It’s time for the A-Z of Wellbeing and this month I’m looking at the letter P. So lets get started.
Panic – When panic sets in, breathe. Take a moment and know you will be ok, just focus on your breathing. Anxiety can cause us to panic. If you experience a panic attack it can last anywhere from 5 minutes to 20 minutes. Although some can last longer. Whilst they are scary and distressing, they are not dangerous, it may not feel like it at the time and you may feel overwhelmed and have a variety of symptoms including sweating, shortness of breath, tingling in your fingers, feeling of dread. Seek help from your GP and/or get in touch with a therapist who will chat through your fears and anxiety and your panic attacks. Don’t suffer on your own, there is a way through it.
Passion – What do you love and what do you enjoy? Are you able to spend as much time as you want on your hobby or sport? This can be a great stress reliever, but juggling work, kids, and all that life throws at us can distract us from spending time doing what we love. Try your best to carve some time out daily or every few days to do something that takes you away from the day to day. Enjoy your passions and don’t feel guilty spending time doing what you love. And if you don’t have any hobbies, then pick a few things to try out.
Past – We cannot change the past, there is nothing we can do. It can be difficult to move on if something has happened and you can’t see a way forward. We all have a past, there is always going to be things we dwell on or wish we could change or hadn’t done, but the past shapes who we are today and the actions we take today. It can be hard to let go, so write down what it is that is bothering you, then really look at it, what can you do to move forward? What small step can you take to start letting go. Look in a mirror and say out loud, ‘I cannot change the past, but I will learn from it and take small steps to let go and move forward’. Speaking to a friend or therapist can help you to understand why you are struggling to move on. Be kind to yourself as it takes time.
Pause – How many times in a day do you stop what you are doing and pause? Probably not often. We are all so busy being busy and running around that there isn’t time to stop and gather our thoughts or reflect on what we’ve been doing, This week set a reminder in your phone or calendar to stop for 5 minutes, it could even be 2 minutes, and breathe. Take slow deep breaths, try to make the out breath longer than the inbreath as this will help to reduce stress levels. Have a look on YouTube and you will find hundreds of short meditations and breathing exercises you can do.
Pets – Our furry friends are the best. They listen to us; they hug us and give us unconditional love. When you’ve had a bad day, there is nothing better than snuggling in with them and feeling the craziness of the day lift. Stroking a pet is very therapeutic, it can help to reduce your stress levels. So, the next time your day perhaps doesn’t quite go to plan, reach for your furry friend and breathe.
Positive – It can be a challenge to be positive all the time. No one expects it, it isn’t natural. We have down days and happy days and many days in between. Sometimes we have to dig team to get out of bed or put a smile on our face at work. Instead of trying to be happy all the time, particularly on the days when it feels impossible, why not look for the positive in each day. What one thing brought you joy or made you smile that day? You could say them in your head or write them in a journal or tell them to your loved one.
Physically active – For many of us we have a love hate relationship with exercise. But your exercise doesn’t have to involve going to the gym or running around a tennis court. Just put your trainers on and get out for a walk or run instead. Enjoy the fresh air. All it takes is 20-30 minutes a day and it will be of benefit to your mental and physical health.
Thank you for reading and I hope it has been of some help. Next month, we’ll look at the letter Q, which will be interesting.
In the meantime, have a lovely week, take care and look after you.
Love Emma xxx