Category: Health anxiety

Remaining Mentally and Emotionally Stable Post- Pandemic.

~ Eleanor Segall ~ 3 Comments

I think we can all agree that the last couple of years were never in our plan. Whether we were at the best or the worst place in our lives by the end of 2019, a wide-spread virus and quarantine put just about everything on hold. Jobs, businesses, and routines all over the world were brought to a sudden halt—and one that has lasted for nearly two years. However, while many of our practical, everyday needs were unable to be met, this two-year pause did help to shine a light on our society’s immediate need for mental health resources. 

Whether you were facing pandemic-induced anxiety or depression, or you were fighting an old battle with any existing diagnoses, many of us had no choice but to ask for help. Luckily, with some time surrounded by loved ones and away from our busy lives we were able to truly care for our health. But now that we are finally seeing the light at the end of the tunnel, the question is, ‘how do we maintain our mental health post-pandemic?’ Well, here are some tips to help you do just that.

Normalise Your Needs

One of the biggest stigmas we often face when battling with mental health is the misconception that asking for help is considered weak. When in fact, that couldn’t be farther from the truth. Whether your struggle requires therapy, emotional support, or prescription medicine, asking for help and tending to your needs are the strongest things you could ever do for yourself. Specifically after the pandemic, this is the type of mindset we all need to adopt. By normalizing our natural, human need for assistance in times of need we can slowly eliminate this stigma, not only within ourselves but within our society as well. 

We can see how normalising our needs can even impact companies like Gopuff, who recently piloted prescription-based services in Philadelphia to support its consumers’ health throughout the pandemic. Similarly, BetterHelp, an online therapy service has created some buzz during the pandemic because of its on-the-go accessibility that has normalised therapy and integrated it into our daily lives.

Stay Connected

Along the same lines as asking for help, we need to make the point of staying connected post-pandemic as well. Many of our mental illnesses thrive in isolation; making it so important to establish a healthy lifestyle and surround yourself with a support system. 

Not only will a support system help you appreciate the good times, but they can also hold you accountable when you are struggling. And I know what you’re thinking but accountability is actually not as scary as it sounds. It is simply allowing your loved ones to call you out when you are living a life that is less than what you deserve. Luckily, when the accountability is coming from someone you trust, it can be the driving force that makes you want to be better mentally and emotionally and maintain your health for the long haul.

Find Your Passion

Oftentimes we hear that distraction is the best way to keep your mind off of the negatives in life. However, distraction is temporary and will only promote diversion, not growth. Passion however, will encourage you to go after the best things and life and in return, will promote mental wellness stability as well. 

A passion is whatever you deem it to be. It can be as simple as a love for reading or even a full-time job in teaching. In any case, it can allow you to step outside of your struggles and feel your impact on the world. Passions are also much more sustainable than distraction because they are not rooted in a temporary escape but instead, they are based in a love for a particular thing or idea. Exploring your passions can provide you with a sustaining peace that can get you through whatever feelings of uncertainty may arise after the pandemic.

Take a Break

Lastly, don’t forget to take a breather! Given the lax lifestyle that the pandemic brought on, many of us may rush back into the busy and overwhelming lives we once lived. However, we often underestimate the power of mental and emotional strain. We think that since we’ve had so much downtime these last couple of years, we no longer need a break. However, whether you are working a job or working on yourself, your mind is constantly going and is still in need of a break. Taking care of yourself is not selfish, so if you can find some time to go for a walk in nature, visit a spa for a relaxing massage/facial (you can search online for ones in your location, just look up phrases such as facial near me in Peoria, AZ for assistance), or even just spend some time with a dear and trusted friend, you can give yourself that well deserved break that all of us need from time to time to help us get through the days. 

Pandemic or not, don’t forget to prioritize yourself. Meet your own needs, stay connected with those you love, explore your passions, and as always, take a break and you’ll be sure to find some stability in your life. 

