Tag: Self care

Dealing With Anxiety Attacks (AKA broken brain)

Earthy Views

Being a human and a blogger sometimes means being real and vulnerable.

So.. Monday morning I got up at almost the normal time and started getting ready to go to work. My brain has been on full gear since 11:30 pm…(lets be real, been longer then that but I will tell myself the above)

~ 5 days till Christmas ~

No decorations (Thanks trying to get ready to move and things are packed), 

Not the regular company planned (Thanks grinchy Pandemic)

No gifts for others. (Stress is starting to build.) 

The icing on this not so lovely cake that has been hit with a flame thrower of emotions was I forgot to send a card. There was the mudslide of my brain.

Here are some tips to help someone in a full blown anxiety attack. 

  • Validate how they feel by listening. People that are in a panic are not thinking with the best part of their brain. Don’t argue with them.
  • Provide tissues.
  • Get them some water if they are ok to take a few sips.
  • If they are ok enough, hold them. Nothing is really feeling safe and ok at the time. They may not want to be touched..
  • If they are in a crowded space try to get them to a safer quiet space. Where they can try to regain dignity. Sadly an attack like that will fuel the bad feelings they may be having for themselves.
  • Try not to talk too much or ask more questions. Remember they are in flight or fight. The brain is overloaded.
  • You can try to help to remind them to breathe. (They might struggle to breathe through their nose.) Encourage slow breaths through the mouth. 
  • A warm cloth after they calm down.
  • If they have emergency medication, get it for them. Help them get it in their mouth.

If you tried the steps to help the person and they are still having problems ask if they feel they need to go to the hospital especially if this is the first time this has happened to them. Panic attacks feel scary by themselves but are not life threatening. They really suck and take a toll on the human having one.

Being in a state of brain break can be scary for the person going through it. 

Some of the physical things their body could be exasperating..

  • Crying, sometimes to the point of sobbing so much it hurts.
  • Shaking.
  • Sweating.
  • Heart palpitation.
  • Feeling of pending doom.
  • Weakness that they can’t hold themselves up. 
  • Flailing their arms.
  • Nausea.
  • Throwing up.
  • Chill or hot flashes (the body had gone into crisis mode and can’t regulate normal function).
  • High blood pressure.
  • Breathing struggles.

Anxiety is often very scary and fills the person going through it  with guilt and embarrassment.

I love his work! Nick Seluk on Facebook The Awkward Yeti

Panic attacks/anxiety are real medical conditions. I guide you to see your regular medical provider to have tests done.  The care providers need to determine if the stress is caused by some imbalance or medical condition. Sometimes hormones, vitamin deficiencies, food sensitivities and low iron can leave our brain vulnerable. Likely they will want to do a blood test just to make sure you are not dealing with other conditions. They might refer you to specialists. 

https://www.gemmacorrell.com

Coping Skill

  • Get enough sleep.
  • Drink some water.
  • Eat regular small meals every 4 to 5 hours.
  • Try to keep to your regular schedule.
  • Have a safe quiet place for self care.
  • Take time to recover.
  • Read or watch something funny. Laughter helps the brain.
  • Singing releases happy hormones.
  • Do your hobbies.
  • Keep active, walks, stretching, swimming.
  • Keep a journal that can help you to learn triggers and share it with your medical staff.
  • If you have learned tools like cognitive behavior therapy (CBT) mindfulness, practice when you’re not stressed.
  • Try to remind yourself this is a moment in time not your whole life.
  • Forgive yourself.
  • Remind yourself you are a human and you are allowed to have emotions and you are allowed to not feel ok.
  • Work with a therapist (guilt, past hurt and trauma can affect how the brain processes).
  • Just because your brain does not play nice doesn’t make you a bad person. 
  • Take your medication (if your meds make things harder make an appointment with a doctor as early as you can. Even a teleconference) You have the right to feel okay and safe!
  • If you have vitamins, remember to take them too. B complex D can help please talk it over with your doctor and pharmacy before starting herb or vitamins. They can have side effects too.

My wish for you this holiday, happiness and calm. Remember it is ok to be “Okay enough” Be kind to yourself. This is your picture, create the best you in the moment. We don’t need to be super heroes. 

Artist – Devine Colors on Instagram

Managing after loss

Earthy Views

This week was going to be bumblebee butt or fly’s eyes. (Future blog post) Real-life stepped in the way. Another young person has been taken from this world. I have met many beautiful charismatic souls in my journey. Some leave artwork in your heart.

How do you say so long my friend?

  • Write a letter, to them, their family or just a letter that is only for you. (If your emotional or holding negative feelings, it is ok to write that to yourself)
  • Find a song that reminds you of them or one you loved together
  • Put up a reminder or memorial (Creating a scrapbook or memory book)
  • Post on their social media if it is still up.

If you’ve had to face grief head-on you may know grieving has many emotions. Learning about grief can ease your passing through the dark path. We have had friends, loved ones and people in the community’s lives cut short due to suicide, drug-related, sudden accident, violence, terminal illness and old age. No matter what ended a human’s life we need to help each other and learn ways to cope with each of our losses. Takes a village to raise a child, it also takes a village to deal with the loss of someone.

