10 Ways to Manage Anxiety and Panic Attacks

Hey guys,

Today's post is a topic that is personal and close to my heart but I feel like others can benefit from what I have learnt in regards to coping and managing anxiety and panic attacks,

Long story short: I was diagnosed with generalised anxiety disorder (GAD) by my GP 21st January 2013 after feeling constantly worried and having panic attacks, including in an important exam in which I had to retake. For the first few months of 2013 I had no control over it and so not only was I always in a low and anxious mood daily but also a few days a week I found myself having panic attacks. This was physically, socially, emotionally and mentally exhausting and was majorly affected my day-to-day life, so I sought help and completed a lot of research, as well as tried out my own things I had thought of, to help reduce my anxiety levels and panic attacks,

2 years later, I still experience anxiety frequently but it is on a lower level on what it used to be now I know how to control it and prevent it escalating, meaning that I rarely have panic attacks now :)

So here are my top tips on how to manage anxiety and panic attacks:

1) Don't suffer in silence
 talk about it to someone you trust. I spoke to a few teachers I was close with and my best friend. I then got the courage to talk to my mum who made me the appointment to see my GP. My best friend was and still is my greatest support and knows what to do in every situation to help me keep control of my anxiety, or knows what to do when I am having a panic attack or high feeling of anxiety. I am so thankful for you Chloe!

2) Avoid caffeine
I was never a coffee drinker but drank a lot of tea, fizzy drinks (soda) and ate a lot of chocolate which are all high in caffeine. I stopped drinking fizzy drinks, regular tea and tried not to eat my body weight in chocolate. Instead, I had caffeine free tea bags, had and turned to caffeine free fizzy such as 7up or caffeine free cola and started drinking peppermint tea which is naturally caffeine free. In doing this I saw a noticeable change quite quickly as suddenly my body wasn't creating unnecessary adrenaline from caffeine that majorly contributes to anxiety and panic attacks.

3) Relaxation/Getting enough sleep
I am a natural worrier and insomniac so this always proves difficult to me, however of the past couple of years I have found methods that allow me to shut off, relax and fall asleep. I tend to watch a type of relaxation video called asmr (give it a google!), guided meditation videos or calming instrumental music-I have found that piano sounds are incredibly soothing for me. When the visual/audio content does not work for me, I use natural sleep aids to help me get a good nights sleep such as rescue remedy night or night nurse. 

4) Therapy/counselling
The thought of talking to others about issues they are facing can be daunting but it honestly helps so much. For 2 months I had therapy in school where I was taught techniques for relaxation, taught the cycle of anxiety and why it occurs (think flight or fight response) and taught methods of coping. I also had counselling with a guy called Dave through a charity called the moving on project which is available in the south of England for 12-25 year olds. Thanks to Dave's help and basically going through every single struggle in my life we managed to determine my main causes of anxiety and how I could accept/move on/cope/deal with. It was such a big help! 

5) Rescue Remedy
A herbal remedy that I swear by, as do many of my friends who too are anxiety sufferers. Some argue that it is a placebo but from my experiences it is far from true. It is not expensive ( around £4 I think) and can be purchased from pharmacies, drug stores like superdrug and boots and supermarkets such as asda. A little bottle of the stuff lasts for a long time so you will only have to buy a bottle every few years. A great worthwhile, beneficial purchase! 

6) Breathing techniques
Pretty self explanatory. When I feel particularly anxious or have a panic attack, like post people I hyperventilate so breathing normally becomes a challenge. The breathing technique I follow is take deep, slow breaths in from the nose and out through the mouth until you feel yourself calmer. I'm sure there are 1000s of posts/videos/articles about breathing techniques so do a bit of research and practice and see how it benefits you. 

7) Have access to a calm and quiet environment
Or make one with headphones and an empty space: simply listen to calming sounds/music away from loads of people, practice breathing techniques and take a moment to relax and calm down. If you have a 'happy place' try to imagine you are there or go there if possible. I live about a 45 minute walk away from my happy place which is my local beach (any beach does the job for me!) so in the summer I try to spend as much time as I can there, perks of living on the coast! 

8) Make sure those you spend most time with know what to do in a situation when having a panic attack
make sure friends/family/teachers/ whoever you are around a lot know how to spot the signs and what and what not to do when you are experiencing a panic attack and know your personal preferences. For example, my close friends know to remind me about breathing, reassure me, take me to a quiet space/away from people and let me take as much time as I need or try and distract me by talking/making me visualize things and to give me a hug to comfort me as they leave me very drained both emotionally and physically. Crying, dealing with increased heart rate and hyperventilating is tiring stuff!

