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Anxiety is Giving Me the Shits

anxietyToday, I have to admit that my anxiety is giving me the shits.  There is just so many external things happening at the moment and I am feeling extremely overwhelmed with it all.  The voices in my head hashing it all around just won’t shut up for a moment.

I am making sure that I am eating properly (if you take out that it was Emma’s birthday on the weekend and I probably ate too much sugar) and it is amazing how sugar can increase my anxiety.

I have been exercising but not as consistently as I would like.  However it is amazing how much even 30 minutes of exercise daily can improve your overall well being.

I tried to get some work done. I tried to read a book. I tried to listen to music which all helped but it didn’t last.  On my walk I concentrated on things I could see and my breathing which eased some of the tension.

However last night, I was thinking I might have to make an appointment to see a Doctor but I put cardamom essential oil and lemon essential oil in the diffuser and watch The Oscars.  I could not believe that the voices actually stopped.  I expected the voices to start up again today but guess what all is quiet.

I love having so many strategies to help with my head being full of chatter.

anxietyIf you would like to purchase this blend, I am now selling essential oils in 10ml bottles so that you can out them in a diffuser (not one with heat) and enjoy the quietness in your head.  I charge $25.00 for the 10ml bottles which includes postage.

If you would like to know more please email me at Rebecca@coachingforlifetimechange.com.au.

 

Five Lifesaving Steps When You Feel The World Crumbling.

mother love

At the moment I am feeling like the world is crumbling around me.  I feel like nothing is going right (ok except my fight with the insurance company) but even that has taken its toll on my emotional well being.

I seem to be at logger heads with Emma.  She seems to be ignoring most of my instructions.  Getting extremely angry over every no.  Not actually accepting the word no.  Don’t even mention homework.

Grace seems to be reacting to everything and all I can think of is that I need to get off the earth for a bit.  Maybe I am having my internal meltdown and my body is screaming it is time to get off the world for a bit.

It is not helping that I am on medication that has been putting added pressure on my body and it seems to be playing with my migraines so it is making things more challenging.

I am also missing my mum and dad like crazy as I can’t just pick up the phone and call them for their advice.  I see the older generation around at the shops and think often how that was robbed from both of my parents.

We all have those moments and it is hard not to feel depressed.

So what can you do?

Here are five suggestions that can help you through these tough challenges.

  1. Treat your body like a temple.  It is very easy to seek out comfort eating to “make” us feel better.  However, if this food is not healthy and with chemical additives and preservatives, it will most likely make you feel worse.  So stick to fresh food and say no to processed food.
  2. Exercise.  I have been finding that when I exercise, the stresses seem to be minimised and I become more focused.
  3. Journaling.  Sometimes it is healthy to write about your problems so they are outside of your head.  However the key here is although we can dwell as much as you like on the past and current problems, it will not get you anywhere.  If you actually do not come up with a solution to the problem then you are not going to come out of the problem.
  4. Speak to a friend or a professional.  Sometimes having someone there to simply to listen can be very helpful.  Don’t expect them to solve your problem but to have an open ear as you work out the solution.
  5. Sitting with your child when they are asleep.  At the present moment I am sitting on Emma’s bed listening to them breathe whilst they sleep.  This is probably one of my favourite times of the day to help me feel grounded.  I also enjoying diffusing some essential oils to help the girls and myself to feel even more grounded.

I could go on and on to this list as there are always many way to solve a problem.  If you are needing someone to talk to I have a support program for parents on a weekly basis.  Support program

Benefits of Exercise Just After 5 Days

I have managed to complete 5 days of exercise.  I am doing high intensity trainings, teaching myself to run for 30 minutes and doing sit ups.  I just want you to make that you understand that YOU don’t have to do this type of training.  I know a person walking everyday and receiving the same benefits.  You need to enjoy the exercise that you want to participate in or you will simply not do it.

The benefits of exercise that I am finding after 5 days are:

  • I feel more focused
  • I am sleeping well
  • I am feeling more positive
  • I chased the girls throughout the play centre and loved it.  Usually I wouldn’t do it because of my weight but I did.
  • My self esteem and self belief in myself has improved.