On my Therapy Journey to Being Free: I Choose Life. By Eleanor

~ Eleanor Segall ~ 9 Comments

I started back in therapy consistently (weekly), 2 months ago in August after reoccurrence of panic attacks. I have been working with a really brilliant therapist for the past two years who is a specialist in trauma and EMDR therapy. EMDR stands for eye movement desensitization and reprocessing therapy and is a way to help you process and confront traumatic memories, with the aim of reducing their impact on your life. Its a very good therapy for people struggling from PTSD (Post traumatic stress disorder). Although I do not have the full disorder, I do have some PTSD symptoms according to a therapy questionnaire, from being sectioned and in hospital in 2014 and other traumas that occurred around the same time.

My PTSD symptoms include:

– Panic attacks (palpitations, sweating, negative thoughts, fight or flight adrenaline and needing to cancel feared event) triggered by certain situations which remind me of the past traumatic events. This includes fear of medical appointments now including going to hospitals for myself or the drs surgery.

– Social anxiety- what will they think of me?

-Other fears over traumatic events – i can get triggered and feel flooded with panic.

So, as you can see, a lot to deal with and unpack in therapy. And figuring out my identity as a 33 year old woman with bipolar disorder (thankfully stable) and what the future could hold.

I have to say that finding an excellent therapist has been a lifesaver. I look back to where I was 2 months ago and generally (without jinxing it) my nervous system has calmed down a lot, I have been anxious but able to enter certain situations I couldn’t have done 8 weeks ago. My medications keep my mind stable and my husband and family are a wonderful support too. I love my work and can do it from home. I am really lucky in so many ways.

It is still a major work in progress for me, getting back to the person I once was. I prefer to work from home and I also am unable to go out as much alone as I would want. However, I am starting to go out more with others and I will keep working to find freedom from fear for myself.

If you’re feeling stuck or alone or fearful, reach for help. I have been very lucky to have help with funding my therapy sessions (shout out to my incredible parents) but they are so needed. I know not everyone has this.. the waiting lists for the NHS are so long and I was on them for years without support. My local borough also does not fund trauma therapy which was frustrating at the time.

Thanks for reading the update, feel free to share your therapy experiences with me,

i feel quite emotional writing and sharing this with you! And remember- to keep reaching, growing, and above all healing. Healing is so important for our mental health if you can access it,

Eleanor x

PS- while writing this blog. I was listening to the Sugababes originals Mutya, Keisha and Siobhan (MKS) sing No regrets which has the lyrics.. ‘I choose life’ . Listen here to this live version (not an ad, genuine love): https://www.youtube.com/watch?v=MfdYE7BkEsw

Being Self Compassionate when I have Anxiety (a List) by Eleanor

~ Eleanor Segall ~ 4 Comments
(image: Unsplash)

I think that I put a lot of pressure on myself to be doing and achieving and living my best life. The truth is that this sometimes leads to overwhelm. I often try to run before I can walk as I am the eternal optimist… and then on the day anxiety (panic) takes over and I can’t do things.

This week though I have had extra pressures. I have had to deal with some medical things like my blood test for lithium (which I struggle to get to the surgery for), a potential job interview and my fears around social anxiety. Needless to say i have felt panicked and have had to self soothe, be kind to me and really look after myself. I am also working with an EMDR therapist.

So I thought I would create a list of things that I and you can do to be kind to ourselves! (inspired by googling and things that help me). Feel free to add in the comments!

  1. Call a good friend and have a natter- always good to speak to those who love you for you non judgementally and don’t mind if you’re not having the best day.

2. Have a warm bubble bath or shower with your favourite shower gel/ bubble bath/ bath treats. I am a big fan of bath bombs. Theres something super relaxing about them and you’re taking care of yourself too! I love things with cosy vanilla scents personally.

3. Do not be hard on yourself or criticise yourself. Bad mental health is not your fault and tomorrow can always be a better day.

4. Talk compassionately to yourself if your anxiety is overwhelming. Do what you need to self soothe and look after yourself.

5. Make sure you get enough rest- its OK to curl up with a blanket and Netflix for a bit, or read a good book. making art can also be healing too.

6. Accept the way you are feeling and seek support from a trusted therapist, friend or family member. You are OK as you are. You just may need help to recover.

