Friday, 30 November 2018

What is Sleep paralysis? how to handle with it

My eyes suddenly open, my breathing becomes erratic, and I'm feeling physically unable to move. I notice a dark figure in the corner of the room and It's creeping slowly towards me I'm attempting to scream, but nothing comes out, the best I can do is a grunt and hope my partner hears me. When he eventually does, I snap out of it, my heart races so hard it feels like its gonna jump out of my chest, then I pull the covers up over my head, and feel too terrified to fall back to sleep. Aside from this, I can sometimes experience hallucinations which are also pretty terrifying. I feel like I'm floating, or moving around, and sometimes I'll be floating above my own body watching myself sleep.

Sleep paralysis is horrifying, It can happen to anyone anytime and anyplace. Its embarrassing, scary and can make you feel like there's something wrong with you. The entire situation is extremely disturbing, due to my love of horror movies, my imagination runs wild, and I'm suddenly plunged into this vivid, scary situation. The entire thing can last for a few seconds or minutes although it feels like much longer.

Symptoms of sleep paralysis.

  • Feeling unable to move when you're either falling asleep or just waking up 
  • unable to speak 
  • your eyes may be wide open
  • breathing heavily
  • sweating
  • hallucinations such as flying, floating or feeling a presence in your room.
  • feeling absolutely terrified
  • suddenly feeling paranoid
  • hearing voices or loud banging sometimes I think I hear the doorbell ringing or my son crying in his sleep

If this is your first time experiencing this and if your anything like me you will be freaking out right now and wondering what the hell was going on. However, there is a very simple explanation for it, and now I understand the reasons it's now much less scary.

During sleep, we experience something called (REM) which is rapid eye movement, and it causes very vivid dreams. When we're asleep our muscles are incapable of moving, which prevents us from acting out our dreams, this is a good thing if you have very random nightmares like me. Sleep paralysis occurs when we wake up before REM has finished, so we can open our eyes and look around, but we will be physically unable to move its like our brains have woken up before our body.

What can cause sleep paralysis?

There are several things that can increase the risk of sleep paralysis such as...

  • Stress
  • lack of sleep 
  • Sleeping on your back 
  • Anxiety
  • Depression
  • Sleep disorders such as insomnia and narcolepsy
  • Coffee

To prevent this the best thing you can do is try to get a sufficient amount of sleep each night, avoid caffeine before bed and don't sleep lying on your back try to sleep on your side or front. Some things you can do when you are experiencing this is to try and tell yourself that it's going to pass and it's only a temporary, focus on something positive rather than the paralysis, try not to move because you can end up becoming more and more stressed out, breathe deeply.

I hope this helped anyone who experiences this, it's so scary and its only been the last couple of months that I've started to learn more about it whereas before I would ignore it and become very distressed about it. 

Please share this post if you found it helpful and don't forget to follow me for post updates 

Do you suffer from this? if so how do you deal with it? 

Thursday, 29 November 2018

56 facts to get to know me a little better

56 facts to get to know me a little better

As this is a relatively new blog, I thought it would be a great idea to list 56 facts about myself. I write a lot about my anxiety and the many ways I deal with it, but I feel as if none of you know much about me yet and I would love you all to get to know me better so we can hopefully become friends.

I'm not sure if these are interesting or not, but I've genuinely spent around an hour and a half trying to come up with as many as possible for you so here goes...

