Anxiety Stress and Panic Attacks

Developing a Positive Mindset: Turning Negative Thoughts To Positive

by Dan Regan | May 20, 2021 | Anxiety Stress and Panic Attacks

Developing a Positive Mindset: Turning Negative Thoughts To Positive

Could you do with developing a more positive mindset? Thinking negatively can lead to you feeling low, down or anxious. The more those thoughts fill your mind, and the more time, energy and focus you give them, the worse you can end up feeling.

What’s more, the more low or anxious you feel, the more of those thoughts there tend to be, leading to a cycle of not feeling particularly great. You may also find yourself thinking about all the things that could go wrong and then talking yourself out of taking action on the things you want to do.

Your habitual thinking patterns develop over time and from experience. The more negatively you think, the more low, down, stressed and anxious you feel, and the more it colours and feeds into your attitude, expectations and how you typically think, feel, act and react.

That’s not to say that you should switch to always thinking positively and being uplifted into every moment. That could be equally exhausting and limiting. And there are times when it is reasonable and appropriate to feel a bit low or negative about some specific thing you are experiencing.

Yet the more you can undermine and replace habitual, unnecessary, casual negative thoughts, the more positive your mental attitude and mood will be, and you feel better in yourself. You can start to feel more positive about life, yourself and the future, and to feel self-assured enough to believe in yourself and your abilities, and to take action on your goals.

Reducing Anxiety and Take Control Over Your Thoughts and Feelings

by Dan Regan | May 13, 2021 | Anxiety Stress and Panic Attacks

Reducing Anxiety and Take Control Over Your Thoughts and Feelings

There’s no doubt that the pandemic has had a massive impact upon many people’s mental health and well-being. There has been stress, worry and anxiety through the many stages of restrictions, lockdowns and opening up that have taken place over the months.

You can find many articles about the mental health impact of the pandemic on this website, and I’ve written about anxiety, fear, sleep problems and alcohol consumption, among other things. Covid 19 related anxiety, stress and worry has become a serious psychological issue.

If your mental health has been impacted upon by the pandemic then you may well be experiencing elevated levels of anxiety, stress or health anxiety. And I’ve certainly been helping people who are finding the removal of restrictions and the opening up of more aspects of our ‘normal’ lives to be causing problematic anxiety. Covid 19 anxiety syndrome can lead to avoidance, checking and heightened levels of worry and distress.

Covid 19 anxiety syndrome can involve issues such as avoiding public places (such a shops) due to the fear of contracting coronavirus, checking yourself (and others) for symptoms of Covid-19, becoming absorbed in news about the virus at the cost of getting on with other things, and imagining what could happen to family members if they contracted coronavirus (Nikčević and Spada, 2020). In essence, this anxiety syndrome, whilst pertaining specifically to Covid-19, involves the usual elements of anxiety, with avoidance, excessive worry, a heightened awareness of potential threat and all the accompanying unwanted thoughts and feelings.

Many of these anxiety issues may well continue to affect you even after the pandemic has passed, as anxiety certainly has a tendency to filter and generalise onto other aspects of what you think, feel and do. The good news, however, is that it is definitely possible to reduce your anxiety, interrupt unwanted thought processes and feelings, and to take back control over your thoughts, feelings, actions and reactions in ways that mean that you feel calm, confident and in control.

Mental Health Awareness Week – Mental Health and Nature

by Dan Regan | May 10, 2021 | Anxiety Stress and Panic Attacks

Mental Health Awareness Week – Mental Health and Nature

This week is Mental Health Awareness Week and the focus is all about noticing nature and making a habit of connecting to nature every day. Of course, every day of every year should be about helping and supporting everyone to promote their good mental health and well-being (along with their good physical health too), yet an awareness week helps to remind us all of the importance of self-care and looking after ourselves better.

Spending time in nature has a lot of research to support its benefits for your mental health. It can help you to reduce your anxiety and stress levels, and can help boost your mental health and well-being. I certainly find that running and walking in nature helps me to feel calmer, more positive and boosts my own sense of well-being (and exercise, such as walking or running, helps with mental health too).