7. Cuddle a pet. I have two very sweet guineapigs who give wonderful cuddles.

8. Listen to soothing music- that you love..

9. Remember to be kind to yourself, look after your wellbeing if you are low or anxious.

10. Call a support line if you are in crisis– such as Samaritans 116 123

11. Get the help I need – understanding that it’s okay to need help and seek it out when necessary. There is always the option to try different forms of therapy such as EMDR therapy or other therapy depending on what is needed. Getting help is the best thing that we can do.

Love,

Eleanor

x

4 Ways to Make Your Mental Health a Priority in your Life by Emma Sturgis

~ Eleanor Segall ~ 2 Comments

Because of the stress and fear caused by the pandemic, more people are coming forward to talk about their mental health struggles. Mental health conditions, such as anxiety and depression, affect millions of people around the world. The inability to cope with stressful events as well as other factors can lead to an increase in mental illness.

When you make taking care of your mental health a priority, you will be surprised at how many ways there are to help a variety of mental health issues. Here are four simple but effective ways to improve your mental health.  

(image: Pexels)

Practice Mindfulness 

According to the UCLA Mindful Awareness Research Center, mindfulness improves mood disorders such as anxiety and depression.   Some people are skeptical about how mindfulness can create such positive results, but it really only takes a few days of regular practice to prove to yourself that being aware of what you do when you do it focuses your mind. When your mind is focused on a task in the present moment, it won’t engage in depressing or anxious thoughts. Definitely give it a go and see if it works for you.

Exercise Regularly If You Can

Physical activity is an excellent way to manage depression and improve your mental health.  Physical activity boosts the release of mood-enhancing chemicals in your brain. These endorphins can help reduce any feelings of sadness or anxiety, alongside other treatment. Exercise also increases blood flow to the brain, which can make you feel more energised and happier.  Furthermore, physical activity can help people cope with stress better by improving their coping skills due to the endorphin boost or just being outside in fresh air. Exercise is also a great way to spend time with others in a social setting such as an exercise class or do some gentle exercise at home.

Eat Healthy Meals 

Diet is an important part of our lives, we should make sure that we eat a balanced diet in order to nourish both our bodies and souls. There are many healthy food options to choose from which help you to look after your body and mind. For example, why not try the nutritional goods on offer on the Gold Bee website, such as the natural honey and coconut oil that can be added to many meals of your choice. 

Get Professional Mental Health Assistance   

Talking to a psychiatrist can help you learn how to deal with your mental health condition. It’s especially important to be able to get professional assistance when dealing with a life-altering event or trauma. Talking about your feelings, fears, and worries alleviates stress and can help mental illness. 

Try these four ways to improve your mental health. Mindfulness increases productivity and reduces stress. Physical activity benefits your mental health in many ways. Following a balanced diet nourishes both body and mind. Talking to a mental health professional can help mental health recovery.

Stress and Panic Attacks Part Two- My Mental Health.

~ Eleanor Segall ~ 1 Comment

Hi friends,

8 weeks ago when I last wrote, we were about to move into our new home. We have now been settled in and been there 5 weeks. It is so exciting and we have been overwhelmed with love. Moving though is a big life change and has triggered my mental illness again.

Lurking under the surface is my Bipolar/ PTSD anxiety disorder. If I do a lot and am more active, I can’t cope. I always try and do more than I am able and then end up crashing into panic- insomnia, racing anxious thoughts mainly and having to cancel plans. Social anxiety becomes heightened. Last week, I went to my mother in laws in Essex three times and also went to a family wedding (which was so special!). Both were lovely, but on Saturday night, my anxiety was triggered, thinking about going back home and socialising the next day- and my body and mind said Enough. This is too much.

Being on your own when you’re anxious and can’t sleep (but everyone else is) is one of the worst places to be. I actually posted an Instagram message at 6am about how I was feeling because I didn’t want to wake anyone up. People were really kind. I slept for maybe 2 hours and felt teary and emotional on Sunday, but had support from Rob and my family too.

