Your Wellness - Mind Archives

Pick your Battles for improved Mental Health… and Relationships

The concept of “picking your battles” is key to managing stress and improving mental health, especially during Mental Health Awareness Month. Remember, you don’t need to be right about everything!

Before reacting to a situation, take a moment to pause and ask yourself three key questions:

Is this issue important enough to impact my long-term wellbeing?
Will addressing it lead to a positive outcome, or is it a waste of energy?
How will this affect my relationships or mental state if I engage?

By pausing and evaluating, you gain clarity on whether the issue is worth your time and emotional investment. This process helps you determine what truly matters and avoid unnecessary conflicts.

Here’s how picking your battles contributes to better mental health:

Reducing unnecessary stress Constantly addressing every minor issue can lead to emotional burnout. By choosing which issues are worth your energy, you conserve it for more important matters. This helps maintain balance and prevents mental exhaustion.
Improving relationships Disagreements are inevitable in both personal and professional relationships. Letting go of smaller conflicts can develop healthier relationships, build respect, and reduce unnecessary tension. This leads to better communication and deeper connections.
Boosting emotional resilience Choosing your battles wisely helps build emotional resilience. By being selective about which challenges to engage with, you allow yourself to reflect, grow, and become stronger in handling future stressors.
Enhancing problem-solving skills Deciding when to act and when to step back helps improve problem-solving abilities. You become more strategic, focusing on finding solutions to significant problems instead of getting caught up in every minor issue.
Promoting a healthier mindset Letting go of trivial concerns reduces feelings of anger, frustration, and anxiety. This mindset shift allows you to focus on positivity and wellbeing, significantly improving your overall mental health.
Encouraging boundaries Setting boundaries by choosing which battles to fight reinforces the idea that it’s okay to say “no” to situations that aren’t worth your energy. This strengthens personal boundaries and promotes self-care.

In some instances, engaging with someone who consistently seeks control or demands to be right can be emotionally draining and unproductive. Instead of confronting every issue, focus on what truly impacts your wellbeing and long-term peace. Recognising when to stand your ground and when to let go helps you maintain your emotional energy and prevent unnecessary power struggles.

Please reach out to a counsellor at LifeAssist who can support you with strategies to protect your mental health and reinforce healthy boundaries.

zara2024-09-26T11:22:04+00:00

Different Types of Rest

We often associate rest with simply getting enough sleep. While sleep is very important, true rest goes far beyond catching some zzz’s. Rest is about restoring the body, mind, and spirit, ensuring we function at our best.

Understanding the different types of rest and incorporating them into our lives is key to maintaining overall wellbeing. Let’s dive into the seven types of rest that can help us feel rejuvenated and balanced.

1. Physical rest is the most obvious type of rest that comes to mind. It involves giving your body the necessary downtime to repair, recharge, and refuel. There are two types of physical rest:

Passive physical rest, is the rest we get through sleep or taking a nap.
Active physical rest, such as gentle activities like yoga, stretching, or taking a leisurely walk. This type of rest allows the body to release tension and increase circulation, promoting overall relaxation.

Why it’s important: Without proper physical rest, you may feel fatigued, experience muscle soreness, and struggle with basic tasks due to a lack of energy.

2. Mental Rest requirement arises when we lie awake at night, unable to switch off our racing mind? We often experience mental clutter and cognitive overload due to our busy work schedules, constant decision-making, and overthinking.

Simple ways to take mental breaks throughout the day include taking short breaks between tasks, practising mindfulness, or setting boundaries with your work hours to avoid burnout.

Why it’s important: Mental rest helps to restore clarity, creativity, and focus, which in turn improves productivity and problem-solving abilities.

3. Sensory Rest in this digital era means we’re constantly bombarded with sensory stimuli—screens, notifications, noise, and bright lights all add up to sensory overload. Sensory rest involves reducing these inputs and giving your senses time to recover. Taking time to unplug, dimming the lights in the evening, and spending quiet moments away from technology are examples of how you can achieve this type of rest.

Why it’s important: Continuous sensory overload can lead to irritability, stress, and difficulty concentrating. Sensory rest can significantly benefit our nervous system and overall mental state.

4. Emotional Rest Whether it’s stress, sadness, anger, or even joy, carrying unprocessed emotions can be exhausting. Emotional rest involves finding safe spaces to express and share your true feelings without fear of judgement.

Speaking to a trusted friend, or counsellor, or journalising your thoughts can help offload emotional burdens.

