Yesterday I recommended a paper planner. Today I am recommending a different type of paper product, The Anti-Anxiety Notebook. If you suffer from anxiety and cannot get the help you need to deal with it, such a notebook can help you. If you can get help, this notebook could supplement it.
It’s a well-designed book for dealing with anxiety and the approach they recommend I found useful in my dealings with my own anxiety. If you are interested but unsure, talk to a medical professional about it. But please check it out if you or someone you love suffers from anxiety.
(Photo by Ashley West Edwards on Unsplash )
If you have those feelings of dread and anxiety at the thought of work tomorrow, then read this:What are the Sunday scaries and how can you banish them?
Lots of good advice in there on how to get rid of them.
Some other things to consider:
- If you can, on the Friday before, try and leave something positive to work on or do for the upcoming Monday. Try and fill Monday (or at least Monday morning) with positive tasks and meetings.
- Another thing you can do on that Friday is outline what you plan to accomplish the following week and then stay focussed on that as you ease into Monday. If you can focus on things you want to achieve over the week, it helps dilute the dip into cold water that Monday leaves you feeling.
- Acknowledge that other people feel that way and make sure that on Monday you fill their day with positive thoughts and feelings. Doing that will pay you dividends as they will likely reciprocate that positivity. It’s a win-win for all, and your Mondays will take on a more positive vibe, which should help lessen the Sunday scarries.
(Photo by Alexandra Gorn on Unsplash )
If you think you might be suffering from PTSD, I recommend you review this checklist: Signs You Might Be Suffering from Complex PTSD.
As someone who suffered from PTSD, I found it useful. If too many of them ring a bell for you, what should you do? First,
… stop being brave. We should allow ourselves to feel compassion for who we were; that might not be easy, given how hard we tend to be with ourselves. The next step is to try to identify a therapist or counsellor trained in how to handle Complex PTSD
There is nothing wrong with being brave. It’s admirable in many ways. Just don’t let it get in the way of getting help.
.(Photo by Finn on Unsplash )
Cognitive Behavior Therapy is an effective way to deal with many forms of anxiety and depression. I’d argue it can help people with their thinking in general. If you are looking for tools to help you with it, here are two sets of resources:
- Online Cognitive-Behavioral Therapy Workshop
- CBT Worksheets (includes this PDF comes).
(Photo by Darius Bashar on Unsplash)
I think this is a terrible headline, which is too bad, because there is much to take away from this piece: How to stay sane when the world’s going mad | MIT Technology Review
There are tools and advice in there, including this:
- Notice when you are worrying, and be kind and compassionate to yourself. This is a difficult time; it makes sense that you might be more anxious.
- Focus on what’s in your control. Work out what is a hypothetical worry (you cannot do anything about it) and what is a real problem (needs a solution now).
- Refocus on the present moment. Focus on your breath, or on using your five senses.
- Engage in activities that you find meaningful and enjoyable. That could include music, walking, reading, baths, household tasks, or calls with friends and family.
- Notice and limit your worry triggers. If the news is making you anxious, limit your consumption.
- Practice gratitude. List the things you were grateful for that day: for example, “The sun was shining.”
- Keep a routine, and stay mentally and physically active.
Easier said than done, I know. But worth addressing. And not impossible. Good luck! Anxiety may seem like a tiger, but it can also be a horse: you can get a grip on it, break it, and use it to your advantage even.
How to Harness Your Anxiety – The New York Times
This is fascinating: The Apollo 11 mission as told through the astronauts’ heart rates | Popular Science
A good reminder that even the best prepared and most cool can still have elevated heart levels under stress.
If you feel yourself out of sorts or not your best in the month of August, you are not alone. August can trigger bad emotional responses in us for a number of reasons, whether we love the summer or hate it. To see what I mean, see this: August Blues Are Like Sunday Blues, But for a Full Month — Science of Us.
I would add for some, August can be the most extreme month in terms of weather (just like February) and that can make it difficult to deal with too. If you find yourself struggling at this time of the year, cut yourself some slack and prepare yourself for the true start of the new year: September. (A much nicer month than August for many reasons).