In my opinion, few things beat finding a nice quiet place to enjoy and explore nature on a nice day. Getting away from the usual daily load at home and work, and switching off from screens, means you can just focus on the sights, smells and sounds of what is going on around you.

Anxiety Triggers and The Covid Vaccine

by Dan Regan | Apr 26, 2021 | Anxiety Stress and Panic Attacks

Anxiety Triggers and The Covid Vaccine

The other Saturday I went and queued in line to have my Covid vaccine jab. It was a beautiful sunny day so I walked there and joined the line of about thirty people, all calmly waiting our turn to get the jab.

I felt good that day. I’d been for a lovely ten mile run along the river and was pleased with how strongly I ran. I walked the five mile round trip to get my vaccine. I came home feeling fine and then later I felt quite tired but nothing else.

By the early hours I was shivering, burning up, moaning, unsettled, uncomfortable and feeling like I’d been hit by a truck! I know some people had no reactions to their Covid jab, but I was knocked for six. For someone who had run ten miles the day before, I struggled to sit up in bed to have a drink! And it’s no secret in our house (just ask my wife) that I’m a very bad patient indeed! My kids did me more than proud though while I was out of action (and my wife had a reaction to the jab too) and did things together nicely, fetched and carried and were all around pleasant and helpful (apart from the sniggering because they’ve never seen me so ill and incapable before!).

The jab itself is a doddle. Answer a few questions about medical type things (most of which I’d never even heard of) and within a painless second it’s all over and they give you the ‘I’ve had my Covid vaccination’ sticker and send you on your way. If you do struggle with things like needles and injections though, get in touch because I can help you with that.

However, vaccinations and needles aside, there was one thing during my appointment that reminded me of an old anxiety trigger that really used to get to me and send my anxiety soaring.

Clearing Out The Mental Trash To Reduce Anxiety, Stress and Worry

by Dan Regan | Apr 15, 2021 | Anxiety Stress and Panic Attacks

Clearing Out The Mental Trash To Reduce Anxiety, Stress and Worry

With so much information coming our way each day, and so many sources of information, opinion, commentary and fact that we encounter, it’s no wonder that sometimes it just seems too much. We can feel bombarded with negativity, argument, speculation, opinion and more. Sometimes we deliberately think and talk about some of these things, yet other times things just seem to get inside our heads and go around and around, often gathering momentum as they do so.

So many people that I work with for overthinking, anxiety, stress and worry describe how their mind seems full, how it never seems able to switch off, and how they find their heads filled with all sorts of thoughts. And on top of this, when there is emotion attached (as with anxiety, stress and worry), it can really exacerbate things.

It could be someone else’s opinion that gets into your head and leaves you doubting yourself and questioning things. It could be some world event that you find yourself thinking about. And you may well find your mind is full of things outside of your control, things form the past, imaginings about the future, little things that seem like big things, small things you even know you don’t need to be thinking about. And there can be a whole range of other negative, limiting, depressing, anxious thoughts that dominate and occupy your thinking.

All these things can get inside your mind and become part of your thinking processes and can influence how you feel in unwanted ways. That means we all need effective ways to ‘de-clutter’ our minds, to interrupt unhelpful thought patterns and to take out the mental trash that contributes to your anxiety, stress and worry.

Reappraising Negative Emotional Memories: How To Reduce Distress From Past Events

by Dan Regan | Mar 18, 2021 | Anxiety Stress and Panic Attacks

Reappraising Negative Emotional Memories: How To Reduce Distress From Past Events

Life can throw all sorts of challenges and problems our way. Sometimes it can feel like we are hurtling from one problem to another, and at other times, just as it seems everything is settled, something else crops up to occupy us. Perhaps the only certainty (apart from death and taxes!) is that we will face problems and challenges as we navigate our way through life.

To help us face life’s challenges, we can develop our confidence and self-esteem, our resilience, positivity, optimism and ability to be in control over our thoughts and feelings. We can get better at problem solving, at letting go of things we can’t control and at how quickly and effectively we recover and move on from stressful events we encounter.

