Bad Mental Health Day

I always hesitate when it comes to writing about my mental health but will be the first to look for blogs or other social media posts by people who are brave enough to open up. I ended 2019 on a bad mental health day and although I knew what I should be doing to pull myself out of it, I found it very difficult to practice what I preach.

At the start of the last year, and for many years before that, I would have plenty more bad days than good. Things started to pick up when I accepted I needed a little help and started taking anti-depressants. The bad days became less and less and didn't last as long as they used to. However, I've had a tough couple of months and having spent the last weekend drinking everyday in Dublin, I woke up Monday with my anxiety on hyper drive.

I could write a full post on what my bad days entail, but in summary, they consist of muscle tension, panic attacks, bad stomach and heart palpitations, amongst other things. I also appear to have very little desire to move, talk or do anything but my head is racing with thoughts which can't escape. So I find myself flicking through social media posts and binge watching tv from my bed or the sofa, it's a triumph if I shower and change out of my pj's. This latest slump has dampened by New Years Eve and I'm still not feeling my best today, which got me thinking about the ways I can get myself out of these dark days quicker.

1. Stop scrolling through social media

On my bad days I find myself on my phone use a lot more. When I'm super stressed or worried about something, I end up getting addicted to games such as candycrush and constantly checking my facebook, twitter and instagram feeds.

Constantly checking social media posts has a negative effect on both your mental and physical health and is likely to make your anxiety worse. People posting their pictures of their 'perfect' lives, especially more so around this time of year, can have a really negative effect on your self esteem. It's hard to remember that a perfect picture isn't always the reality when you're down in the dumps.

If you're isolating yourself rather than getting out and about, maybe it's time to put the phone down and have a social media detox, I know I'm going to this month.

2. Have a cuddle 

I'm really guilty of isolating myself and pushing everyone away when I'm having a bad day. I have so much tension and no patience. However, physical touch can bring relief from the symptoms of anxiety, it can help release oxytocin as well as lower your blood pressure to help you relax.

Surrounding yourself with the ones you love also provides you with a support system of people who can help you through those tougher times.

3. Get out and exercise

I find this the most difficult. I hate working out anyway, even though I am well aware of the positive effects, so to try and get me up and out of the house to go for a walk on a bad day is IMPOSSIBLE. However, I was very conscious it was New Years Day today and I wanted to try and make the most of it considering my New Years Eve celebrations were non existent due to an influx of panic attacks.

So  this afternoon, e took the dogs for a short walk at Sutton Bank to blow off the cobwebs. As we got walking, the fresh air and views for miles cleared my mind of the negative, racing thought's I had and helped me start to relax. 

Getting out in the day light also increases the production of serotonin, boosting your mood and overall well being. Having a few hours out definitely helped my mood.

A few other quick tips to help with bad days:

• avoid alcohol and caffeine - alcohol and caffeine triggers panic attacks and aggravates anxiety.
• eat well and healthy - a healthy diet which includes plenty of vitamins can help reduce anxiety.
• sleep enough - lack of sleep intensifies anxiety, establish a bedtime routine to help you sleep better.
• journal - writing down your thoughts can help clear your mind and track progress, as well as put your thoughts into perspective. 

There are so many ways of coping with your anxiety, and most of the time it's personal. What works for one person might not work for you. Let me know what you do to relax in the comments below.

I'm not one for new years resolutions, as I usually don't stick to them but I'm most definitely going to take note and practice what I preach more often going forward. I've lost a lot of time due to bad mental health days and I don't have anymore time to lose.

Take care.

L x