The past few days my anxiety has been unleashed and remains high. I am writing this from my Mums house today as I didn’t want to be on my own again working in our flat . I have booked a session in with my therapist too because I am waking up feeling panicked. Its like my body and brain are trying to protect me from something, an old fight or flight response. I keep having regular panic attacks where I shut down, cry and hide in bed. Speaking to my therapist I know will help me process and clear the triggers behind whats going on.

Living with this is debilitating- but I will not be beaten. I will keep doing all I can to improve my low mood and anxiety, to keep going despite any setbacks and to try to heal my mind and soul so I can feel more confident and happier again.

Thanks for reading, I send love to anyone struggling

Eleanor

x

Start up Founders 50% more likely to suffer from a Mental Health Condition by Daniel Tannenbaum

~ Eleanor Segall ~ 1 Comment

(image: John schnobrich- Unsplash)

A recent article in Forbes highlights that entrepreneurs and startup founders are 50% more likely to have a mental health condition than an average employee or member of the public. 

Running a startup is very stressful and there is a lot on the line, including your name, reputation and finances. The article highlighted that being an entrepreneur can lead to ‘self-doubt, imposter syndrome, loneliness and burnout.’

In a survey conducted, it showed that only 25% of startup CEOs have some kind of executive coach or therapist to help them overcome their daily anxieties and stresses – suggesting more support is needed to help those entrepreneurs manage the stress of running a high-risk venture.

Mental wellbeing is an important factor for any startup founder, Forbes continues. The levels of stress and anxiety can shape one’s creativity, productivity and ingenuity. Taking care and managing your stress will preserve your talent and innovation and help you to become the best leader possible.”

Daniel Tannenbaum, co-founder of startup news site TechRound and a partner at short term lender Pheabs, explains:

“Startup founders and entrepreneurs are often taking on a huge risk financially, with hopes that they can raise enough money, grow a large company or exit for huge sums.”

“In the short-term, this means taking a financial pay cut, working significantly more hours with the hope that their proposition becomes established and successful.”

“But the process can be incredibly stressful. For example, a lot of startups do not really make money until they exit or are bought out, so regardless of how many hours you work in the first few weeks, months or years, your financial position does not necessarily change. Bear in mind, that you might be missing crucial time with your family, loved ones or you are not fully present in the room because you ‘cannot switch off.’”

“Running a startup is a huge financial risk and there is always going to be someone better funded and getting more PR. So don’t sweat, just do it for enjoyment.”

“Meanwhile, it can be soul destroying to see other competitors in your space or people you know getting massive PR, large funding rounds or sales – and you can really start to doubt yourself and feel like you’ve hit a wall. It becomes a horrendous spiral of jealousy, anxiety and doubt, whilst you have been underpaid and overworked for too long.”

“More than 50% of startups fail, yet it doesn’t stop people creating them, and new businesses being created daily.”

“But I think before you get into a startup, it is important to manage your expectations and understand your vision.” explains Tannenbaum

“You might need to look at this like, ‘I am going to work hard for 3 to 4 years and then reassess if it does not work out.’”

“And also, you just have to do it for enjoyment,” he concludes. “After all, running a startup means that you are calling the shots, not having a boss and being able to hire who you want. So if you can enjoy the everyday part of running a business and a startup, that’s great, and if you happen to make a lot of money, well even better!” 

Daniel Tannenbaum is the co founder of start up news site Techround

How Can You Better your Mental Health?

~ Eleanor Segall ~ 2 Comments

Your mental health is precious, and you’ve got to look after it as much as you can. We know sometimes this isn’t the easiest thing in the world as there are so many things that are beyond your control. We also know that even when things are okay, sometimes it’s still difficult to control the way that we feel. But, that’s why we’ve written this article, so that you’ve got some ideas as to the things that you can do to better your mental health. Keep reading if you would like to find out more.

Try To Relieve Whatever Stress You’re Holding

The first thing that we’re going to recommend is that you try to relieve whatever stress you are holding onto. We know that this isn’t easy, and we’re not saying it is, but it’s something that you’ve got to do if you want to recover. Your mental health is not going to benefit if you are constantly stressed. But, the only way that you are going to be able to relieve stress is if you know what is causing it. It’s for this reason that you’re going to have to think yourself or speak to a therapist and figure out what is causing most of the stress. From there, you can work out the best way to destress and take control, and this should ultimately end up improving your mental health. 

