!) and it made sense. Not only is a long walk or run a good way to burn off adrenaline and release endorphins; but a change of scenery can also be a good distraction and getting enough fresh air can be an important part of that. If you are able to leave the house, try stepping outside next time you feel anxiety looming.
WATCH SOMETHING ON YOUTUBE
Or Netflix. Or iPlayer. Delving into a good TV show (especially a familiar one) is an amazing way to escape your surroundings and trick your brain into forgetting your immediate worries. Don’t underestimate the power of preoccupying your mind with something non-threatening and, let’s face it, what kind of mood is not the right kind of mood to be bingeing Stranger Things.
CLEANING AND TIDYING
Despite the fact that anxiety can make it difficult for some people to stay on top of housework, for others, really throwing themselves into cleaning or tidying can give their brains a welcome break. If Marie Kondo is your spirit animal (or your earlier Netflix binge left you feeling inspired), go ahead and spruce your house – after all, a tidy environment is good for the soul.
CALL A FRIEND
Having someone (or a group of someone’s) in your life that you can call when you’re feeling anxious is precious. Often one of the scariest things about any mental illness is the feeling that you’re alone in the world and a good friend is the perfect antidote to that. Write yourself a list of people who you trust and could call in your hour of need and keep it close to hand. If the idea of talking to someone you know fills you with dread, you could speak to Samaritans, who are anonymous and available 24/7.
DO SOMETHING CREATIVE
Whether you’re into painting, knitting, basket weaving, writing or digital illustration, focusing on your favourite hobby can be extremely freeing and rewarding. Some people discover their hidden talents in unexpected times and a reliable pastime that takes a lot of concentration is the perfect way to unwind while making beautiful things.
TRY LOTS OF DIFFERENT COPING TECHNIQUES
The most important thing is that you do you. We’re all different and what works for your friends might not be as effective for you. Don’t be afraid to try things that might seem strange at first, because; if they work for you then they work for you.
Remember that being able to escape from anxiety is useful and important, but it isn’t a substitute for medical treatment and ongoing problems should always be discussed with your doctor.