  1. I was born in 1987, I'm 30 years old 
  2. I have a tabby cat called Tigger
  3. I also suffer from PCOS
  4. I'm obsessed with horror movies even though they terrify me 
  5. I love playing the sims 4 I don't care how old I am, I love playing as myself and creating my dream life with the help of motherlode if you play the sims you will know what I'm talking about.
  6. The beach is my go-to place when I'm stressed, anxious and upset. Something about being by the ocean makes me feel very calm. 
  7. I once broke my leg whilst at my partners Christmas work party wearing high heels, Which was probably one of the most embarrassing things that has ever happened to me. I had five operations to fix it and couldn't walk for four months. 
  8. I absolutely love long bubble baths with all my favorite things I have a post on this read it here
  9. I used to only be able to sleep at night watching a movie with my earphones on, I hate the silence. 
  10. I'm obsessed with coffee, I can not be spoken to in the morning until I've had my fix. 
  11. I only have a handful of friends, most of which we only see each other every couple of months, I can become very lonely.
  12. My favorite Disney movies were the lion king and beauty and the beast. 
  13. I am absolutely terrified of spiders, I feel physically sick whenever there is one near me, I'm so worried about the day my son brings me one in from outside.
  14. My favorite color is purple 
  15. I'm half Italian, I don't speak it though but I would love to learn one day. 
  16.  I'm 5"1
  17. Aside from PCOS, anxiety, and depression I also suffer terribly with acid reflux I have to take omeprazole daily to help. 
  18. Ever since I was young I've always wanted to visit new york it's been a lifelong dream of mine. 
  19. I love to knit and crochet but I almost never finish making anything I still have a jumper half made from five years ago. 
  20. When I have the time I love to find new food recipes and attempting to master them. 
  21. I occasionally experience sleep paralysis which is absolutely terrifying, I cannot sleep afterward and will be reluctant to sleep the next night in case it happens again. 
  22. I've never smoked a cigarette in my life 
  23. Every winter I will experience a cold or the flu often followed by laryngitis.
  24. My favorite chocolates are Ferrero Rocher
  25. My favorite tv shows old and new are, Sons of anarchy, Bad girls, Friends, Wentworth prison, Grey's anatomy and supernatural. 
  26. I love all kinds of music but the 90s would have to be my favorite. 
  27. My favorite all time movies are pretty woman, you've got mail, Sleepless in Seattle, con air, and practical magic. 
  28. I'm a terrible dancer 
  29. I love sharks, I have no idea why because they scare the life out of me.
  30. I moved to Wales with my grandparents for six months when I was 17, I loved it was so quiet and peaceful. 
  31. When I was a child I wanted to be a vet when I grew up. 
  32. My eyes are a very dark brown, My grandma used to call me chocolate button eyes. 
  33. My star sign is Leo 
  34. I'm terrified of growing old and looking back at my life full of regrets
  35. I'm terrified of dying the idea of just not existing horrifies me. 
  36. I used to love horse riding when I was growing up
  37. I once watched the fourth kind movie, and it scared the absolute life out of me.
  38. I once woke up in the middle of the night thinking I was late for work, I got my uniform on and everything then passed out on the sofa and woke up the next morning was very weird. 
  39. I once lived in a haunted house, I'm not kidding plates would randomly smash, when me and my mum would watch tv downstairs we could hear footsteps above us and nobody was there, TVs would turn on and off and we would hear very strange whispering. I was so relieved when we moved out. 
  40. I used to suffer really bad nosebleeds.
  41. I collect buttons, I have a whole tub of them somewhere. 
  42. I first traveled on an airplane when I was 24 when I went to Portugal. I litrally sat and cried the whole time.
  43. I love Chinese food even though I only really eat chicken chow main, egg fried rice and sweet and sour chicken balls. I really should try some new dishes!! 
  44. I prefer savory to sweet foods
  45. I can't swim
  46. I love candles and incenses
  47. I used to make my own photo albums and give them to family and friends as gifts
  48. When I first meet someone I can be very shy
  49. I was born In Brighton and have lived in several places ever since. 
  50. I don't have any tattoos but If I was going to get one I would want a heart on my wrist with my son's name and date of birth.
  51. I'm a massive night owl, I'm so tired during the day then night comes along and I'm wide awake. 
  52. My favorite childhood book was black beauty
  53. I was such a tomboy when I was growing up even today I only wear makeup on very special occasions. 
  54. I hate using public restrooms and will try and avoid them at all costs mainly because Im terrified of large groups of people. 
  55. I can sit and have a full blown conversation with my cat. Weird I know its so good though he's always there listening to me rant. 
  56. My favorite biscuits are coconut macaroons.

My gosh, that was hard, I was pushing for 60 but I really cannot think of any more. I hope you enjoyed reading and feel like you know me a little better now.

Leave a little fact about yourself 😉😉
I would love to get to know you all. xx

Wednesday, 28 November 2018

How my anxiety and depression affects Christmas, with some tips to help you relax.

Christmas is upon us its the time of year to be joyful, thankful and spend time with family and friends. When I was a child, I loved this time of year it was magical and exciting spending time with family where me and my cousin would race around the house playing games, drink hot chocolate, relax in front of the fireplace to tell stories, listen to Christmas music, bake gingerbread houses we had not a care in the world. As we grew into distant relatives, Christmas became stressful, family conflicts meant we struggled to be in the same room with one another without some kind of disagreements or uncomfortable silences. The anticipation throughout the year is no longer exciting it's now turned into dread, frustration, and disappointment. I struggle each day with my emotions, so having to face family and friends throughout Christmas when I'm feeling like I have to pretend to be happy and having loads of fun is extremely tough.

Don't get me wrong I'm not saying I don't like Christmas I still love it and love spending time with our son and little family. But while everyone is having fun and playing games, I'm taking frequent bathroom breaks just to sit and breath for a few minutes, trying my best to pull myself together for my son's sake making sure he has a magical experience like I used to as a child.

When it comes to resolutions, everyone wishes for new beginnings, new jobs, new homes, and I'm silently wishing to not feel this way anymore. I want to be like others happy and carefree. I don't want to feel unable to survive each day without some sort of irrational worry, I don't want to fight to get out of bed each morning without being terrified of the long, intimidating day ahead, I don't want to spend each day scared to death about my health. Most of all I don't want to feel depressed anymore and have that uncontrollable wave of sadness for no apparent reason. Over the years, I still dread the idea of having everything perfect and having to try and please everyone, but I now try to prepare myself and take some time out which is a lot easier said then done but it is possible.

There are ways you to help better prepare yourself for Christmas and let go of negativity, Christmas is a time to be positive after all.

Some ways to try and relax and enjoy yourself.

Take some time out.

Let's face it Christmas is bloody hard work the amount of preparation it takes just for one day is ridiculous so taking some time out to yourself to rest and de-stress is really important. Unwind in a relaxing bath like this one see here, take a long walk along the beach, discover something you can do for yourself and nobody else. 

Try to tell people how you feel.

Don't suffer in silence if you're feeling overwhelmed and contemplating abandoning Christmas altogether, chat to a close friend or relative let them know you need help you will feel much better after revealing your true feelings. 

