Stress and Self-Care

Panic and anxiety attacks are exhausting.

During an attack, the “fight or flight” response of the body goes into high alert/hyper vigilant mode and the body responds as if it’s in danger.

The parasympathetic nervous system that governs the “fight or flight” response can be triggered when the brain perceives itself to be in a dangerous situation.

However, it can be triggered when there is no threat at all. This can happen for a variety of reasons including stress and other medical conditions.

Everyone experiences stress from time to time and there are different types of stress, all of which carry physical and mental health risks. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

Long term, ongoing stress an lead to anxiety and panic attacks.

The neurological condition that affects my nerves can cause them to go into “fight or flight” and causes anxiety and panic attacks.

Not all stress is bad.

In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.

Long-term stress can harm your health but there are ways to manage stress. This is why a SELF-CARE routine is so important!

Be observant. Recognize the signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.

Talk to your health care provider or a health professional. Don’t wait for your health care provider to ask about your stress. Start the conversation and get proper health care for existing or new health problems. Effective treatments can help if your stress is affecting your relationships or ability to work.

Get regular exercise. Just 30 minutes per day of walking can help boost your mood and improve your health.

Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.

When experiencing an anxiety or panic attack — remember, “This too shall pass.”

Being open, accepting and compassionate with yourself about your symptoms can help them pass quicker. Tell yourself, “It’s OK, there’s something happening in my body, but that doesn’t mean it’s dangerous or life threatening.”

DOTK – Peaceful

Thank you for joining me for this “experiment”  !!!

Download the “Peaceful” printable by clicking on the image and saving to your computer.  Then, watch the first Virtual Bible Study video in this series as I created the art to illustrate this verse:

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”  Philippians 4:6-7 

God. spoke this verse over me near the beginning of the season of my life that was marked by headaches, hospitalizations, and cognitive impairments and it helped me focus on Him and not the anxiety I was experiencing.  Yes, I still felt and exhibited the signs of anxiety, however, I knew He was with my and I was not alone.

My Go Bag

… and tools I use to STOP the madness!

Today I found myself walking around the house in circles. By that I mean, I was going from room to room, picking up one thing at a time, then thinking of something else only to change directions and start another task. WHY? First I need to back up.

My plans for the day included another person who had either changed their plans without informing me, had forgot, or was still asleep…during our scheduled time together. As a result, I was filling my time with small, one off tasks, that were not on my daily schedule…basically busy work. I didn’t feel at liberty to engage in an activity that would tie me up if the person I was waiting on finally returned my call…I started to feel anxious.

Has that ever happened to you? You want to be productive with your waiting time but in order to get in the flow, you need to have the time to complete the tasks. If you are like me, while waiting on someone else the thought of starting a project that could be interrupted causes anxiety as does the lack of feeling productive “in the waiting” … so what do you do when you are time dependent on another person who, for whatever reason, does not seem to be respectful of your time?

Unfortunately, my pattern is that I find myself going in circles from small task to small task, not actually feeling accomplished. While yes, those items needed to be taken out of the living room and moved back into the office, I was not planning on doing it at that moment but at a later time … when I could not accomplish the things I had planned. See a theme? PLANS! Making and keeping them.

Eventually I catch myself going in circles and I tell myself to STOP! Take a breath and pray. Once I am in a state of calm…or semi calm, I follow a routine (yes I just said routine) that I created to help me break the pattern of being stuck.

Feeling stuck is a common human condition, but staying that way is not. Being aware of and recognizing your condition is only half the battle, the other half is being prepared with a plan you can implement any time you find yourself stuck, going in circles.

I use a “Go Bag” and have a video telling you how and why it originated and you can watch it here

In my bag are the tools I have collected and developed over the years which help me. Your tools may vary slightly, and if you need to borrow a tool from my bag, feel free. I only gained mine because I had to learn the hard way or, in some cases, someone special introduced me to them along they way.

Before you find yourself going in circles, designate your own “Go Bag” … if you are already feeling anxious or overwhelmed, STOP what you are doing and take a deep breath and say a silent prayer. Then check out my tool box for dealing with anxiety and overwhelm.
Fill it with the items that can help you … see What’s in my Tool Box for suggestions
Create a “get unstuck” routine – Have a go to place that you can go. Take your bag and go somewhere different. Changing your physical environment takes you out of the situation that is either causing or contributing to the feeling of anxiety/overwhelm/stuck and can have a major impact on your perception of events and can help you think differently about a current situation. Some places to consider are your local library, a restaurant or coffee shop, a bookstore or a park.
Pay attention to your body and your thoughts. When you notice you are going in circles, feel stuck, anxious, tense or aggressive, or find yourself having negative thoughts, implement your routine.

I would love to know the tools you put in your “Go Bag” … tag me on social media with #GoBagTools