Dear Fresher Me

Hey!

I've seen recently on social media #DearFresherMe, which is people talking about what they would have told themselves when they first started University. I thought it would be a good idea to write what I would tell myself an anyone else in their first year of University.

Living At Home During University

Hello!

People always talk about what it’s like to move away for University and live in accommodation, but what about those of us who decide to live at home?

A Piece About Heartbreak.

A piece about heartbreak. A piece that is only one part of the million pieces your heart is broken into. You know it sounds cliché, and you know everyone goes through it and everyone “gets through it to the other side”, but you don’t feel it. You have countless amounts of friends and family telling you that, but it still doesn’t feel like your heart will construct itself back together again.

Looking After Your Mental Health In University

Hey!

My previous mental health post (What Are Panic Attacks & How Can I Help Someone?) did really well and people seemed to like it, so I thought I would come back with another mental health post. 

I have just completed my first year of University and understand that there will be first years starting in September, so I have decided to put together a post on looking after your mental health in University. Whilst Uni can be fun, the work load, new environment and meeting strangers can be daunting and stressful. Here are 7 ways to look after your mental health:

What Is A Panic Attack & How Can I Help Someone?

Hello,


According to AnxietyUK.org.uk, 1 in 10 people are likely to have anxiety/panic disorder at some stage in life. This means that it is likely that those who fall into that category experience panic attacks. Panic attacks can be pretty scary, so it is important to be able to understand what they are and how to help someone through an attack.


You may know someone who has experienced panic attacks, maybe a loved one, or you may even be experiencing them yourself. Here I have put together a guide on what panic attacks are, and how to help someone if they're experiencing a panic attack. I am studying for a Psychology degree and also suffer from panic attacks myself, so I have tried to write this with a balance of factual information and personal experience. 


What Is A Panic Attack?


Panic attacks are sudden intense feelings of panic with physical and psychological symptoms. Panic attacks come from our body's 'fight or flight response', where the body is faced with something it deems a danger. Millions of years ago this would've been important in keeping people alive as they hunted for their food for example, however now it can be triggered by things that aren't necessarily life threatening. They can be triggered by a certain experience, or can even happen for no clear reason.


There are plenty of reasons why someone might be triggered, which is unique to each individual. Examples could be going to parties and doing exams. My own personal triggers include bad dreams/memories, arguments, feeling claustrophobic and meeting new people. If you're suffering panic attacks, you should try to take note of what seems to trigger them. If you're close to someone who has panic attacks, it may be worth asking them what their triggers commonly are so you can be aware. 

Symptoms


It's important to realise that the symptoms people experience can differ. Although there is a general guide, someone may not experience all of them or some that even aren't on the list. If you want to understand your loved one's attacks you can ask how they tend to feel. When I first told my boyfriend about panic attacks he was interested to know what signs to look for and what I feel so he knew exactly how he could help me.


Symptoms:

• Irregular or racing heartbeat
• Sweating 
• Hyperventilating (shortness of breath, struggling to breathe)
• Shaking (if you're hyperventilating, the lack of oxygen to your muscles can cause the shaking and weakness)
• A choking sensation
• Nausea
• Dizziness
• Tingling
• Ringing in your ears
• Chest pains
• Feeling terrified
• Feeling you have no control
• Racing thoughts
• Feeling like you're dying or that you're having a heart attack

In my own personal experience, I start to have racing thoughts and feel like there is a belt tightening around my chest. My heart will start beating fast and I will begin to hyperventilate as I try to find my breath. This then leads to tingling, shaking and weakness.

Panic attacks duration averages around 10 minutes, but they can be less or more. 20 minutes is normally the longest duration. However, to the person experiencing them they can feel like a life time.

How Can I Help Someone Through A Panic Attack?

When seeing someone go through a panic attack, you may feel worried and like things are out of your control, especially if this is the first one you've seen, and that is okay. You'll most likely feel sympathetic and want to help. Once you know what to do, it becomes less frightening and you'll feel more in control and comfortable in what you do because you know what works.


If it is someone you're close to, ask them how they like to be helped so you know for future reference. Some may prefer space to breathe, some may prefer to be held. The most important thing in helping someone through a panic attack is to let them know that you're there for them, that they're in a safe space and you're willing to help them with whatever they need to get through it. You could say things like "I'm here for you" and "You're safe, I will look after you". When feeling something so frightening, it is nice to realise you're secure and someone is looking out for you.


Other examples of how to help:

• If in public, help them find somewhere where they can have their panic attack in privacy.
• Encourage them to slow down their breathing, and practice steady breathing with them.
• Counting to 10.
• Get them a glass of water because they may have a dry mouth from hyperventilating.
• Help them sit down in case they go weak and can't hold themselves up.
• Rub their back.
• Stroke their hair.
• Kisses on the cheek, forehead, etc (if you have that type of relationship, of course).
• Remind them that you're there for them and that they're safe.
• Don't leave them alone.
• Tell them that they can get through this.
• Don't pressure them in to talking or doing anything they don't want to do.