You don't have to please everyone.

Christmas is expensive most things are very overpriced, and when you have hardly any money, it's so upsetting knowing that you cannot buy your loved ones gifts. However, not everyone expects presents a simple card goes a long way. Don't get caught up in that shopping hell trying to find bargains left to right and center. Explain to people your money situation at the moment I'm sure they will understand you should never feel pressured. 

Don't feel like you have to have the perfect day.

In the movies, Christmas seems like a magical, joyful, perfect time of year. In real life, it doesn't have to be like that I've had my fair share of ups and downs. Don't stress yourself by thinking Christmas has to be completely perfect, try to relax and enjoy yourself. 

Christmas is about spending time with family and having fun. I know its incredibly hard to do when you struggle with anxiety and depression, and you cannot wait for it to be over but just try to relax, destress, and accept some help.

Please share this post if you found it helpful and don't forget to follow me for post updates 

 Do you struggle with anxiety and depression over Christmas? How do you handle it? xx

Tuesday, 27 November 2018

How pets can help improve anxiety and depression

Each evening after a long stressful day I'll be relaxing trying to process everything that's happened and how I feel about it such as work, my parenting abilities, relationship troubles, or even something I said to somebody around five or six years ago. Then in walks my extremely vocal cat leaning into me and demanding a cuddle, and I'll quickly forget about my problems for a few minutes. Stroking his soft body, brushing my head against his, and listening to his adorable purring instantly lifts my mood and makes me smile.

Cats and dogs can sense when we are stressed, anxious, or depressed and taking the time to sit and play or stroke your pets has an intensely calming effect and works absolute wonders if you're struggling with anxiety or depression. Below are ways in which your cat or dog can help you feel calm and happy.

You can let out all your anxious thoughts. 

When you're feeling down, anxious, and depressed you can gain a great deal of comfort from your pet, you can honestly sit and talk to them for hours there is no judgment, you can speak freely, and you can let out any tears, and it feels so good to let it all out.

Great for cuddles

Sometimes all we need is a cuddle from somebody we love to make us feel a little better, and your pet is a great candidate for that. When your sitting overanalyzing everything in your mind and feeling unable to stop, cuddling your pet can help calm you down and feel more at ease

You can feel less alone

Anxiety and depression can make you feel incredibly alone, and it's a horrible feeling. Having your pet around can ease loneliness you have someone to talk to, cuddle and just be there for you each day with no criticism or judgment just pure love.


Playing with your pet can distract you from your worries because your so focused on them pouncing, catching a ball, totally tearing up a toy mouse or playing tug of war. Which keeps your mind so focused on them, and can put you in a great mood.

Pets are there for us no matter what with there unconditional love they provide such great comfort and happiness. Do you have pets? How do they help you? xx

Monday, 26 November 2018

How to tell if you're suffering from health anxiety

How to tell if you're suffering from health anxiety

I've written a post previously on health anxiety and some advice to help you deal with it, but in this post, I thought I would write all the signs and symptoms of health anxiety and all the thoughts and sensations which accompany it. So rather than worrying every minute of the day, you can begin to understand that it's just your health anxiety playing up and you can hopefully feel reassured knowing that you're not alone.

Health anxiety can affect you in various ways a mild headache or a tummyache can make you imagine the worst you can sit and feel frightened, a sense of dread, feel panicked and can sometimes make you feel nauseous and exhausted. All these unpleasant thoughts can race through your mind, making you think there's something seriously wrong with you. Some of the thoughts I regularly experience are listed below.

  • Worrying that the doctor has missed something. 
  • Thinking that my symptoms have become ten times worse, and Ill sit and dwell on it. 
  • I imagine my family or friends are lying to me when they say they also have the same symptoms.
  • I begin to focus on any kind of pain I feel in my body and will automatically imagine the worst.
  • I try my hardest to ignore my symptoms but its honestly all I can think about
  • I begin to imagine what would happen to my family if I die suddenly from an illness
  • Seeking reassurance from others
  • If I visit a doctor and they want to test me for something, I'll be consumed with worry and feel like my worst fears are about to be confirmed. 

I'll tell myself that everything I'm feeling means I'm gravely ill and nothing is going to help me like 

"I've got cancer"
"I've got a brain tumor"
"Why is my heart racing? there's something wrong?"
"My doctor has for sure missed something?"
"Why am I feeling a tingling feeling? am I having a stroke?"
"Why is my body aching?"
"Why am I feeling breathless?"
"I'm going to die"

Its so incredibly scary and I'm stuck in this continuous roller coaster of emotions I'm frightened, anxious and extremely distressed. Some of the things I do when I'm feeling this way is to sit and google everything I'm feeling instead of seeing any positives ill focus all my attention on the negatives. I check my body every single day for any lumps or pain. I seek so much reassurance from my family or friends asking if it's all normal and if they get these symptoms.

Then along comes the physical symptoms which can be anything like

  • Sweating
  • Tingling
  • Heart palpitations
  • A headache
  • dizziness
  • butterflies in stomach 
  • feeling very restless
  • numbness
  • needing the toilet 
  • chest pain 

Everything can make you feel like you have something extremely wrong and nothing anyone can do is going to help you. If you feel all of these symptoms, then its very possible that you're suffering from health anxiety and the best thing to do is find some ways to relax you could try some self-care ideas which I've written a post on take a look at that right here
or let your doctor know how much this is affecting you and they will find a way to help which would most probably be CBT (cognitive behavioral therapy) which I'm told is extremely helpful.