Hypnosis Might Be Worth A Try

Have you ever given much thought to trying hypnosis? Professional hypnosis involves interaction with you and the therapist to heal mental health issues going on in your life. For example, you can get hypnosis downloads that will help you to do whatever it is you’re aiming for. Hypnosis will involve your consent and its worth a try- Your mental health is worth it. Search for a recommended therapist.

Try Taking Up A New Hobby

The final thing that we are going to suggest is taking up a new hobby. Your mental health will always be worse if you are not distracting yourself from negative thoughts. You’re going to get too deep into things and you may spiral into anxiety or depression. Instead of doing this, find something that you enjoy doing, thats a positive focus. It can be a sport, or a game, reading, watching TV, completing some arts and crafts, whatever you want to do as long as it takes your mind off of your thoughts for a little while. Become immersed in whatever you are doing, and leave the rest of the world behind for a while.

We hope that you have found this article helpful, and now see some of the things that you can do to better your mental health . Something on this list should help, and if it doesn’t, there are also plenty of other things that can be done as well. Make an appointment to see your GP or therapist if your mental health worsens and take care of yourself- self care is vital.

This article was written by a freelance writer.

Digital Detox Ideas for Mental Wellbeing.

~ Eleanor Segall ~ 4 Comments
(image: Unsplash)

It’s no surprise that our mental health is affected by the culture around us and our technology-based lifestyles. Every day we are bombarded with stimuli and information that influences our mental and emotional states and alters our opinions and worldviews. This is happening all the time, every day.

Today, we spend so much time online that it has become second nature, and we are losing important social skills and mental abilities that were once considered essential for a healthy lifestyle. It’s important to remember the impact technology has on us and adapt our lifestyles to include more nourishing practices. You can do this with a digital detox, read on to discover more. 

Spend time offline 

Depression comes in many forms and is very common. You can be mildly depressed due to a situation eg something that happened in work, or clinically depressed meaning you have a low mood that doesn’t seem to go away and only medication seems to help. Any state of depression can be exacerbated by using the Internet. 

Those who overuse the Internet are prone to depression, researchers have found. This may be due to the lifestyle of heavy Internet usage that limits social contact and encourages a stay at home mentality, but it could also be caused by mental feedback loops when feeling of depression and low mood are reinforced through Internet behaviour. 

Naturally, there are several solutions to the issue. If you experience low mood coupled with high Internet usage, consider switching off for a period or limiting your usage in the week. Instead of Internet usage, try a different activity such as talking to friends and family or taking a nature walk. 

Limit SmartPhone Usage 

Smartphones are a wonderful invention, as are mobile phones for seniors; they are portable computers and communication tools, essentially. But there are some underlying issues associated with them, especially with regards to mental well being. It’s thought, for instance, that high smartphone usage can increase anxiety and feelings of unease and restlessness. It’s no wonder with so much of our lives dependent on them. 

Smartphones can increase anxiety due to our attachments to using them. We not only store important everyday information on them; we also communicate through them, socially and for work. In some ways, our smartphones have become our gateway to the world, and it’s difficult to put them down sometimes or go a few minutes without checking them for updates. 

Although it’s challenging a successful digital detox will involve a reduction of smartphone usage. You can limit your usage by making certain rules for yourself. The phone is not allowed in the bedroom, for instance, or you are only allowed a certain percentage of screen time per day. Train yourself to use the smartphone less and create discipline by opening up other avenues of communication.  

Log Off Social Media

The Internet is useful for many things, but no one knows what it’s main purpose is; that said if it’s meant for anything, it’s meant for communication. Social media is an online phenomenon that has emerged or evolved throughout the age of the Internet, from chat rooms in the early days, to MySpace and then Facebook and others. There are now 2.7 billion Facebook users worldwide. 

Although this platform is an excellent way to communicate with friends and relatives globally, to start businesses, sell things, and market services, there are some hidden dangers that can lead to anxiety and depression in people, some of whom are unable to escape from their online habits. 