Why it’s important: Emotional rest helps maintain emotional balance and supports mental health, preventing feelings of overwhelm and burnout. It allows us to process and release the feelings we often suppress throughout the day.

5. Social Rest Peopled out? Social rest is about taking a break from too many social engagements or interactions or people who drain your energy and surrounding yourself with individuals who uplift and support you. It’s about finding the right balance between socialising and spending time alone to recharge. Recognising when you need solitude or the company of nourishing people is key to achieving social rest.

Why it’s important: Without social rest, you may feel emotionally depleted and disconnected from meaningful relationships.

6. Creative Rest is particularly important for anyone involved in problem-solving or innovation. It entails giving your brain space to appreciate beauty, whether through art, nature, music, or even just a change in scenery. Spending time outdoors, visiting a gallery, or engaging in activities that inspire you can renew your creative energy.

Why it’s important: Creative rest restores the brain’s ability to think freely and creatively, which is essential for innovation and personal growth. This type of rest allows your mind to recharge and be open to inspiration.

7. Spiritual Rest involves reconnecting with your sense of purpose and meaning in life. For some, this may involve prayer, meditation, or time spent in nature. For others, it may mean contributing to a cause greater than themselves, through volunteering or acts of kindness.

Why it’s important: Without spiritual rest, you may feel lost, disconnected, or unfulfilled in life. Spiritual rest helps you feel grounded, peaceful, and aligned with your values.

We should try to make it a habit to recognise where we are depleted and consciously seek out the type of rest that will restore balance. Incorporating small, intentional periods of rest into your daily routine can have a profound impact on your mental, emotional, and physical health.

So, the next time you feel drained, ask yourself: what kind of rest do I really need? By prioritising all types of rest, you can live a healthier, more balanced life, where wellbeing isn’t just about surviving—but thriving. Call LifeAssist for support or to offload emotional burdens to help you achieve a more restful happier life.

zara2024-09-26T11:32:32+00:00

7 Relationship Killer and Builders

In all relationships, harmful habits can often strain connections and lead to breakdowns in communication and trust. By taking a good hard look at your habits and replacing them with caring, nurturing ones, you can build stronger, healthier relationships.

Here’s a comparison:

7 Deadly Habits	7 Caring Habits
Criticising	Supporting
Blaming	Encouraging
Complaining	Listening
Nagging	Accepting
Threatening	Trusting
Punishing	Respecting
Bribing/Rewarding to Control	Negotiating Differences

The ‘deadly’ habits can be harmful to relationships because they undermine trust, communication, and mutual respect. Criticising, blaming, and complaining create a negative atmosphere that can make a partner feel attacked or inadequate, eroding emotional connection.

Nagging leads to frustration and resentment, while threatening and punishing foster fear and insecurity rather than resolving issues. Bribing or rewarding to control manipulates the relationship dynamic, creating imbalance and limiting genuine understanding.

Altogether, these behaviours prevent healthy conflict resolution and hinder the development of a supportive and loving partnership. To replace the ‘deadly’ habits with ‘caring’ ones, a conscious effort is required. Here are steps you can take to achieve this:

Self-awareness – Start by recognising when – and why- you engage in one of the deadly habits. Reflection is key; ask yourself, “What am I doing or saying that might harm this relationship?” Journaling or discussing these patterns with a trusted friend or counsellor can help you become more conscious of your behaviours.
Mindful Choice – Once you’ve identified a negative habit, consciously choose a caring habit to replace it. For example, if you tend to criticise, try to shift to encouragement by focusing on the person’s strengths rather than their flaws. Take a pause before speaking and ask yourself, “How can I approach this in a more positive, caring way?”
Practice and Patience – Change doesn’t happen overnight. Begin by practising the caring habits in small interactions, and gradually apply them more broadly. Be patient with yourself and the other person, as replacing deeply ingrained habits can take time.
Seek Feedback – Engage your partner, friend, or family member in the process. Ask for feedback about how they experience your behaviour and how you can improve. This opens up channels for mutual growth and helps to solidify new habits in the relationship.
Celebrate Progress – Acknowledge and celebrate small successes. When you successfully replace a deadly habit with a caring one, take a moment to appreciate the positive impact it has on the relationship.

Replacing harmful habits with caring habits not only improves communication but also builds trust, respect, and a sense of security in relationships. Just by being conscious of them, you can start to shift your choices. And don’t forget to share this valuable life lesson with young children as they start to build their relationships. If you need support, please reach out to LifeAssist– there is a caring professional to talk to.