Please share this post if you found it helpful and don't forget to follow me for post updates 

 If you're worried about your symptoms and want to chat with someone who has been through all this, then you can always send me a message xx

60 things that cause me massive amounts of anxiety

 60 things that cause me massive amounts of anxiety

So many things can make me anxious, so anxious in fact that I find it very hard to deal with these different situations. Every single one of them can make me panic, sweat, experience nervous laughter, mumble and feel desperate to leave. It can be so bad, that I can practically feel everyone's eyes on me examining my every move and just waiting for me to screw up somehow. Do any of these sound familiar to you? 

  1. Listening to music through my headphones believing its too loud and people can hear it. 
  2. Grocery shopping
  3. Waiting for a bus
  4. Parents Evenings
  5. Telephone conversations
  6. Sorting out debts
  7. Doctor appointments
  8.  Attending family events and being encouraged to help myself to food and drink 
  9. Answering the phone
  10. Waiting in line at a shop, thinking I haven't got enough money to pay.
  11. Sending a text message to somebody and waiting for the reply
  12. Remembering a specific event and feeling ashamed by the way I acted 
  13. House or flat inspections
  14. Passing a crowd of people in the street.
  15. Hosting a party
  16. Talking to my neighbors
  17. Waiting at the school gates, seeing everyone laughing and joking and I'm standing by myself fiddling with my phone.
  18. Eating out
  19. Talking within a group of people struggling to find a way to join in so I laugh and nod along.
  20. I'm on my way to meet a friend for drinks then they tell me somebody else is coming that I either don't like or don't know.
  21. Taxi rides
  22. Speaking to someone and the conversation dries up and I have no idea what to say next.
  23. Receiving a gift and being watched as I open it.
  24. Getting a message on social media and feeling too scared to look at it in case someone is being horrible.
  25. Having a cough or cold and needing to sneeze or blow my nose in public.
  26. Getting my hair done trying to make small talk with the hairdresser.
  27. Clothes shopping 
  28. Exercising in public
  29. Having a stranger sitting next to me on a bus
  30. Pressing publish on a blog post
  31. Receiving any negative feedback
  32. Job interviews
  33. First day at a new job
  34. long train journeys
  35. Feeling terrified to go on holiday because of the airplane journey.
  36. When a stranger says hello to me
  37. Waiting rooms
  38. Filling out a form in public
  39. When I need to get past a crowd of people and having to say excuse me 
  40. When somebody asks me for directions
  41. Being late to anything 
  42. When I accidentally answer my own question 
  43. When I need to use the toilet but its to quiet and everyone can hear me 
  44. When I'm in a rush in the mornings and I look like crap and people talk to me. 
  45. Whenever someone gives me a compliment
  46. Not being able to reach something in a shop
  47. When my shoe laces come undone and I have to bend down and do them up
  48. When I drop something in front of people 
  49. Hello and goodbyes
  50. When someone starts crying and I don't know how to comfort them. 
  51. Taking any new medication 
  52. When my son starts acting up in public and I have to attempt to calm him down
  53. Someone takes a picture of me
  54. Buying a gift for someone and too scared to give it to them in case they don't like it. 
  55. Recommending a movie to someone, when they say they hated it and it was boring. 
  56. When there is silence in a crowd and my stomach rumbles really loud.
  57. Sleeping over at a friends house and having to share a bed
  58. Making tea and coffee for people and worried that they won't like it
  59. Cooking for people
  60. When someone is talking to me up close and I worry that my breath might smell. I constantly carry chewing gum with me for this just in case.

Does any of these make you feel Anxious or is it just me? xx

Tuesday, 20 November 2018

Struggling with anxiety attacks? then try these tips to stop them happening again

Having an anxiety attack can be terrifying and will often strike at the most inappropriate times, maybe during a meeting at work, a big day at school,  family gatherings or when you're just relaxing watching tv. No matter how much you try to stop, you can end up feeling a million times worse. Below are some examples of an anxiety attack which they can be very distressing...

  • Heart palpitation
  • Dizziness
  • Nausea
  • Trembling
  • Sweating
  • Shortness of breath
  • Chest pain
  • Feeling a sense of doom 
  • A choking sensation
  • A feeling of losing control
  • Difficulty concentrating 
  • A detached feeling from reality 
  • Emotional distress
  • Unable to calm yourself down 
  • Numbness or tingling 
  • Hot flushes

There are several things you can do to quickly calm yourself down and carry on with the day, most of these are very straightforward and effective.

Deep breathing

When you're feeling panicked you can find it very hard to breathe. You feel your throat tightening up, your breathing will become much faster, and you feel like you're hyperventilating.
A way to help this is to focus on every breath you take, hold your abdomen and inhale deeply in and out, count each breath you take, close your eyes and imagine something calm and soothing in your mind. Once you've got your breathing under control, you'll feel more comfortable and be able to think more rationally. 