Everyone on Facebook presents the best possible image of themselves, which leads to feelings of inadequacy and low self-esteem when some people start comparing and contrasting. The reality is that many people experience issues in their lives, and no one is as perfect as how they like to be perceived. Logging off social media for a time can greatly benefit your mental wellbeing. 

Social Media Dangers 

The dangers of social media extend beyond low self-esteem based on comparisons. Facebook and Instagram may be the catalyst for such conditions, but the conditions can then manifest in various ways and cause long term mental and physical health issues. Disorders such as anorexia and addiction can worsen from heavy usage.

A phenomenon that affects mainly women is an increase in body awareness and adaptive behaviour based on the effects of social media. Since so much of social media feeds are occupied with perfect images, some women feel pressured into conforming and changing their body shape to achieve positive attention. This encourages eating disorders like anorexia or body dysmorphia. 

This all points to a reduction in social media usage for improved mental wellbeing. It should also highlight the consequences of comparing ourselves to others. You can limit your social media usage by deleting your apps for a period, perhaps a week or a month. It doesn’t mean you have to leave the website, but train yourself to develop healthier online habits. 

Improve your Sleep

Researchers have found that the average person requires eight hours of sleep per night to go through their full sleep cycles. What’s more, your sleep should happen through the night due to your circadian rhythms – these help keep the chemicals in your brain properly balanced so that you regulate and maintain optimal mental wellbeing. 

Technology can influence and disturb your sleep patterns and cause insomnia in extreme cases. Harford researchers discovered that the blue light from laptops phones and devices was sufficient to reduce the levels of melatonin in your system. Melatonin is the chemical responsible for putting you to sleep. So using your screen every night in bed might cause you to fall asleep later and feel more drained in the morning. 

A digital detox is recommended if you find your sleep pattern is disturbed for some unknown reason.

Make your bedroom and technology-free zone. Leave all your devices elsewhere in the house and take a book to bed instead. Reading a book does not have a digital glow and should help you fall asleep faster. You might also delay your technology usage in the morning shortly after waking. 

Above all, look after your mental wellbeing and detox when you need to.

This article was written by a freelance writer

The Secret Signs of Anxiety.

~ Eleanor Segall ~ 3 Comments


(image: Unsplash)

We all think we know what anxiety looks like. It looks like hyperventilating, sweating, and a worried look on someone’s face. But the truth is anxiety looks like a lot of different things to different people, and there are some secret signs of anxiety too. 

While you can’t mask all of the physical signs like hair loss, increased or decreased appetite; a lot of anxiety is dealt with in secret. 

Even if you don’t personally have anxiety, it is important that you can spot the signs of anxiety in your loved ones. It will help you to help them. 

There are some common, yet not totally obvious signs that someone (or yourself) is suffering. It is important that you let them know that there are options for support. Sometimes a good conversation and regular therapy can help. Other times medication and rehabilitation like The Banyans might be the answer.

Headaches

Some headaches are caused by dehydration, and others are caused by stress. A stress headache usually happens because someone is holding their jaw clenched tightly, which causes tension in the neck, shoulders and up to the head. The clenched jaw may last through the night, and this will cause headaches. 

Eczema

Note that stress and anxiety cause an inflammation reaction in the body. This, in turn, will cause eczema to flare up. Another issue is that when people are anxious or worried, they tend to sweat more. The sweat will act as an irritant and increase the impact that eczema is having on the body. 

Sweating

As mentioned above, extra sweating can be a sign of anxiety. This is due to the adrenaline that is running through our bodies. The adrenaline is involved in the fight-or-flight reaction, and that ‘state’ is a high alert state. It causes sweating. 

Bad sleep

If you, or someone you care about, are often talking about how poorly they are sleeping, there is a good chance there is something deeper going on. Most often mental health fluctuations will cause a person to sleep more than usual or not at all. Insomnia, nightmares, sleepwalking, disturbed sleep are all common signs of anxiety and stress. 