9) Writing down worries/thoughts
Identify what is causing you to feel anxious. work out ways to be solved/managed
identification can prevent worry and confusion. It is very therapeutic and makes a good distraction. 

10) Light exercise
Exercise causes happy chemicals to be released from the brain called endorphins which leave positive feelings. This doesn't mean you have to rush out and get a gym membership (unless you want to), you can do exercises at home like yoga or a fitness dvd or go out for walks- something that I do and find very relaxing. It is healthy for your mind and body so I think you should give it a try and see how you feel after. 

I hope you found these 10 tips useful! If you have any questions or opinions to anything that I have mentioned above then please leave a comment below or tweet me. Remember I am not a professional, these are just what I found works best for me. 

A more light hearted, fun post is next up with my January favourites so hit the follow button so you don't miss it!

Until next time.
Love Katie Xxx

My Links-
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100 questions no one ever asks tag

Hey guys! Today I thought I'd do the '100 questions no one ever asks' tag, it's going to be a long post so lets get straight into it!

1. Do you sleep with your closet doors open or closed?

depends, it doesn't bother me but when I was younger the door being open used to terrify me

2. Do you take the shampoos and conditioner bottles from hotels?

yes, who doesn't love a freebie?

3. Do you sleep with your sheets tucked in or out?

out

4. Have you stolen a street sign before?

nope

5. Do you like to use post-it notes?

I forget I own them so probably no

6. Do you cut out coupons but then never use them?

yeah but I then lose them and then find them once they have expired. Fabulous.

7. Would you rather be attacked by a big bear or a swarm of bees?

Big bear- makes a better story!

8. Do you have freckles?

no but I have 'beauty spots'

9. Do you always smile for pictures?

most of the time, sometimes I pout or pull a silly face

10. What is your biggest pet peeve?

when people lip smack when they talk/eat it sounds awful! 

my other one is when people don't close doors properly

11. Do you ever count your steps when you walk?

no

12. Have you peed in the woods?

many times, when you gotta pee you gotta pee

13. Have you ever pooped in the woods?

no

14. Do you ever dance even if theres no music playing?

yes

15. Do you chew your pens and pencils?

yes

16. How many people have you slept with this week?

none

17. What size is your bed?

double

18. What is your song of the week?

I'm changing it to album so 1989 by Taylor Swift

19. Is it OK for guys to wear pink?

of course

20. Do you still watch cartoons?

no unless I want a nostalgic moment or if I'm with younger family members 

21. What is your least favorite movie?

anything that is jumpy, scary and gory

22. Where would you bury hidden treasure if you had some?

my room as it is a mess

23. What do you drink with dinner?

fruit juice/squash

24. What do you dip a chicken nugget in?

I don't dip but if I am in a dipping mood I mix ketchup and mayo together and dip in taht- it is so delicious!

25. What is your favorite food?

chocolate

26. What movies could you watch over and over again and still love?

The Harry Potter films

27. Last person you kissed/kissed you?

my dog, she licked my cheek this morning and I count them as kisses, anyone else think that?

28. Were you ever a boy/girl scout?

no

29. Would you ever strip or pose nude in a magazine?

hmm I don't know- if it was about a confidence boosting article I don't see a problem and would but if it was a 'lads mag' then I wouldn't. I'm quite a feminist and believe that womens bodies should not just be used for a sexual use if that makes sense.

30. When was the last time you wrote a letter to someone on paper?

can't remember

31. Can you change the oil on a car?

no

32. Ever gotten a speeding ticket?

no I can't drive

33. Ever ran out of gas?

no I don't drive

34. What’s your favorite kind of sandwich?

tescos chicken bacon and stuffing sandwich

35. Best thing to eat for breakfast?

cheesy crumpets

36. What is your usual bedtime?

1:30am

37. Are you lazy?

depends

38. When you were a kid, what did you dress up as for Halloween?

it changed every year but I was a witch a few times as well as a devil and dead bride (that constume won me my junior schools halloween disco prize for best costume as it was hand made)

39. What is your Chinese astrological sign?

fire ox

40. How many languages can you speak?

1 fluently which is english but I know some spanish

41. Do you have any magazine subscriptions?

no

42. Which are better: legos or lincoln logs?

lego, what the hell is lincoln logs? 