Often we move on from these challenges over time, and the emotions attached to them wither and deplete. Time can lessen the initial emotional impact; we make sense of what happened, we find solutions and plenty of other things come along to occupy our attention. And there are plenty of therapeutic strategies and techniques that can help to lessen emotions on past events and to help you feel better when you think back, and as you progress forwards.

We have all encountered negative emotional events in our lives, whether it’s the death of a loved one, illness, an argument, a perceived failure of some kind, or something else. Our memories are our perceptions of past events and how we think about things can change over time and based on how we feel right now. If you feel bad or low then that will colour how you think back upon events in your life and those feelings can lead to more negative thoughts, feelings and memories that match that feeling coming to mind. And when you feel better in yourself, those past things may not carry the same weight and you may find it easier to think back upon earlier negative things (and easier to recall more positive things too).

When I used to struggle with anxiety and low self-esteem, I could easily recall many, many past events that I consider negative, most of which involved (in my view) me making an idiot of myself in some way. It used to be that anytime I thought back on one of these things I felt a pang of regret and embarrassment. Now, if I think back on them much at all, I shrug, remind myself that was back then and move on with my day.

Here today I’m covering recent research that provides you with a way to reflect on your own capabilities, to boost your self-efficacy and resilience, and to reduce distress on negative emotional memories.

Teenager Anxiety and Mental Health During the Pandemic

by Dan Regan | Mar 13, 2021 | Anxiety Stress and Panic Attacks

Teenager Anxiety and Mental Health During the Pandemic

With the ongoing nature of the Covid-19 pandemic, which has impacted upon us all, I’ve been helping loads of people who have been struggling with anxiety and other aspects of their mental health.

With the stop start nature of school and college, the lack of social interaction, the rise of screen time and the other limitations, one group who really need help are young people (and their parents who see them struggling and want to help). As well as pandemic-related anxiety, depression and stress, many adolescents may have found that issues such as low self-esteem, low confidence and overthinking have been exacerbated.

Now everyone is of course different, some young people will worry more than others, some will be more comfortable expressing how they feel, some will be more prone to overthinking and anxious tendencies, many may use distraction to get some respite from mental health issues and sometimes it can be hard to open up about how you feel and that you are struggling. And for parents seeing their kids struggle and wanting to help them, it can often be a challenge to know how much to intervene or gently push, what to suggest that will work, and how to be there for them in a meaningful way.

I’ve worked with adolescents from pretty much every school and college in this area for issues such as anxiety, lowness, self-esteem, confidence and stress (pandemic-related or otherwise). In this article I’ve covered a few things that can often help to alleviate symptoms and to help start feeling better.

Growth From Adversity: Post Traumatic Growth During The Covid-19 Pandemic

by Dan Regan | Mar 4, 2021 | Anxiety Stress and Panic Attacks

Growth From Adversity: Post Traumatic Growth During The Covid-19 Pandemic

“What doesn’t kill you, makes you stronger…” as Kelly Clarkson sang, and which has now made it impossible for me to say the phrase without singing the song! Although apparently the phrase originates from something Nietzsche wrote.

Be that as it may, it’s all about going through difficult and challenging experiences and coming out the other side of it with more strength and resilience because of what you’ve been through. Going through difficult times can lead to personal growth as we learn what we can withstand and get through and develop more robust coping skills for whatever comes our way next.

Certainly all of the evidence shows us that for many people, the Covid-19 pandemic has been traumatic. Yet whilst there has undoubtedly been an impact in mental health, such as anxiety, stress and depression, there have also been more positive aspects that have been gained. Bad stuff can be painful and it hurts, but we can also gain insight, learning, knowledge of ourselves and psychological resilience for future events (although if you’ve been affected by a traumatic event, you may benefit form therapeutic help).

Growing from adversity (post traumatic growth) describes the positive changes experienced by people as a result of their efforts to deal with challenging circumstances. There can be elements of personal growth, such as positive, healthy changes to your lifestyle or developing coping skills. Coming through adversity can lead to improved relationships with others and a renewed appreciation of the people in your life. And you may experience a greater appreciation for life, new perspectives and more gratitude for things.