Focus on something else

When you're feeling this way, try to focus on something else instead of focusing on the negatives try to focus on the positives, try anything that will help your mind forget just for a few moments you will undoubtedly rethink them again, but for now, try to forget. You can do this a number of ways like
remembering something funny that's happened in your past, you could look through images on your phone, read through funny conversations you've had with your friends, watch some hilarious videos on youtube, spend time with a pet, anything to focus your mind on something else. 

Take a relaxing bath

To help you keep calm and clear your mind taking a long relaxing bath will help you feel at peace and forget about all your worries. I wrote a post on this full of tips to make it a calming experience with various products to use you can read it here

The 5 4 3 2 1 technique

Name 5 things you see wherever you are such as trees, cars, birds, chairs, pictures etc

Name 4 things you can feel such as the ground underneath your feet, the cool air surrounding you, pets, clothing, your crystals etc

Name 3 things you can hear such as music, tv, people talking, cars driving past, the wind etc

Name 2 things you can smell such as perfume, food, flowers etc

Name 1 thing you can taste such as coffee, tea, chewing gum, food, etc


One way to help this is by doing some sort of exercise like taking a long walk, dancing, running anything to get that adrenaline pumping and helping you focus on something different.

It doesn't matter which one you choose because they are all very effective and can help you instantly become calmer and able to deal with each day more comfortably. 

Please share this post if you found it helpful and don't forget to follow me for post updates 

Feel free to comment below if there are any other ways to help I would love to learn some more. xxx

Thursday, 15 November 2018

How I handle my relationship Anxiety, and tips to help your own

How I handle my relationship anxiety, and tips to help your own

I've been in a relationship for over ten years now and while everything seems happy and healthy on the outside, on the inside it's been hard, so hard in fact, that I've often been on the brink of gathering up my stuff abandoning everything and running away. It's been bloody hard graft we've had to work and work to handle any obstacles that have come our way and ill be honest it's been mostly down to my anxiety.

When we met, I was trying to be this carefree, happy person, and I admittedly did drink a lot with my friends because I was way too anxious to enjoy myself sober, alcohol loosened me up and allowed me to have some fun. I met my partner through a friend and we have been together ever since. Over the years we have had many ups and downs, lots of money problems, housing trouble, family disputes, and plenty of jealousy mainly because of me and my paranoia. Whenever he spent any time with his friends, I would imagine the worst, wondering if he is out chatting to someone that seems a lot more rational then me, someone without any insecurities, self-doubt, or anxiety. I became very insecure and spent lots of time wallowing in my own self-pity, and it took its toll on our relationship. Everything became comfortable and familiar, and I couldn't go a day without needing some kind of reassurance, and I could tell it was starting to aggravate him so we would argue over absolutely nothing and had numerous breaks because if this.

I've learned myself over the years what can trigger my anxiety and how I can stop it from ruining our relationship, I've learned to bite my tongue and think more rationally, so we don't spend each day at each other's throats and there are several ways I do this and you can too...

Have plenty of trust.

Anxiety can cause extreme trust issues you believe your partner likes or is seeing somebody else whenever their phone bleeps your immediately questioning who it is, and secretly peering over there shoulder to catch a glimpse. It's a good idea to express all your insecurities and try your absolute best to trust one another. 

Good communication.

A relationship can struggle unless you have good communication, you should be able to talk about all your thoughts and feelings. If you have very bad anxiety let your partner know, don't keep it all bottled up it only makes you feel a million times worse.

Don't bite.

If your partner says something to you that makes you feel irritated and upset, try to take a step back, take a few deep breaths and think about what you're about to say next. Having anxiety and depression can force you to say something hurtful, and you can end up feeling incredibly guilty and full of regret. 

Try to not be selfish.

Anxiety can make you continually worry about everything, you can sometimes overlook your partner's feelings because your so distracted agonizing over yours. Try to think about how your partner feels sometimes.

Please share this post if you found it helpful and don't forget to follow me for post updates.


 if you're dealing with anxiety in your relationship, how do you handle it? xx

Benefits of writing a Journal with 34 prompts

Benefits of writing a Journal with 34 prompts

If you're feeling down, anxious, and depressed then pouring out all your thoughts and feelings to someone can be extremely challenging, especially when you believe that nobody listens to you because of your constant worrying and agonizing about everything imaginable. If this sounds familiar, then one of the most amazing ways to let all that pent up upset and anger that's simmering away continuously inside you is to record everything down in a journal. In this post, I'll be speaking about how remarkably beneficial journal writing is, and how you can get started today.

What's the difference between a diary and a journal? 

let's start by identifying the difference between the two, when we use a diary we record everything that's occurred during that specific day and can touch on anything like conversations, places you've visited, activities, people you've met, basically anything you've achieved. 

A journal is very different, its a place where you can be completely free of any judgment or criticism. It's a place to reflect on your entire life, you can feel free to let go off all those negative emotions and say exactly how you feel and look back on any past memories no matter how happy or sad, which can improve anxiety and depression immensely.

Benefits of Journalling.

Clears your mind 

Often we have days when our minds are racing, and we can become so stressed out that we end up suffering headaches due to the amount of stress we are keeping bottled up inside. Writing down everything your feeling, can help you reflect on whatever is making you feel this way and help free your mind.

Feel calmer

If you've had a heated argument with someone and walked away imagining all the different things you could have said, and it makes you feel irritated and upset that you didn't express yourself more freely, then putting all those angry thoughts down on paper can help you to calm down, and you don't have to worry about what your saying because nobody is going to read it. 