I love the feeling after working out and even better stretching out at the end.  It is imperative you stretch after every workout to protect your body from injury.  When my muscles are occasionally sore, I rub a soothing rub to help warm up the muscles and it works a treat.  If I am feeling tired, I like to rub a bit of peppermint essential oil on the back of my neck for an invigorating feeling.

We All Feel Depressed Now and Then

Do you beat yourself up if you feel depressed for more than a couple of days?  I know over the last 1.5 weeks I have been.  But I kept telling myself that we all feel depressed now and then.  The weather has changed in Australia to being cold and it is quite typical that people feel depressed during the winter times.

I have not felt depressed for 1.5 weeks for ages and it was getting to the stage where I was going to contact my psychiatrist.  I knew the reason for my depression was stress related as everything felt like it was getting on top of me.  I wasn’t eating properly, definitely not motivated to exercise and my tolerance was pretty low.  But I thought I really just had to ride it out and hope it would end soon rather than later.

I also wrote myself a list of what I felt I had lost control of and if it was things I could control I have been making sure I got on top of them.  My list consisted of:

  • Eating what the dietician suggested at all times and keep to the routine.
  • Get up in the morning (eek its cold and dark at 6am) and exercise.
  • Drink more water
  • Take time out for me and read a book
  • I found a schedule template on Excel so I am using that to plan my entire day.
  • I am having cuddle time with the girls in the morning
  • I am making sure that I am not yelling at the girls.

Always remember that we all have down days now and then and it helps to talk to someone.  Finding out the reasons for the stress and completing tasks that you are procrastinating about so they are no longer on your mind.  But the most important part is be kind to yourself and do not beat yourself up.

A Way To Get Healthier and Feel Better

In this weeks Sunday Herald-Sun they had an article about ways you can make yourself healthier in simply 10 minutes. As mums and dads we need to look after ourselves so that we are operating at optimal best for our children.  So see what you can do to improve your quality of life.

Workout in the TV breaks

Instead of watching TV why not use the ad breaks to do star jumps, sit ups, push ups, running on the spot to keep our body moving.

Write a meal plan

Work out ahead your meal plans and write down what you eat to make sure you choose healthy options.

Calm down

Take time daily to meditate (one activity I love to do at the start of the day and at the end of the day)

Make small gestures

Rather than relying on overt displays of affection, it was small gestures like saying thank you, serving cups of teas in bed that can keep a couple together.

Exercise

Exercising is extremely important for everyone’s health. But it is important that you do exercise that you enjoy as if you do not enjoy it then you will not do it.

Take longer to prepare dinner

So that you can put some vegetables away for during the day as easy snacks.

 

 

When Life Gets Out of Control!

That pretty much sums up the last few weeks in my household.  We have decided to build a bigger pergola outside, get the garage fixed, fix the roof and it is all happening at the same time.  There has been many hours spent outside knocking down walls (which was great fun), bringing down the old pergola and then painting all the beams (even at night at 3 degrees).  Plus normal life also had to happen at the same time.  I became quite good to listening to Grace’s reading whilst painting.  I also had to deal with my mum’s first year anniversary which was far from easy.

It got to mid last week and I was tired, grumpy, irritable and was not a lot of fun. Plus we were not spending quality time with the girls.  The girls helped us outside but it was not the same.  The girl’s behaviour became challenging and it increased their anxiety with all the changes that were happening. Steve and I were stuck in a hard spot because we couldn’t work out if it would be better to get it done so it is done or slow it down to spend time with the girls.  But I knew with everything going on at the same time I was going to crash.  I put my training on hold (but I could say I was doing a lot of strength work), my eating was not regular and generally I was not looking after myself.

I made the decision to stop it and get back into my exercise with a 16km walk and I have been making sure I have had some down time to relax a bit.  When life gets crazy and your feeling your about to fall off the track, you need to take a deep breath and re-establish some old routine to get you through it. I know that I became a better mum once I started exercising as I was laughing and bouncing around more.  I hate the out of control Bec.

 

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