43. Are you stubborn?

yes

44. Who is better: Leno or Letterman?

no idea who they are

45. Ever watch soap operas?

yes I watch eastenders, hollyoaks, home and away and neighbours

46. Are you afraid of heights?

yes

47. Do you sing in the car?

yes

48. Do you sing in the shower?

sometimes

49. Do you dance in the car?

yes

50. Ever used a gun?

only a laser quest one

51. Last time you got a portrait taken by a photographer?

august 2013 my auntie paid for me to have my hair and make up done and then have a professional photo shoot for my 16th birthday

52. Do you think musicals are cheesy?

no I love them

53. Is Christmas stressful?

yes but also rewarding and one of my favourite things

54. Ever eat a pierogi?

a what?!

55. Favorite type of fruit pie?

I don't like fruit pie

meat pie though it would have to be steak pie

56. Occupations you wanted to be when you were a kid?

shop keeper, model, pop star, zoo keeper- it changed a lot until I was 12 and settled on my future career which I am still aiming for which is midwifery

57. Do you believe in ghosts?

yes

58. Ever have a Deja-vu feeling?

yes

59. Do you take a vitamin daily?

no

60. Do you wear slippers?

no but I always wear fluffy socks

61. Do you wear a bath robe?

yes I love them! I got a new one for christmas which is cream and fluffy and has ears

62. What do you wear to bed?

pajamas

63. What was your first concert?

Olly Murs in 2012

64. Walmart, Target, or Kmart?

don't have them in the UK

65. Nike or Adidas?

Adidas

66. Cheetos or Fritos?

cheetos

67. Peanuts or Sunflower seeds?

neither but if I really have to choose i'd choose sunflower seeds

68. Ever hear of the group Tres Bien?

no

69. Ever take dance lessons?

yes, when I was young I used to do ballet, tap and modern, then done freestyle/club dance and then done a GCSE in contemporary dance

70. Is there a profession you picture your future spouse doing?

Something that is helping people

71. Can you curl your tongue?

no

72. Ever won a spelling bee?

no, I am so bad at spelling!

73. Have you ever cried because you were so happy?

yes

74. Own any record albums?

no

75. Own a record player?

no

76. Do you regularly burn incense?

no

77. Ever been in love?

I've loved but not been in love

78. Who would you like to see in concert?

Taylor Swift, Demi Lovato and Kelly Clarkson

79. What was the last concert you saw?

Lily Allen

80. Hot tea or cold tea?

hot tea

81. Tea or coffee?

tea

82. Sugar cookies or snickerdoodles?

sugar cookies

83. Can you swim well?

no i'm not the best swimmer

84. Can you hold your breath without holding your nose?

I think so..

85. Are you patient?

depends on the situation

86. DJ or band at a wedding?

DJ

87. Ever won a contest?

yes I won tickets last year to see NCS Live

88. Have you ever had plastic surgery?

no

89. Which are better: black or green olives?

none

90. Can you knit or crochet?

nope

91. Best room for a fireplace?

living room 

92. Do you want to get married?

yes

93. If married, how long have you been married?

not married

94. Who was your high school crush?

my best friends brother

95. Do you cry and throw a fit until you get your own way?

I shamefully have done that

96. Do you have kids?

no

97. Do you want kids?

yes! I'd love 2/ as many as it would take for me to get a daughter haha

98. What is your favorite color?

pink, mint, black, nude

99. Do you miss anyone right now?

yes who doesn't 

100. Who are you going to tag to do this video next?

*blog post and whoever wants to!

Wow that was a long one! 

Don't forget to comment, follow and share if you enjoyed,

Until next time,

Love Katie xxx

Book Review: 'Girl Online' by Zoe Sugg aka Zoella

Hey guys!

I wrote this review straight after I read it on Christmas Day hence the christmassy references but hope you enjoy reading about what I enjoyed reading!

How I spent my Christmas Evening-
a good book and some chocolates:
Perfection!

Oh my godness never have I been able to read a novel so fast!

As a follower of 'Zoella' the past couple of years who has since become a role model of mine, i'm sure you can imagine my excitement when it was announced that she was releasing a novel, especially as novel of my favourite genre of teen romance/young love. I also found it truly inspiring that anxiety was a theme throughout the novel as I suffer from it myself and was uplifting to see awareness being made of the condition. 

Due to this, imagine my excitement when I unwrapped it this morning which just so happens to be Christmas day!