As children, we are dependent on our parents, and as aging adults at the end of our lives we are often dependent on our children. Conversely, the chapter between those two phases is characterized by independence. And yet adulthood is actually the time in our lives when we experience the most hardship, the most intellectual challenges, the most loss, and the most mental anguish.
For a large majority of us, we were never prepared to deal with these situations. No one teaches us how to go through divorce, handle depression, support a family member through addiction, bury our parents or worse, a child and keep on living through the grief.
During adulthood we need our “village” more than ever, and yet it’s drilled into us that we must bootstrap our way through life, going it alone. Many of us find our people, our village through work. (I used this from below link, the words summed up my feelings.)
https://anglefullofgrace.com/2018/02/07/it-takes-a-village-to-raise-an-adult/

The brain and body go through so much when we are dealing with grief. We release stress hormones into the bloodstream. The hormones can be there for a long time, many months can pass when our hearts are broken. This is a time to be mindful of your own health and wellness. Things that might give you clues into your own coping and well-being: are you getting headaches (or more headaches) gut changes (diarrhea, nausea) energy levels, sleeping changes, weight changes and mood are so important when you are feeling grief, anxiety or sadness. If you are struggling with any long term stress, please get help. You might need to talk to your doctor or a therapist. This kind of pain is often hidden from the world, it is ok to not be ok. Being a quiet martyr might not benefit your long term health and healing. When a Loved One is Dying: The Unspoken Emotions & Impact

Please have water, light snacks every 4 hours, light exercise like a walk or stretching, resting, watching funny shows, you might think oh I’m too sad to watch anything that makes you laugh ( laughter is medicine) Laughing even smiling starts to change the sad chemicals in the brain. 

What can you say to someone that had a sudden tragedy? 

  • I care about you
  • I’m sorry this is hard
  • I hope you find peace
  • May the day have some light
  • Can I make you tea or a meal (with the pandemic you can offer to drop off or have a meal/tea sent to them)
  • Are you able to do something kind for yourself.

What makes some of us shut down?

  • Coping mechanism
  • Defense mechanisms
  • Fears
  • Anxiety
  • To much thinking. Our heart and brain become overwhelmed.
  • Not having or knowing the words to say.

Sometimes we just need something to hold on to a memorial. Sometimes we don’t have a picture or an item. Perhaps you could make your own special thing to remember the living.. Planting a plant or making art. Write them a letter. Maybe set a day and feed something or someone. In our wedding ceremony, we had photos of the people we had lost. I really have a value of honoring the people that are not with us still. Not everyone shares my openness of talking about death, I believe death is part of life. The western cultures around dealing with death are sad. Death is sad, loss of any kind is not something we enjoy. 

A friend of mine writes notes, attaches them on balloons and let’s go, remember the loved ones that have left. I type or write notes to the ones that touched my heart. Please live life like you are a value! You might not know it, someone might be here because of your smile.

Photo by Snapwire from Pexels

lady with candles Photo by Erik Mclean from Pexels

Holiday self-care

Earthy Views

Holidays can be very hard at the best of times. This will be the hardest year many of us have had. Remember we all come from different backgrounds, traditions and upbringing. Some had loving memories of time spent with people they cared about. Others struggled with negative memories. Stress and anxiety may not play kindly.

Whether you are relieved to spend time alone or you are missing people. Taking care of your physical and mental health is very important. You are important! If you are someone that takes vitamins please know the best mix for the changing seasons. If you don’t maybe talk to your doctor or alternative practitioner about what might benefit you. I switched my vitamins last month to help fight the blahs of longer, darker days. 

Setting a water goal can help. Clean water helps our bodies run better. Like an engine needs oil our brains and bodies need water to function. My friend and I were using the little Genies on the cell phone emojis that would be our “Water genies.” There is a blue one and a red one if I had hot water I would use the red one with how much water I drank. She did the same. We did better with keeping track.

I have made myself and my family stress reduction boxes. You can use whatever works to keep your things in. You want it to be portable so you can grab something on the go to aid in feeling better.  A care box is something you build to help when you feel stressed, blah, sad  or angry. If we need to distract, defuse or change our pattern of thinking. This box can be a blessing.

Things you can put in a shoebox, backpack, basket, really anything that is easy to pull out the things to aid you in feeling calmer and work towards healing. Non-alcoholic drinks like tea or a juice box, sparkling water. You can put a small craft in or game, gum, bubbles to blow ( they help with deep breathing and opening our lungs) writing pad, drawing pens a stress ball, a kaleidoscope, essential oils,  any small things that help you feel better. I found a plastic smiling poo in a dollar store for a box I made for someone, I called it when poop hits the fan box. They ready liked it. Handwarmer and a healthy snack can be great things to add. 

Eating at regular times can help balance you mood by keeping blood sugars regulated. People in the health field suggest small meals or snacks ever four hours. Healthy foods prompt wellness and give you better immune support.

Make a list of things that help you feel better. Maybe soak your feet, have a shower a bath while watching a funny show. You can add people to contact that promote your feeling better. Get into the fresh air, loving a pet or nature. Hang out in a cozy spot and read. Remember it is ok to take time for you.

Photo by Tatiana Syrikova

Humor when we are having a hard go, sometimes it is hard to find humor. Laughter has health benefits and is very healing. Comedians I enjoy is Gabriel Iglesias and Michael McIntyre Tonight when I was finishing up the post, I had some of my own stress, my 16 year old dog was having a hard health night after making sure he was stable and calling to make a vet appointment for him I watch the above videos! I feel a bit better.

If you are on medication please remember this is part of keeping you healthy. Please follow the instructions from your practitioner. 

If you need help please contact a support line.

Take time to smile and be thankful.

The bath tub photo is by Photo by Taryn Elliott