(Seven habits are based on the Choice theory, William Glasser)

zara2024-09-27T08:06:15+00:00

The Connection between Social Media and Suicide

Social media platforms have become a ubiquitous part of everyday life. They offer endless opportunities for connection, entertainment, and self-expression. However, alongside the many benefits of social media lies a darker side, one that has raised increasing concerns among mental health professionals: the connection between social media and suicide.

The Influence of Social Media on Mental Health

Social media can have a profound impact on mental health, particularly among young people and vulnerable persons. While platforms can provide a sense of community and support, they can also exacerbate feelings of loneliness, inadequacy, and depression. The constant barrage of images and posts that highlight the ‘perfect’ lives of others can lead to harmful comparisons and a distorted sense of self-worth.

Research has shown that individuals who spend excessive amounts of time on social media are more likely to experience mental health issues, including depression and anxiety. These issues, if left unaddressed, can increase the risk of suicidal thoughts and behaviours. The anonymity and lack of face-to-face interaction on social media can also make it easier for individuals to express these thoughts without seeking help, creating a dangerous cycle.

Cyberbullying and Its Consequences

One of the most significant ways social media contributes to suicide risk is through cyberbullying. Unlike traditional bullying, cyberbullying can be relentless, with no escape for the victim. Harassment, threats, and public shaming can be amplified and perpetuated across platforms, leading to severe emotional distress.

Victims of cyberbullying often feel trapped and powerless, with no way to defend themselves or escape the torment. This overwhelming sense of hopelessness can lead some individuals to consider suicide as their only way out. Tragically, there have been numerous high-profile cases where young people have taken their own lives after being targeted by online bullies.

The Impact on Adolescents

The U.S. Surgeon General’s Advisory released the following: “Up to 95% of young people aged 13-17 report using a social media platform. Nearly two-thirds of teenagers report using social media every day and one third report using social media “almost constantly.” “The types of use and content children and adolescents are exposed to pose mental health concerns. Children and adolescents who spend more than 3 hours a day on social media face double the risk of mental health problems including experiencing symptoms of depression and anxiety. This is concerning as a recent survey showed that teenagers spend an average of 3.5 hours a day on social media. And when asked about the impact of social media on their body image, 46% of adolescents aged 13-17 said social media makes them feel worse.”. For more details, refer to the US Surgeon General’s advisory.

The Role of Social Media in Suicide Contagion

Social media can also contribute to a phenomenon known as suicide contagion. When suicide is sensationalised or widely discussed on these platforms, it can sometimes lead to a ‘copycat’ effect, where vulnerable individuals are influenced to take their own lives. This is particularly concerning when graphic images, detailed methods, or glorification of suicide are shared.

The rapid spread of information on social media means that news of a suicide can reach a vast audience almost instantly. While raising awareness about mental health and suicide prevention is critical, there is a fine line between education and harmful exposure. The way suicide is portrayed on social media can have a significant impact on how it is perceived and acted upon by others.

The Potential for Positive Change

Despite the risks, social media also has the potential to be a force for good in suicide prevention. These platforms can be powerful tools for raising awareness, sharing resources, and providing support to those in need. Online communities, mental health campaigns, and hotlines can reach individuals who might not otherwise seek help.

By promoting responsible use of social media and encouraging open conversations about mental health, we can enjoy the positive aspects of these platforms while minimising the risks. Social media companies need to take responsibility by implementing stricter content moderation policies, offering crisis support, and collaborating with mental health organisations.

As individuals, we can contribute by being mindful of our social media habits, supporting friends and loved ones who may be struggling, and advocating for safer online environments. By working together, we can help ensure that social media becomes a platform for positive change rather than a catalyst for tragedy.

If you or someone you know is struggling with suicidal thoughts, please reach out to a mental health professional at LifeAssist or contact a suicide prevention hotline in your area. Remember, help is always available, and you are not alone.

zara2024-08-31T08:52:19+00:00

The Basics of Emphatic Communication:

At the core of all meaningful relationships lies a fundamental skill: emphatic communication. This isn’t just about talking; it’s about listening, understanding, and connecting on a deeper level, whether with your partner, your family or colleagues.

Digital interactions often outpace face-to-face conversations and the art of truly connecting with others can seem elusive. Emphatic communication is not just a skill; it’s a practice that requires intention and effort. Take note of these tips:

Practice active listening
Listening is more than just hearing words. Active listening is about being fully present in the moment, giving your undivided attention to the person speaking. It means setting aside distractions—put down your phone, turn off the TV, and focus entirely on the conversation.