Helps anxiety

Having anxiety can make you feel incredibly lonely and its extremely hard to explain your thoughts and feelings to people because you don't want to feel embarrassed. Writing down all your anxious thoughts and emotions will help you find out what's triggering your anxiety, and can help you find a way to fight against it. 

Helps deal with Conflicts.

If you're suffering several problems at work, school, in relationships, or conflicts with family and you don't know how to resolve anything, it's good to overcome them by writing them down and reflecting on them when you need to be able to fix it.

Help you be creative.

Journalling can help you to be creative, You can decorate each page with photographs, your favorite celebrities, music lyrics, movie sayings, you can paint certain pages, fill it up with quotes, memories, anything you like to make it all about you and nobody else. 

Get to know everything about yourself

Journalling can truly help you understand everything about yourself, every emotion you've felt, every memory you wish to remember, how you feel during certain situations and how you can overcome anything you're afraid off. 

Dedicate a specific time of the day with no interruptions, grab your pen and start writing. To help you relax you can light some incense or candles stick your headphones on and listen to some calming music which can help you unwind. 

Benefits of writing a Journal with 34 prompts

34 Journalling ideas

  • 20 things that make you smile
  • List your favorite quotes
  • Write song lyrics that inspire you 
  • Your favorite movies
  • What would be the perfect holiday destination?
  • 5 things nobody knows about you 
  • If you could live anywhere in the world where would it be? and why?
  • Your favorite childhood memory
  • Write about your family 
  • Write a letter to your younger self 
  • Write about the day you gave birth 
  • Describe your perfect day and who you spent it with?
  • What do you wish your friends or family would say to you when your feeling anxious?
  • Write your most embarrassing memory?
  • If you could change anything about yourself what would it be?
  • Describe your most favorite place in the whole world
  • If you are starting to lose some weight write your weight loss plan
  • Write about your favorite pets
  • List all your fears
  • Write about people you have lost touch with and if you could see them know what would you say to them?
  • Write about your depression what triggered it? and how you're handling it?
  • Write a letter to your child that he or she can read in years to come
  • 5 things you're grateful for 
  • Pick some photos of yourself and write about what was happening at the time. 
  • What you do to relax?
  • Write an apology to someone that you've upset
  • Write about your school crush, what would you say to them if you could?
  • Write your bucket list.
  • Write how you pamper yourself
  • Describe your most treasured possession 
  • Write down any negative thoughts you've had throughout the day 
  • Describe your intrusive thoughts and how they made you feel 
  • Write anything you're looking forward to 
  • Describe your perfect relationship
  • Describe your favorite time of year
  • List everyone you admire
  • List all your accomplishments

  • Please share this post if you found it helpful and don't forget to follow me for post updates 

    Do you keep a journal? if so what do you like to put in there? x

    Wednesday, 14 November 2018

    Heart palpitations and anxiety

    Heart palpitations are one of the most troubling symptoms of anxiety especially when it's happening for no apparent reason. I've dealt with these for many years now and have never really worried about them but lately, they've been happening more and more, and I've become increasingly disturbed. When I feel my heart racing I'm almost certain that I'm going to suffer a heart attack and die right then and there even after the palpitations have disappeared, the implications of them remain stuck in my mind, and I'll find it incredibly difficult to breathe and remain calm.

    Today I visited my doctor, and I felt convinced that he wasn't going to take me seriously and would put it down to my anxiety playing up. However, he really listened and began to ask me some questions such as

    How much coffee and tea do I drink? Usually around 4 cups a day. 

    Do I drink energy drinks? No, because I cannot stand them much too sweet for me.

    Do I exercise? 
     Not really which is bad I know, but I do walk my son to school each day which is a good twenty-minute walk there and back, 

    Do I monitor my pulse?
    Well, of course, I'm practically glued to the Pulse app on my phone.

    He listened to my heart, took my blood pressure and told me everything seemed normal apart from a fast pulse rate, which is pretty normal for me I've always had it and they never seem concerned.
    He ordered me to have some blood test right away which meant about ten minutes after my initial appointment, which instantly freaked me out I mean why did he want them so urgently?
    He encouraged me to give up tea and coffee for two months and drink herbal drinks such as green tea or jasmine and then come back in a few days when he receives my results. This would seem pretty standard to some people but for me, it's terrifying because I'm very impatient, and will now fret every day until I know what's wrong.

    Symptoms of Palpitations

    Palpitations can make your heart feel like its

    • Skipping a beat
    • Beating really fast
    • Pounding 
    • Fluttering 
    • Can also be felt in your neck 
    • Can cause you to cough randomly 

    Seek some advice if you have any of these symptoms

    • Dizziness
    • Blackouts
    • Confusion
    • Fainting 
    • Shortness of breath

    If you are having regular palpitations and had all the necessary tests from the doctor, then some simple relaxation techniques could be very beneficial. 

    How to relieve palpitations

    • Try some meditation or yoga
    • Journal
    • Drink herbal teas such as chamomile
    • Exercise
    • Deep breathing
    • Drink plenty

    I've spent many years feeling these and nothing has happened to me yet, and I suspect it never will it's just my anxiety making me once again imagine the worst case scenarios. So if you have the normal symptoms of palpitations but no accompanying symptoms, then It could be anxiety, but I'm no doctor so it's always best to seek professional advice just to put your mind at rest. 