It isn’t necessarily from the challenging events that we can gain positives, because many of these things can be painful and stressful, yet we can grow because of and as a result of these things. Through the traumatic events I’ve had to face in my life, from anxiety and bullying, to illness and bereavement, the result has been greater understanding of myself, the development of resources, a clearer perspective and focus on what’s important to me, and more appreciation and gratitude for the things I value in life. The events themselves were painful, hurtful and at times even unbearable, yet there have still more positive aspects that have benefited me and my life.

So has the pandemic led to any positive outcomes and how can you benefit from growing from any adversity you may face?

Positive Imagery Relaxation For Anxiety and Stress Relief

by Dan Regan | Feb 18, 2021 | Anxiety Stress and Panic Attacks

Positive Imagery Relaxation For Anxiety and Stress Relief

As the rain and wind batter my office window, how I wish I could be back in the sunny, relaxing New Forest. Last year, we headed over to the New Forest for a family holiday and it was one of the most calm and relaxing experience that I can remember. To avoid the heat I would rise early, get my trainers on and head out into the forest.

I just loved the quietness and the tranquility of being around nature, watching the wild horses and deer, exploring green paths and being in no hurry to be somewhere else. It was pure bliss (perhaps apart from the time I got lost in the forest for a few hours!!). I think we all love getting away from our usual routines and the demands of everyday life and having some quality time to switch off and unwind.

And let’s face it, with the busy lives we all live, where there’s always something else that needs doing and where we can feel mentally connected and switched on from the moment we wake, it can be hard to find time to relax well. Whether you want to combat anxiety and stress, curb overthinking, sleep better, perform better cognitively or just feel better physically and mentally, then taking time to relax is important. Yet it often seems like the thing on your to do list that you never get to and that gets sacrificed for other things.

And whilst many of us find time to relax physically, such as watching a good film, our mind is still whirring away and busy with it all. And, of course, you don’t want to have to wait until you go away to mentally feel better. You can easily build it into your day and, by making it a priority to take care of yourself, you’ll likely find yourself feeling more uplifted in your mood, more calm and relaxed, more able to think clearly and make good decisions and more free of tension and stress.

Even better, relaxation is a skill that you get better at through deliberate practice. So whatever your starting point, you will get better at being mentally calm and physically relaxed and those positive benefits will reverberate into every aspect of your life.

Anxiety and Imagination During the Covid-19 Pandemic

by Dan Regan | Feb 1, 2021 | Anxiety Stress and Panic Attacks

Anxiety and Imagination During the Covid-19 Pandemic

There’s little doubt that the current Covid-19 pandemic, and everything that goes with it, has had a detrimental impact on mental health and well-being. I’ve covered before about the mass of studies and research that demonstrates this impact upon mental health.

You may have found yourself experiencing symptoms and feelings of anxiety, irrititability, stress and even loneliness from being unable to see family and friends in ways you used to and would ideally wish to. As I write this (during lockdown three), positive tests and deaths are falling and the number of people getting the vaccine is accelerating, so let’s all hope that these green shoots continue.

And with it being Time To Talk Day this week, if you are struggling with anxiety or depression, or your mental health has been impacted in some other negative way, then please do talk to someone you trust. It is possible to get through what you are experiencing and there are those around you who want to listen, help and offer support.

Today I’m covering some research about the association between anxiety and your imagination.

Having a good imagination can be a positive thing; it can help with creativity, working things out, coming up with ideas and planning ahead. However, your imagination can have a ‘dark side’ that is linked with higher levels of anxiety, emotional distress, rumination and catastrophising. If you struggle with anxiety then these things may seem all too familiar in the cycle of anxiety, thinking the worst, dread and feeling you can’t cope with things.

So what does the research tell us about anxiety and your imagination during the Covid-19 pandemic, and how you can also use your imagination to effectively extinguish your anxiety?

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