When you actively listen, you pick up on the nuances in the other person’s voice, the emotions behind their words, and the unspoken messages conveyed through body language. By showing that you’re truly engaged, you validate the speaker’s feelings and thoughts, making them feel heard and valued. This simple act of listening can be transformative, building trust and deepening your connection.

Understand emotional cues
We often communicate more with our bodies than with our words. Understanding emotional cues involves reading the subtle signals that reveal how someone is truly feeling. A furrowed brow, a slight hesitation, or a change in tone can speak volumes.

To improve your ability to understand these cues, pay attention to both verbal and non-verbal communication. Ask yourself, “What is this person really saying?” and “How do they feel about what they’re saying?” Being attuned to these signals allows you to respond more thoughtfully, addressing not just the words but the emotions behind them.

Be compassionate
Compassion is about recognising someone else’s pain or joy and genuinely caring about their wellbeing. It’s not just about understanding; it’s about feeling. When you communicate with compassion, you show others that you care about their emotional state, not just their words.

This can be as simple as offering a kind word when someone is down, or as significant as providing support during difficult times. This creates a sense of safety and belonging, for building strong, lasting relationships.

Communicate with empathy
Empathy is the ability to put yourself in someone else’s shoes, to see the world through their eyes. It’s about understanding their experiences, emotions, and perspectives. Practising empathy means actively trying to feel what the other person is feeling, rather than just acknowledging it.

When you communicate empathetically, you move beyond your own perspective and genuinely connect with the other person’s reality. This deep level of understanding can dissolve misunderstandings, heal conflicts, and create bonds that are both strong and enduring.

The next time you engage in a conversation, remember to listen with your heart, speak with compassion, and connect with empathy. Your relationships—and your life—will be all the richer for it. If you are battling with communicating with your peers, family or partner, please reach out to a counsellor at LifeAssist

zara2024-09-01T07:43:50+00:00

Spring Clean your digital life

As the season of renewal approaches, it’s the perfect time to refresh your digital life with a bit of spring cleaning. Just as we declutter our physical spaces, we can apply the same principle to our digital environments—out with the old and in with the new. Whether you’re pursuing new goals, adopting innovative technologies, or simply aiming for a more streamlined digital experience, revamping your digital setup can help align it with your current needs and aspirations.

Here are 8 tips to make your digital life more efficient and enjoyable.

Assess Check which apps you use frequently and which ones have been untouched for a while. Most smartphones have a feature that shows your app usage statistics. Look for apps that serve the same purpose and evaluate which one meets your needs best.
Consolidate Delete apps you haven’t used in the last month unless they have a specific purpose, and keep the most efficient or user-friendly app for tasks where you have multiples.
Update Keep organised by rearranging your home screen so the most important apps are easily accessible. Consider grouping apps by function (e.g., productivity, health, social). Ensure all remaining apps are up to date to benefit from new features and security patches.
Modernise Determine what new tools or features you need to support your current lifestyle, such as productivity tools, fitness apps, or learning platforms. Look for apps with good reviews that align with your needs. Consider features, usability, and data privacy. Before committing, take advantage of free trials to see if new apps suit your needs.
Be well For focus and mindfulness, look for apps that offer guided meditation, mindfulness exercises, and tools to help manage stress and enhance focus. These apps can aid in maintaining mental clarity and emotional balance.

For health and fitness, search for apps that track your physical activity, monitor your nutrition, and offer personalised workout plans. Features like goal setting, reminders, and progress tracking can help you stay motivated and healthy.

For financial management, look for apps that assist with budgeting, expense tracking, and financial planning. Look for features like customisable spending categories, alerts for bill payments, and insights into your spending habits to help you manage your finances effectively.

Be safer Ensure your apps are updated to the latest versions to protect against security vulnerabilities. Ensure that you regularly review app permissions to minimise data tracking and protect your privacy, and remove apps that haven’t been updated by developers in a long time or have been flagged for excessively tracking behaviour.
Review Plan regular intervals (e.g., quarterly) to reassess your digital setup, ensuring it remains aligned with your goals and preferences. Keep an eye on new app releases, or ask your friends for new tech to better suit your evolving needs.
Detox Schedule times to disconnect from your devices to maintain a healthy balance between your digital and physical life.

