TOOLS FOR COPING WITH SYMPTOMS

In this tool kit, I have included some really powerful practices that will help you cope with life’s challenges. Some of which have been proven to work (with persistence off course). Please ensure that these practices do not conflict with health problems.

Maintaining and Managing your Mental Health & Wellbeing:

1.       Try some physical exercise: go for a walk, run, have a longer bath or shower, writing in your journal, or doing a ‘wall sit’ exercise eg see: 

                       https://www.youtube.com/watch?v=-cdph8hv0O0) 

2.       Try out some guided meditation/yoga- lots available on you tube. You can also listen to Dr. Joe Dispenza.

3.       Mindful Walking- without devices, take a walk in nature or your garden. Pay attention to what you hear, see and feel- repeat daily.

4.       Reducing device time eg turn off devices 1 hr before bed, take a 1 hr break from devices, exchange time spent on device for something you love doing or helping someone.

Social support-  

1.       The Befriending Directory allows you to search for support service/groups services by location and health condition/situation . There has been some positive reviews from people, experiencing social isolation and/or long term health conditions, who have found support through this site. Go to: 

https://befriending.co.uk/organisations-directory/

Managing & Reducing  Nervousness, Anxiety, Panic or Depression:

1   For Regulating the nervous System/Anxiety/Emotional Release-  Deep Breathing   

https://www.youtube.com/results?search_query=sandy+breathwork 

2  Standard Breath Work Techniques  4-7-8 breathing exercise for 5-10 mins (See Video Links below) 

4-7-8 breathing technique tutorial: 

https://www.youtube.com/watch?v=qV3hccsqqKM 

4-7-8 breathing exercise: 

https://www.youtube.com/watch?v=BKFgbEU1e4w&t=2059s 

10-minute meditation for anxiety: 

https://www.youtube.com/watch?v=O-6f5wQXSu8&t=228s 

30-minute meditation for anxiety: 

https://www.youtube.com/watch?v=MiZNu5Fp_ZU&t=272s 

Anxiety

1.       Coping exercises

Go to NHS site for coping tips: https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/self-help/#:~:text=Regular%20exercise%2C%20particularly%20aerobic%20exercise,walking%20fast%20or%20jogging

2.       Excessive/Over worrying

This exercise is called worry time. Confront the worries by making time for them. choose a specified time of day for this exercise. You will need paper, pen and a ruler or a computer.  Draw 6 wide columns. Column 1- list all your worries – leave room for later thoughts. Column 2, next to each worry think about whether there is a solution- add a yes or no next to it. Column 3, for all the yeses state the solution and date by which it can be reolved. Column 4, for all the nos state whether the issue is within your control- if yes, figure out a way forward. If no make a decision to park it or pass on to another person. Column 5 write out the ones that you can deal with for the week. Column 6 write out the ones that’s for later, add the delegated ones too.  Review daily.

3.       Other exercises for Confronting and Reducing worries .

Please have a look at this recording:  https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/tackling-your-worries/  Remember to also try the exercise explained below it, you will need to do it daily and set a specific amount of time for this.

Depression

1.       Engage in Socialising/sports/volunteering/support groups eg- call a friend, join groups where you can join in activities like meetup.

2.       Find things that interest you, focus on completing tasks, create a thing that gives you reason to keep making an effort.

3.       Go for a walk in nature and practice mindfulness- focus on your steps, sounds, smalls and things that are in your view.

4.       Go to NHS site for coping tips: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/              or

https://www.nhs.uk/mental-health/self-help/tips-and-support/cope-with-depression/

Self Harm or Suicidal Thoughts

1.       If you are at serious risk or in crisis, please go to A&E via 999 or refer to your local crisis team (if you have their number). 

If you can keep yourself safe but need urgent advice, please contact: 

• NHS 111 (option 2 for mental health services) 

• your GP surgery and ask for an emergency appointment. 

• Single Point of Access (SPA) 24/7 (365 days) Mental Health Helpline team. Tel: 0800 6444 101.  

2.       To talk about anything that is upsetting you, call :

 - A friend/family member

- Samaritans 24 hours a day, 365 days a year. Call 116 123 (free)

-   Saneline (12pm-2am) 08457678000,

-   CALM -for men 080058, 58.58,

-  Papyrus 08000684141

- Contact GP within 24 hours for an emergency appointment regarding depression and suicidal thinking.