Illnesses

Coughs, colds, aches, pains, and generally feeling run down are signs of anxiety too. Stress has an awful impact on your immune system. It promotes and overproduction of the hormones that regulate your immune system. This affects the ability of your body to produce white blood cells to fight infection. The weakened immune system means you are more susceptible to illness. 

Stress and anxiety will also impact your mood. It will make it more difficult for you to regulate your emotions. People who are feeling stress are usually irritable and can have mood swings too. Difficulty concentrating can also be a symptom as well as an issue caused by stress and anxiety. Decision making and memory are impacted too. 

If any of these things sound familiar to your then it is time to take steps to reduce your stress and anxiety levels or have a chat with a friend who is exhibiting signs. 

Make sure you look after yourself and speak to a doctor if you are concerned about your health.



This article was written by a freelance writer.

How to Successfully Cope with Menopausal Anxiety and Panic Attacks by LadyCare Menopause

~ Eleanor Segall ~ 2 Comments


For many women, menopause can be both a blessing and a curse. Although it signals the end of menstruation, it also means that a woman is no longer reproductive and that the aging process has well and truly begun.

Menopause starts when a woman’s ovaries no longer release eggs, causing their monthly periods to stop. If you have not had a period for 12 months, this probably means you are going through menopause.

About menopausal anxiety and panic attacks

Menopause can give rise to anxiety and panic attacks, and the symptoms can manifest in a variety of ways. Often, you will feel your heart racing, and you will start to sweat. You may also feel a quickness of breath. In addition, there may be some tingling or numbness in your fingers. You could also feel dizzy, although you won’t pass out during an anxiety attack due to the high levels of adrenaline – you will just have to wait for the episode to come to an end.    

Experts have advised that you can overcome anxiety and panic by focusing your attention on something else, such as a sound or a smell.

Besides anxiety and panic attacks, what are the symptoms of menopause? Here are the most common:

  • Brittle hair
  • Dry skin
  • Irritability
  • Lack of energy
  • Mood swings
  • Lack of or reduced libido
  • Hot flushes
  • Night sweats
  • Incontinence
  • Palpitations
  • Dry vagina
  • Sore or tender breasts
  • Weight gain

How to reduce your menopausal symptoms

While some of these symptoms may be unavoidable, you can reduce their effect by taking good care of yourself. Consider the following tips.

  1. Eat nutritious foods that won’t trigger your symptoms

Make sure you eat lots of green vegetables, dairy products, and foods rich in calcium and vitamin D. Meanwhile, you should avoid spicy and sugary foods and anything that contains caffeine or alcohol. One helpful tip is to compile a list of any foods that seem to trigger your menopausal symptoms.

  1. Maintain a regular exercise schedule while keeping yourself hydrated

Another adverse side effect of menopause is weight gain, although you can offset this by exercising regularly. The benefits of physical activities include: 

  • A boost to your energy levels and metabolism 
  • Healthier bones and joints
  • A reduction in stress 

Exercise can also help you fight off anxiety and depression. This is due to the endorphins released by your brain during a physical workout.   

Meanwhile, make sure you drink at least 8 to 12 glasses of water every day, as this will reduce your skin and vaginal dryness. Moreover, this simple lifestyle change can also reduce any bloated feelings you may be experiencing due to hormonal changes. As an added bonus, drinking lots of water can also improve your metabolism. 

  1. Take sugar in moderation

Foods high in sugar and refined carbohydrates can cause depression and poor bone density. They can also cause your blood sugar levels to fluctuate, which can make you feel tired and irritable. 

  1. Go out on a regular basis 

Staying indoors for too long is not good for your mental health and may even aggravate your menopausal symptoms. As well as the benefit of absorbing vitamin D from the sun, an outdoor stroll can also reduce your stress levels.       

  1. Ensure you eat regular meals

Skipping meals is not a permanent weight loss solution and can exacerbate your menopausal symptoms. It is much better to eat your meals at regular intervals, as this will help you avoid any metabolism problems.       

Conclusion

Although menopause is an unavoidable inconvenience, you don’t have to let it bother you. In fact, if you adopt the natural methods outlined above, you will be able to live life to the full without having to worry about the annoying symptoms.   

This article was written by LadyCare Menopause Ltd.