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Having Regular Anxiety Attacks? Try This Self-Calm Kit

We are living in uncertain times and Covid19 has only heightened the situation in fact last year Reuters reported that global debt would hit a record of $277 trillion by end of 2020 because of pandemic spending splurge which ultimately highlights unstable economies across the globe. In addition, we have most certainly seen a rise in health cases and this includes mental health, a KFF Health Tracking Poll from July 2020 also found that many adults in the US are reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the coronavirus.

This is indeed the era where we are all experiencing the storm, some of us may be in battleships when experiencing this challenging storm we are facing while others are in yachts or in small fisherman boats. Globally most will have never lived through such a season, with the exception of those who are still alive and had previously experienced the Spanish Flu pandemic which is likened to the Corona Virus pandemic. So if you find yourself experiencing regular anxiety and panic attacks, then we may have found self-management techniques that will help you reduce and/or manage the attacks. We are pleased to share a self-calm kit devised by writer, poet and emotional intelligence expert Jasmine Che, who shares it in her first-ever published book Lone - Poetry In A Year of Lockdown. Jasmine wrote this book during this lockdown season and this exceptional book couldn't be more relevant. We believe the practical tips and tricks that Jasmine illustrates will definitely come in handy as you navigate through anxiety challenges faced.

Here is what she recommends as suitable exercises that if applied regularly will lead to a calmer you:

1. Connect with the breath

Take six deep breaths and if you can do more even better, as this will help kick in your regulatory system.

2. Re-inhabit the body

Scan through each body part and massage through the area with your hands to bring back sensation, relieve pain or tension that you may be feeling.

3. Guard your mind from harmful mental images and thoughts.

Don't think too much of far-fetched calamities, tell your mind these thoughts are not helpful. Be watchful of the stories that your mind forms, remain conscious of the fact that they are not real and are imagined.

4. Write/list down what is making you anxious

When you make time to write down what is making you worry you give room for them to live outside of your brain. When looking through the list, get your highlighter out and highlight what is within your control. Also, write out an immediate action you can take to positively influence or bring back control for each. Jasmine also reminds us that we must always keep in mind that you can't control things you can't control but do your best to make a difference to the things you can.

5. Affirmations

Take time to remind yourself that your best is enough, trust in who you are which has already taken you this far and when you get there you'll know what the next steps are. Write down your qualities and say them out loud and also resources that will help you.

Here are some sentences she recommends that you can include as part of your affirmations:

  • " I do my best and forget the rest."

  • "I trust myself, I trust the process, I trust in my abilities to make a difference."

  • "One step, one action at a time."

Staying centred in peace can at times be difficult when challenges faced are constant and the overwhelming nature is unbearable and the above is a great way to help you operate from a more balanced centre. Jasmine's poetry book is filled with lots of nuggets of wisdom and it is one we recommend to add to your read list.

However, it goes without saying that if life challenges are getting on top of you, we strongly recommend you seek professional help like seeing a therapist, in order to get suitable assistance that will lead you to enjoy a more mentally fit life.

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