By Spring cleaning your digital environment, you can create a more streamlined and purposeful experience that supports your personal and professional growth. You can apply these digital tools to a holistic approach to wellbeing. If you’re looking to improve your physical health, enhance your mental resilience, or manage stress more effectively, connect with LifeAssist for personalised guidance and support to help you achieve your goals.

zara2024-08-30T12:34:23+00:00

Celebrate Women’s Day this month with acts of Sister-Love

Take a moment to think about the women who have influenced your life—those who have supported, cheered, guided, inspired, and been there for you. Identify at least three such women and write their names down. These could be mothers, grandmothers, mentors, friends, blood sisters, or soul sisters.

Ask Yourself These Questions:

How has her presence made a difference in your life?
What would you love to say to her, from your heart?

Take an Act of Sister Love from a Place of Self-Love:

Consider how you could honour her contribution to your life in a way that also honours yourself. Grand gestures or spending lots of money aren’t necessary. Try these simple but meaningful acts:

Reflect the Difference She’s Made: Write a short note or make her a card expressing how much she means to you. Often, people don’t realise the impact they’ve had on others. Be specific in your appreciation—call, text, or email her, sharing how she has made a difference in your life.
Admire Her Feminine Power with Flowers: Send flowers as a reminder of her power and beauty. Include a note explaining why you chose those flowers and how they reflect what you admire in her. The flowers will continue to remind her of her strength even after Women’s Day.
Share a Meaningful Memory: Recount a special moment or time you’ve shared that holds significance for you. Thank her for her impact and the place she holds in your heart. Gather a few photos and send them along with your reflections on those meaningful memories.

Be visible in your gratitude. It is a powerful way to teach young people about respect and the value of meaningful relationships. When they observe us honouring and celebrating the important women in our lives, they learn the importance of showing appreciation and kindness. Don’t just wait for Women’s month, demonstrating these values consistently helps instil a sense of empathy and gratitude encouraging positive, respectful connections in their own lives.

Give yourself permission to pause and celebrate the women in your life and the presence of sisterhood. You (and they) will feel happier for the rest of the week, month, and year because you did.

If you would like to speak to a counsellor, if you, or a family member, are feeling lonely, or experiencing relationship challenges, then reach out for some support.

zara2024-08-01T07:35:28+00:00

Five ways to maintain positive workplace relationships and Why it’s Important

Building good relationships with your co-workers is just as important for your work and career success as doing your job well. Positive relationships at work can make you happier, more productive, and more adaptable. Here are some reasons why:

Job satisfaction: Meaningful relationships are the cornerstones of happiness. Having meaningful relationships with people you work with makes you feel valued and appreciated as part of the team. Good relations with co-workers contribute to a conducive work environment

Support structure: If you are on good terms with your co-workers, you immediately have a support structure at your disposal. Life is unpredictable and it eases pressure to know that should illness or another circumstance keep you away from the office or a crisis or surprise deadline presents itself, you’ve got backup. You will be able to better handle pressure because you have others that you can rely on.

Shared experience: Your family might be very understanding and supportive of your work or career, but no one understands your workplace’s pressures and special circumstances better than your co-workers. Moral support shared between co-workers lightens the weight and promotes teamwork

Building and maintaining better relationships with co-workers takes time and effort. Try some of these tips to help you along the way:

Develop and strengthen relationships Make time to connect with your co-workers. Whether it’s a quick chat over a cup of tea, a monthly meal, or sharing lunch at your desk, these moments show that you are interested and care. This helps them feel validated and strengthens your relationships with them.

Be positive A positive attitude is one of the most contagious things in the world. Positive and upbeat people attract others and lighten the mood in the office. Keep a positive outlook by highlighting the positives and avoiding complaints. Also cultivate relationships with others that have a similar attitude.

Avoid gossiping Discussing co-workers rarely leads to anything positive or has a good outcome; gossip leads only to distrust. Don’t start gossip, and if others gossip, try to change the subject or walk away. If you are involved in conflict with someone, sort it out with them directly and don’t discuss any aspect of the situation with anyone else.

Appreciate others Always express and show others that you appreciate their help and support. Be genuine in complimenting others on their successes, and share any learnings to help them with their blind spots.

Be a good listener An unknown author pointed out that ‘silent’ and ‘listen’ are spelt with the same letters. Truly listen to what others say or tell you. You will not only understand them and their situation better, but also gain their respect and trust.

Be the co-worker that you want to have.