    Please share this post if you found it helpful and don't forget to follow me for post updates  

    If you know anything else that can help, leave a comment below and feel free to message me if you ever need to chat xx

    Friday, 9 November 2018

    42 Self care ideas to reduce anxiety

    42 Self care ideas to reduce anxiety

    Anxiety is horrible, it can create so much panic and you cannot relax your mind for more than a few minutes at a time and it's exhausting. Below are 42 self-care ideas to help you ignore anxiety and hush your mind for a little while. Contains affiliate links.

    1. Go for a long quiet walk away from any noise or traffic, a walk along the seafront or in a quiet park can do wonders.
    2. Watch a funny movie
    3. Take a long relaxing bath. I have a post on this take a look here. 
    4. Smell some lavender oil which you can get it Here
    5. Listen to some uplifting music 
    6. Spend time playing with animals such as cats and dogs.
    7. Write in a journal like this amazing one Here
    8. Take a nap 
    9. Get lost in a really good novel
    10. Tidy up it will keep your mind focused 
    11. Drink some hot chocolate with marshmallows 
    12. Leave your phone and social media alone completely disconnect
    13. Use an adult coloring book like this one Here  
    14. Read some inspiring, uplifting quotes
    15. Speak to a close friend and laugh a lot
    16. Do some knitting or crocheting something to keep your hands busy.
    17. If you have children or live with anybody play a board game
    18. Listen to a podcast
    19. If you feel like crying then watch a really sad film and let out all those emotions
    20. Try meditation and have your crystals with you. more on those here.
    21. Open your self-care box and take a look at some old photographs. I have a post on this here.
    22. Dim the lights and light some candles
    23. Play a game such as the sims I find this very relaxing making some families helping them become rich with the help of motherlode, if you play this game you'll know what I mean. 
    24. Lay outside in the evening and gaze at the stars
    25. Buy something and get it delivered its like a little present to yourself. 
    26. Declutter your room 
    27. Try some fiction writing imagine a perfect world full of amazing adventures. 
    28. Hug someone
    29. Pamper yourself
    30. Take some long deep breaths.
    31. Cook an amazing recipe
    32. If you like scary movies then watch some, they will certainly take your mind of anxiety for a while. I have a post on this here
    33. Take some photographs
    34. Change your hairstyle
    35. Exercise 
    36. Look up some hilarious GIFS
    37. Practice your makeup so on your next night out you look flawless.
    38. Try some yoga 
    39. Bake some bread
    40. Buy some flowers.
    41. Try making your own soap or bath products
    42. Make your own candles. 

    Please share this post if you found it helpful and don't forget to follow me for post updates 

    comment below if you have tried any of these xxx

    Thursday, 8 November 2018

    7 Positive Anxiety Quotes

    7 Positive Anxiety Quotes

    Having anxiety is so tough to deal with especially when you think you're the only person in the world who feels this way, when I'm feeling anxious I usually seek comfort in reading some quotes, they help me understand that I'm not alone, everything will get better and I won't feel this way forever. Below are some of my favorites.

    Stick these anywhere you like and read them when your feeling alone and in need of some motivation xxx

    Had a long stressful day? then try one of these ultra relaxing baths to release any built up tension

    One of my favorite ways to relax after a busy, stressful day is to take a nice long hot bubble bath surrounded by some of my favorite bath products. Research has shown that having baths frequently helps lift your spirits and reduce depression, while also helping you to lose around 130 calories which is the equivalent of walking for half an hour how amazing is that!!!

    Soaking in a hot bath just before bed can relieve any tension in your mind if you're anything like me and have trouble sleeping because of anxiety, then a relaxing bath is exactly what you need to sleep a lot more soundly. Below are some of the best ways and products to experience this ultra relaxing bath. The links below are affiliate links, If you choose to purchase anything through these links, you won't pay anything more, but I will receive a small commission.

    Make the water lovely and hot.

    Enjoying a long bath is much better if the water is nice and hot, you can soak for however long you want, sweat out any tension, and burn those extra calories.

    No technology

    Leave your phone and any technology out of the room, the last thing you want is to be nice and relaxed then hearing your phone ring or have the temptation to sit and scroll through Facebook and becoming irritated by something you've seen.

    Use bath salts and lavender.

    Unwinding with bath products cannot only relax you but can also alleviate any tired, aching muscles. Below are some of my favorites which smell amazing and helps melt away any built up anxiety and tension.

    Have a drink on hand.

    Usually, when I'm enjoying a bath I get so thirsty and want to get out after a few minutes, recently I've been taking a drink with me whether its water, lemonade or even a cup of tea anything on hand to take the thirst away so  keep a drink near you, and unwind without feeling thirsty. 

    Light some candles or incense.

    Dim the lights and light some candles, the smell of the bath products and the candlelight will really set the mood for relaxing. 

    Place your crystals in the bath with you.

    You can put some crystals which you use for anxiety in the bath with you, the energy of the crystals will help you feel peaceful and calm. I spoke about some amazing crystals in my post here

    Lay back and relax

    Once your bath is ready lie back, relax, embrace the silence, breath in the amazing smells of the lavender, clear your mind and enjoy. 

