Mental Health Week – My Struggles and ways to cope

Not a subject everyone is ready to talk about, especially with friends, colleagues, and even family.

Why am I doing this, what will it show? weakness, fear, shame, no it shows that am human and this is the week everyone can get involved in talking and sharing feelings in the Mental Health Awareness Week

Anxiety and heart palpitations

It started with heart palpitations, which I believed to be a heart attack, followed by sleepless nights spent mulling over the entire ordeal and attempting to find some respite while my palpitations insisted, “You’re losing control, you need to think your way out of this.” Naturally, that approach never proves effective. The quiet of the night only amplifies the pounding of the heart, resembling the beat of two drums, boom, boom much like the scene from King Kong just before his imminent appearance is announced.

Overcoming the fear of being judged

• Start by selecting someone you trust and feel comfortable with. This could be a close friend, a family member, or a therapist. Opening up to someone who is supportive and non-judgmental can increase your confidence and make the experience more positive.
• Remember that your thoughts, feelings, and experiences are valid. Accepting yourself and recognizing that it’s okay to have vulnerabilities can help build self-confidence when sharing with others. Remind yourself that you deserve understanding and support.
• Begin by sharing your thoughts and emotions in small increments. Test the waters by discussing less sensitive topics before gradually moving toward more personal matters. This allows you to gauge the other person’s response and build trust over time.
• Clearly express your needs and boundaries when opening up. Let the person know that you’re seeking understanding and support, rather than judgment or advice. Effective communication can set the tone for a constructive conversation.
• Identify and challenge any negative beliefs or assumptions you may have about being judged. Consider whether these beliefs are based on evidence or if they are simply self-limiting thoughts. Remind yourself that opening up can lead to deeper connections and emotional growth.
• If you find it difficult to overcome the fear of being judged, consider seeking support from a therapist or counselor. They can provide a safe and confidential space for you to explore your emotions and help you develop strategies to address your fears.

Why me?

Why should I be exempt from experiencing a mental illness? Am I somehow special, deserving to be spared while it moves on to afflict someone else?

Among my colleagues at work and certain family members, there are individuals who grapple with mental health challenges. Do they have any knowledge of my struggles? No, they don’t. But why is that the case? This is a thought-provoking question that I must delve into. Will I find the courage to broach this topic with them? It remains uncertain. I have confided in my immediate family, and fortunately, they have been accepting and open to discussing it freely.

Finding self-help treatment is easy, I have Google and Tiktok

Of course, you google it or go on TikTok for a “so called” expert who says Mediation works then the next video states Breathing works then CBT works, and an endless supply of solutions are found and you’re wasted hours trying them all, and spent 5 minutes on each before moving onto the next best technique shown in the list…STOP

The reason they don’t work is you give them a whole 1 minute or even up to 10 minutes, then move on to the next quick fix, how could that not work for you?

What treatment did I try?

I am no expert in this and have sought no expert advice in this guide, it is just what works for me.

Mediation

Mediation is not for me, I have 2 dogs and it’s never quiet around my area.

But here’s how it can work for certain people

• Relaxation response: Meditation triggers the relaxation response in the body, which is the opposite of the stress response. Engaging in regular meditation practice can help activate the body’s relaxation mechanisms, leading to a reduction in anxiety and physical symptoms like heart palpitations.
• Mindfulness and awareness: Meditation encourages mindfulness and awareness of the present moment. By focusing your attention on your breath, bodily sensations, or a specific point of focus, you cultivate an attitude of non-judgmental awareness. This can help you observe anxious thoughts or sensations without getting caught up in them or amplifying them further.
• Stress reduction: Anxiety often goes hand in hand with heightened stress levels. Regular meditation practice can help lower overall stress levels by regulating the body’s stress response and promoting a sense of calm. As stress decreases, anxiety symptoms, including heart palpitations, may also diminish.
• Heart rate and blood pressure regulation: Studies have shown that meditation can have a positive impact on cardiovascular health. It has been associated with reduced heart rate, blood pressure, and sympathetic nervous system activity (which is responsible for the fight-or-flight response). These physiological changes contribute to a calmer state, potentially alleviating anxiety and heart palpitations.
• Emotional regulation: Meditation can enhance emotional regulation skills, allowing you to observe and manage anxiety-related emotions more effectively. By cultivating a sense of inner calm and developing self-awareness, you may become better equipped to handle anxiety triggers and prevent them from escalating into palpitations or other physical symptoms.