I read for half an hour during a quiet period of the day between visiting family and Christmas dinner and then two hours in the evening and before I knew it I had come to the acknowledgements!

It was not due to it being a 'quick read' as at 44 chapters/344 pages it is far from that. However I just found myself so captivated and present in the story that I simply could not put it down. 

The story is set in first person of protagonist Penny, a quite girl who runs a successful anonymous blog. It follows her cope with her anxiety, humiliation, friendship dramas and falling in love for the first time on a trip to New York. But it is not a simple ride for her as she faces many twists and turns which will leave you so shocked and not being able to put it down as you are desperate to find out what happens to the character who becomes like a fictional best friend. 

One of the main things I loved about the novel is how it is written in first person so, as a reader, you get to experience everything first hand, giving a sense of a deeper insight and understanding. It is a beautiful read with hidden lessons and full of twists and turns that make the story unpredictable. 

I admit that the first few chapters didn't really have me hooked but as soon as Penny met Noah it completely changed and it was then when I had my reading binge instead of watching the eastenders christmas special and other tv delights. It was the best desioin I could have made.  

In terms of the physicallity of the book, again I love it. There is something about hardback books that make them seem so special. The front cover is brightly coloured with the title written in a bright pink and the backround being a sky blue with fairy lights. It also has a subtle yet stunning hint of metallic rose gold detailing. However, the photographs are my favourite part of the front cover, especially the top left one of the sea as not only is it a beautiful image featuring some jewel like colours but also as like Penny (and Zoe) the sea is what calms me, my happy place if you will.

Overall I adore this novel and would highly recommend it,
4.5/5 stars!

You can buy 'Girl Online' on amazon HERE

Thank you for reading,
Love Katie xxx

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Twitter: https://twitter.com/SmileLoveCaptur



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As Another Door Closes A New Door Opens

Happy New Year!

I hope you had a fun filled celebration welcoming in 2015!

As my first post on my new blog I thought I would talk about 14 lessons I learnt in 2014 and 15 aims I have for 2015.

2014 was one of the greatest years of my life as without wanting to sound cringe worthy or cliche, it really was the year that I found myself and found an amazing set of friends. I passed  my first year college exams, fell in *unrequited* love, attended parties, spent so much time with my friends, accepted parts of myself and got one of my best friends back.  However, no year can go perfectly and 2014 left me facing familial problems, heartbreak and too many stressful situations but with a lot of help from my friends I have got through it all and i'm feeling extremely positive for this new year. 
So without further ado: 

14 Lessons I Learnt in 2014:

1. As you get older some friendships do sadly fizzle out but you also make new friends
2. Not everyone has to or will like you, sometimes personalities just clash
3. Believe it or not but sometimes it turns out mother does actually know best
4. There is nothing wrong with being who you are, it is the best thing you could do
5. If you love someone, tell them,whether it's romantic love or platonic love or whatever type of love it is, just tell them. It may not go in your favour but you will regret it if you don't.
6. Don't dwell on the past, instead look forward to what the future brings
7. Don't regret, just learn from your mistakes, think of them as life lessons
8. As much as I hate it confrontation is sometimes necessary
9. Anything is more enjoyable when you are with those you care about
10. It's okay to admit that you are not always right
11. Although college is stressful, don't give up and keep trying your hardest
12. Don't feel ashamed to ask for help. Confiding in a friend, teacher or family member reduces your worries and you get support
13. It's okay to express your emotions and how you are feeling as bottling it up simply makes it worse
14. I learnt that I have the most amazing and supportive people around me and I feel so lucky that in 2014 they entered by life

15 Aims for 2015:

1. Blog regularly 
2. Be more honest
3. Travel
4. Stop letting certain people control my heart and emotions
5. Pass my second and final year in college
6. Improve my confidence
7. Wear what clothing and makeup I want without worrying if others will like it or not 
8. Stay close to my friends
9. Don't have a breakdown when friends go to uni and I don't (going on a gap few years)
10. Be more appreciative
11. Be more organised so I can actually meet deadlines for once
12. Partake in my hobbies more: reading, baking, cooking, dancing, horse care etc
13. Make more effort to see family
14. Get a new job (I currently have a 0 hour contract job so I rarely get work)
15. Be happy

Do you have any aims for 2015? Do you have any the same as me? What did you learn in 2014? Ideas for future posts? I'd love it if you answered in the comments below so I can read them and don't forget to follow!

Love Katie xxx

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