Anxiety, Breathing, Carmarthenshire, Coming together, Depression, Future, Health, Illness, Invisible illness, Mental Illness, Panic attacks, Panic Disorder, South Wales, South West Wales, UK, Wales

Know your limits .


No matter what you’re doing .
House work , shopping , hobbies or work . It is very important to know your limits .

Having anxiety and depression is very tiring on a daily basis and pushing your limits can exhaust you even more .
They can also set you back a few steps .

So instead of pleasing everyone or getting all of those chours done today , limit yourself to what you can do comfortably .

Personally, I always found myself trying to please others .  To get the work done faster etc .
I always push myself . The problem is , I have found myself going backwards and having more bad days than good .
So I’m now limiting myself and forgetting everyone else .
It’s not selfish , it’s common sense .
No one else would push themselves to the point of exhaustion just to get tasks done , so why should you ?
It’s no different just because we have a label on our heads .
We don’t need to feel guilty about it either or explain ourselves .

I find I ask myself questions a lot now :

– Do I really need to do this today or can it wait until tomorrow ?

– Is it important ?

– Does it effect anyone if I don’t do it ?

Most of the time , I can leave what I am doing .

Anxiety always makes you feel guilty over the silly little things , but you really shouldn’t worry about it .

You should be focussing on getting your life back , “getting better” . You shouldn’t be exhausting yourself if there is no need to 🙂

So yes , put down that hoover / leave that until tomorrow , stick the kettle on , sit down , relax , and do it tomorrow when you have more energy .
Listen to what your body is telling you . Look after yourself 🙂
It’s very important !!

Anxiety, Breathing, Carmarthenshire, CBT, Coming together, Depression, Family, Friends, Future, Health, Illness, Invisible illness, Love, Mental Illness, Panic attacks, Panic Disorder, Sad, South Wales, South West Wales, UK, Unfair, Wales

How I manage a panic attack


A common question I get asked .

“How do you cope with your panic attacks ?”

Honestly, it is hard .
As we suffers know , a panic attack doesn’t come on slowly so you can prepare . It just hits you in the face super hard and says “I’m here!!”.


I do have little coping measures that can help . They don’t help 100% of the time but I’d say at least 75% of the time they work.

So I’d just like to take this time to tell you how I cope most days . In hope that these techniques can work for you too 🙂


Breathing .
Breathing is a massive part for me . Not normal breathing though .
I will stare off at an object to shift my focus . Sitting down I will lean forward so my elbows are on my knees and my hands are cupping my face . Still focusing on a point I will then breathe in for 3 seconds slowly and out for 3 seconds slowly .
After doing this 8 times I will then talk to myself , out loud .
I tell myself;
“I am fine . I can breathe . I am not suffocating . I am here . I am breathing ” .

To some, that can sound stupid .
Like I’m stating the obvious…. Which I am . For a reason .
My mind is in overdrive , I’m imagining the worst . Including death !!
To me all the thoughts in my head seem real .
The pressure in my chest is insane . To the point I feel like my body isn’t breathing any more .
This is why I need to focus and breathe .
After about 15 minutes I do tend to come around and I’m back to my “normal” self again .


Focussing in objects really helps .
Because my mind is in overdrive I need to calm it down .
Showing myself objects shows me that I’m in the here and now . Which is very important .
Our minds wonder “what if” a lot .
We shouldn’t be focusing on the future or the past . It’s today , the now , that matters .
So if I’m panicking, I will grab an object . I will feel it . Look for textures . Feel how cool / warm it is . Run my fingers over all the details . Telling myself the whole time “this is real” . To shift the focus in my mind to the here and the now. 
This can take a while but I find it does relax me more afterwards .


Counting .
Not just normal counting from 1 to 10 . But counting and finding objects .
Eg . In the room with me now is :
1 – TV
2 – Pairs of curtains
3 – Teddies
4 – Tops
5 – Vinyl Pops
6 – Pairs of shoes
7 – Ds Games
8 – PC Games
9- Xbox Games
10 – Book

Again , doing this shifts your focus .
I have been known to find marks on a wall or on the floor too .
Just so I’m shifting that focus to the here and now 🙂
The best part of this one is that you can do it anywhere and you don’t have to speak out loud either .
I do it whilst out shopping or walking the dogs .
I do it every night when I wake in panic.  (Every single night) .
Once I reach 10 I’m usually ok , but you can go up as high as you like . Give yourself a challenge . Just remember to focus and breathe as slowly as possible .
Which technically is combining all of my techniques, but focussing on one 🙂