Buddhism

I brought a Buddhist book and a figure years ago, it sits in the garden and looks peaceful, the book half-read, I failed at that too.

Buddhism offers various practices and teachings that can help calm anxiety and reduce heart palpitations. Here are some ways in which Buddhism can be beneficial:

• Mindfulness meditation: Buddhism emphasizes the practice of mindfulness, which involves being fully present and aware of the present moment. Mindfulness meditation can help cultivate a non-judgmental awareness of anxious thoughts and sensations, allowing you to observe them without getting caught up in them. This can lead to a sense of calm and reduce anxiety-related physiological responses, such as heart palpitations.
• Acceptance of impermanence: Buddhism teaches that all things are impermanent, including emotional states and physical sensations. Recognizing the transient nature of anxiety and heart palpitations can help cultivate a sense of acceptance and reduce attachment to these experiences. By understanding that they will arise and pass away, you may find it easier to navigate through them with less reactivity and distress.
• Compassion and loving-kindness: Buddhism emphasizes the cultivation of compassion and loving-kindness towards oneself and others. Practicing loving-kindness meditation involves generating feelings of goodwill and extending them towards oneself and others. This can help counteract self-critical thoughts and promote a sense of inner well-being, potentially alleviating anxiety symptoms and promoting a healthier relationship with oneself.
• Right understanding and insight: Buddhism encourages the development of wisdom and insight into the nature of reality. This includes understanding the impermanent, interconnected, and conditioned nature of all phenomena, including anxiety. Through the cultivation of right understanding, you may gain insights that help reframe anxious thoughts and reduce their power over you, leading to a greater sense of ease and relaxation.
• Ethical conduct and lifestyle: Buddhism emphasizes living in accordance with ethical principles, such as non-harming and cultivating wholesome actions. Engaging in ethical conduct and adopting a lifestyle that aligns with these principles can contribute to a sense of well-being and inner peace, reducing factors that may contribute to anxiety and stress.

What works for me?

Positive Mind Techniques

Here’s another discovery from TikTok: When you find yourself struggling and your mind is racing, try saying to yourself, “What is my next thought?” It’s like a magic trick that brings about a sudden silence in the mind. This technique is particularly helpful at night when you’re seeking peace and tranquillity before drifting off to sleep.

Breathing Exercises

I found that these techniques had an immediate calming effect on me, especially when I combined them with a hand movement known as the butterfly hug. The butterfly hug involves specific hand movements that help trick the brain and bring about a sense of calm. You can find more information and instructions on how to perform the butterfly hug technique here

The butterfly hug technique is a self-soothing method that incorporates bilateral stimulation, which can help calm the brain and reduce distress. Here’s an explanation of how it works:

• Crossed hand movement: To perform the butterfly hug, you cross your arms over your chest, placing your hands on your upper arms or shoulders. Your hands should be in a position where you can comfortably alternate tapping or gently squeezing each side.
• Bilateral stimulation: Bilateral stimulation refers to the activation of both sides of the body or brain. By alternating the tapping or squeezing motion from one side to the other, you create a rhythmic bilateral stimulation.
• Diverting attention: The butterfly hug technique aims to redirect your attention away from distressing thoughts or emotions. The combination of the crossed hand movement and the repetitive bilateral stimulation can help shift your focus and engage your sensory awareness in a calming manner.
• Regulation of the nervous system: Bilateral stimulation has been found to activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress responses. This activation can help regulate the body’s physiological arousal, promoting a sense of calm.

What Next

For myself, I will use the 2 techniques above Positive Mind Techniques and Breathing Exercises

These works for me but it’s a matter of trial and error, don’t be hard on yourself you will find your way.

I like the idea of the jumpers with the kind messages for the person behind and letters to complete strangers on the train saying lovely things about them.

Although this article does not specifically address gambling issues, it’s important to note that at the bottom of the page, you’ll find helpful links related to gambling and casino problems. If you or someone you know is experiencing difficulties related to gambling, it is strongly encouraged to seek assistance. Remember, there is no need to suffer in silence, as there are resources available to provide support and guidance with no shame, it is NOT your fault!