Once the panic attack is over, they may feel quite tired. If you're out, ask if they'd like to stay out or would like help getting home. If at home, let them rest and if that way inclined, give them a cuddle. 


Being able to form a good routine in helping your loved one through their panic attack will make you feel prepared, and in return they will build up trust with you and know they can turn to you if they need it.

I hope you find this guide helpful. If you would like further information, feel free to ask or click the links I am going to leave below. 


NHS Guide
NHS Panic Attack
Mind.org
Self-Care

Managing Pressure

Hello!

Throughout our lives we can sometimes face a lot of pressure and stress. Whether this may be from education, work, family or through the pressure we put on our selves. So how can we manage pressure?

• Manage Your Time:

Identify your best time of day. Are you a morning person or a night person? Figure out your best time of day and dedicate those times to doing tasks that require concentration or energy.

Make a list of things you have to do. Making a list of everything you need to do puts down visually how much you need to do and helps your mind feel more organised. You can list them in order of importance too. After you've done tasks you can then cross them off so you have the satisfaction of achieving something and crossing something off of your list! This particularly helps me.

Try to vary your tasks in the day. Vary dull jobs with interesting ones, boring tasks with easier ones. 

Try not to do too many things at once. Overloading yourself with things to do can make you become very stressed, tired and hate the things you have to do even more so. Strike a balance between tasks you need to do and relaxing to help keep your mind at ease.

• Relax:

Give yourself time to do things that you enjoy. You need to give yourself leisurely time and give yourself a break. Read a book, watch YouTube videos- whatever it is that you enjoy. 

Socialise. It is important to make time for your friends and do things with them. Being around other people you enjoy being around will help give relief from pressure and help you feel happy.

Have a change of scenery. Go for a walk to clear your head, get fresh air and relax. Exercise is a great way to help you feel better. Or even so, why don't you take a change of scenery as far as having a day out or go on holiday? These will give you a break that you deserve from tasks and prepares you to go back to your tasks with a clear mind.

One thing we must all do is to learn to accept things that we cannot change. There are boring tasks we need to do in life that we cannot help and they need to get done. However, you can change your attitude towards it. Just think- if you get that task done as soon as possible then it isn't on your mind and you can forget about it and move on to greater things! Don't led pressure over power you.

Source: Charity: Mind

What do you do to relax and relieve pressure? Let me know!

Time To Talk: Mental Health

Hello Bumblebeas!

Today's post is a bit of a serious one. Time to Change are hosting time to talk day today which is a full 24 hours or talking about and spreading awareness of mental health and get rid of stigma that surrounds it.

Mixed anxiety and depression is the most common mental disorder in Britain. So why aren't we talking about it?

Everybody is fighting their own battle that you have no idea about. In some cases, this involves mental health issues.

When I started getting the symptoms of anxiety disorder, I was in secondary school with no idea what the hell I was feeling meant. The panic attacks, running away from social situations and claustrophobia just being in a classroom. The quickened heartbeat and palpitations, the hyperventilating and just the sheer mental exhaustion of it all. What did it all mean?

Luckily for me I had a counsellor at school who I had been seeing for years who was able to explain it to me. But what about people who don't have a counsellor like I did? 

Schools should make it more of a priority to discuss mental health in schools. Everybody knows what a broken leg looks like, but not many know how to recognise mental health issues. Schools should make it their duty to discuss mental health with their students and encourage them to speak out when they feel something is not right inside them. But not only that, people should be educated on how to support a friend, a family member etc because it isn't exactly black and white.

If you are suffering inside your mind, you should tell someone. I know that is terribly cliché and it makes you think "But it is not that easy!" I guarantee I know how you feel. I have never told my own family what is inside my mind but when I was 13 I opened up to the school counsellor and now, as a 16 nearly 17 year old, I still talk to her and see her as a friend.

Do not feel embarrassed and do not be ashamed. People aren't made to feel embarrassed when they break their leg or have cancer, so why should we have to feel ashamed about mental health?

We need to talk, and keep on talking. And then, we will talk some more.

Stigma around mental health won't change unless we keep talking and raising awareness until mental health isn't stigmatised any more.

And for those of you who are suffering: You are certainly not alone. There are plenty of people out there feeling as alone and as confused as you do. Mental illness doesn't go away over night and recovery is only an option when you admit to yourself you need help and then allow yourself to be helped. It's okay to not be okay.

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Write a letter, or a blog post like I used to. Beginning is the most difficult part, but when you start you'll feel the weight being lifted off your shoulders as you speak.

Just talk.

#TimeToTalk