For additional support and advice on building, maintaining and growing work relationships, or even working on communication techniques, our LifeAssist counsellors and coaches are here to assist.

zara2024-07-30T14:39:36+00:00

Building Resilience: Grit, and Hardiness

Self-improvement often demands venturing into uncharted territories and embracing change, even when it’s tough. This journey highlights two vital qualities: hardiness and grit.

While hardiness and grit might sound like physical toughness, they are deeply rooted in mental fortitude. Mental toughness involves performing consistently under stress and pressure, closely linked to hardiness and grit. Together, these qualities form the foundation of resilience.

Hardiness is about facing extreme challenges with calm determination, while grit is the relentless focus and dedication to achieving long-term goals. Resilience blends these elements, enabling individuals to bounce back and stay on course despite setbacks

The good news is that resilience is a skill that can be intentionally developed. Here are the 3Cs to help cultivate resilience, grit, and hardiness:

Challenge
Do difficulties appear as personal flaws or opportunities for growth? Life is full of challenges, both good and bad, that happen to everyone. Self-reflection is critical for improvement, but self-blame is counterproductive. When faced with challenges, avoiding self-pity or blaming others is essential, as this hinders progress. Viewing difficulties as challenges helps maintain an open mind, learn from experiences, and seek growth opportunities instead of just seeing obstacles.

Commitment
What drives passion? What motivates one to get out of bed even if all bills are paid? Often, daily routines overshadow the need to ask what truly drives an individual. If financial concerns were off the table, what difference would one want to make in the world? Having a purpose, a cause, or a relationship to care about provides a reason to keep pushing through setbacks.

Control
In any situation, there are things one can control or influence and things one can’t. Focusing on what can’t be controlled leads to frustration and helplessness. Consider how much control exists over the economy, a boss’s behaviour, or a spouse’s interests. While some influence may be present, full control is lacking. However, one can control spending habits, actions, thoughts, and next moves. Focusing efforts on what can be controlled boosts confidence and triggers more action, leading to self-empowerment.

In our most difficult moments, we are given an opportunity to reset and determine who we are or want to be; a chance to reshape our lives.

If you would like support from a counsellor, please reach out to the LifeAssist team, and invest in some extra skillsets that can contribute to your long-term wellbeing.

zara2024-07-30T11:31:48+00:00

What is a Panic Attack?

A panic attack is an intense wave of fear that can strike without warning, leaving you feeling overwhelmed and frightened. It’s a sudden rush of physical symptoms and emotional distress, often with no obvious cause. You might feel a sense of impending doom, a fear of losing control, or even a fear of dying.

Sensations During a Panic Attack

During a panic attack, your body might react with a rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, chills, or hot flashes. You may also experience numbness or a tingling sensation, a sense of unreality, or a feeling of being detached from yourself. These symptoms can be incredibly distressing, but it’s important to remember that they are temporary.

Recognising a Panic Attack

Understanding the signs can help you or someone else recognise a panic attack when it happens. If you notice a sudden onset of intense fear or discomfort, accompanied by physical symptoms like a racing heart, sweating, or shortness of breath, it may be a panic attack.

Self-Soothing and Emotional Regulation Techniques

Breathing Exercises

Deep breathing can help calm your body. Try inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. Focusing on your breath can help slow down the rapid heartbeat and reduce the sense of panic.

Grounding Techniques

Using your senses can help bring you back to the present moment and disrupt the overwhelming sensations of a panic attack. Look around and find five things you can see. Touch four different objects and notice their texture. Listen for three distinct sounds. Identify two smells in your environment. Focus on one thing you can taste.

Progressive Muscle Relaxation

Try tensing and then relaxing different muscle groups in your body, starting from your toes and working up to your head. This can help release physical tension and calm your mind.

Visualisation

Close your eyes and imagine a peaceful place where you feel safe and relaxed. Picture it in detail, including the sights, sounds, and smells. This mental escape can help reduce your anxiety.

Assisting Someone in Distress

If you see someone having a panic attack, your calm presence can make a big difference. Acknowledge what they are experiencing and let them know you are there to help. Encourage them to breathe slowly and deeply, and guide them through grounding techniques to bring their focus back to the present moment. Be supportive and avoid minimising their feelings.

If these exercises don’t help, or if the person continues to feel overwhelmed, seek professional help. Call LifeAssist for further support options. Remember, it’s okay to ask for help, and there are people ready to support you at no cost to you or your family.

zara2024-06-30T13:49:56+00:00

Your Wellness – Mind