    End each day with one of these calming baths and you'll forget about all the stress you've endured throughout the day. xxx

    Wednesday, 7 November 2018

    Symptoms and tips to help deal health anxiety

    Symptoms and tips to help deal health anxiety

    Worrying about your health is normal, it can encourage you to eat healthily, or exercise regularly, however worrying excessively to the point where you cannot catch your breath, and you feel that horrible sense of impending doom, it's known as health anxiety, and it can be extremely unpleasant.

    I've written a little about my anxiety in other posts, but today I want to write about my health anxiety and how much it affects me. I experience panic attacks frequently over nothing, I become so terrified and find it extremely hard to focus on anything else, I'll agonize over every little pain I feel, and I do the one thing that I'm often told off about, and thats search the internet which leads to many sleepless nights and frequent doctor visits.

    Below are some common things that happen when you're suffering from health anxiety. 

    • Worrying  You worry over every single pain you feel such as Headache, feeling sick, sore throat, chesty cough, stomach ache, arm pain, palpitations, general aches and pains, and so on. 

    • Searching online Exploring the internet regularly for symptoms and fearing the absolute worst, you could spend hours or days online unable to focus on anything else, you start to believe you have every symptom and can create a lot of unnecessary stress.  

    • Ignoring doctors advice Even though you have visited a doctor, described everything, and had all the necessary tests, you still have these thoughts in your mind you believe the doctor is wrong or has missed something. 

    • Terrified of hearing new diseases on the news or in the papers Seeing or hearing particular news stories about a new type of illness, you search for it online and worry that you're going to catch it.

    • Worry about dying You become so terrified that your dying or are going to die anytime and nothing is going to save you. 

    • Your whole life is affected You worry constantly every day, and it affects every aspect of your life it can interfere with relationships, work, school, parenting, and friendships. 
    Whenever you are feeling scared about your health, apart from all the emotional symptoms, it also causes several physical symptoms as well, and these can often misinterpret certain illnesses and these are..... 
    • Headaches
    • Muscle tension
    • Sweating
    • Nausea
    • Heart palpitations
    • Blurry vision
    Constantly worrying about your health can cause these symptoms because the more you focus on them, the worse they are going to be. There have been many times where I've had something simple wrong with me and I've automatically assumed the worst, how many of these sound familiar to you? 

    I frequently suffer headaches, and a while ago I did something to my neck which caused them, and they usually last for a week or so. A doctor confirmed this but of course, I ignored his advice and continued to search online for brain tumors.

    I experience heart palpitations quite a lot due to my excessive worrying, I've had countless ECGS and I'm constantly told that they're normal and nothing to worry about. But I'll sit and imagine that something is wrong with my heart, and the doctors have not noticed.

    Once I experienced a pulse in my left arm by my elbow it went on for weeks I searched online for hours every day and all I kept seeing was MS, I became so freaked out that I nearly had a panic attack and was unable to calm myself down. 

    Sort of the same as above I had a pulse-like feeling in my eyelid, I attended the opticians thinking something was wrong with my eye, everything was fine but I was still not convinced so I searched online again and thought I was having a stroke. 

    I suffer acid reflux disease and take medication to help, now I understand more about it, but before I would worry about it developing into cancer, even now I'm constantly scared about that happening.

    I also have PCOS which means I hardly have periods possibly two or three times a year, I've spent many hours researching signs of it developing into ovary cancer. 

    I once sunbathed on a beach, turned onto my front and completely forget to sun cream my back. The next day my partner noticed how sunburnt I was, and of course, this scared me mainly because I have a mole on my back and thought about skin cancer. 

    I could go on, but the list is endless. Over the years I have learned how to stop myself from fretting about my health and try to and change my thought process, some of these I researched on my own or had advice from a doctor.

    • Put down your phone or laptop  Easier said then down I know, but when your feeling poorly, or are worrying about illnesses do not go online its causes a vicious cycle and will have you constantly worrying about every sensation you feel in your body.

    • Distraction When your feeling worried and cannot think about anything else, try and distract yourself either by a movie, music, reading, taking a long walk, exercise, knitting anything to occupy your mind for a while. 

    • Write it down I'm not sure if anyone actually does this or not, but I will write down each time I'm feeling something that doesn't feel quite right, ill write the date the time and how I felt. It helps me to understand how im really worrying over nothing and my symptoms are not always as often as they seem. 

    • Listen to your doctor Listen to your doctor even though its difficult because you feel like they haven't taken you seriously or have missed something. But there the professionals and were not they know a lot more then what we do. So try to listen, take their advice and when you leave the doctors office try to switch your mind off and stop thinking about it, extremely hard to do I know. 

    • CBT  Doctors will often advise you to try CBT (cognitive behavioral therapy), I'm currently waiting to try this, but I've heard from several people that it's extremely effective and helps you to control your thought patterns and change your way of thinking. 

    • Medications  Anxiety medication can definitely help to calm you down when you're anxious, speak to your doctor to find the right one for you. 

    I hope this helped some of you that are suffering from health anxiety, I've experienced this most of my life, and to this day I still get that uncomfortable, nervous feeling. Is there anything you do that helps you stop worrying? let me know in the comments I would love to find new ways to prevent this. xxx