Part of the reason why I have had little sleep is that my brain would not shut off, the pain and then my restless leg syndrome. I couldn't get comfortable or fully sleep until I took an ibuprofen and turned some music on and focused in on that for a while with a heating pad on my belly. Now why can't my brain shut off you ask? Because of anxiety. It's constant worry about a multitude of things such as family, money, job, projects, errands, bills. It can become very overwhelming and then there is my self confidence and esteem issues. It seems like a wave where it comes over you and you feel like you're drowning and can't get on top of it. It just pulls you under. Sometimes it lasts for a few moments and other times it can put you into a depression even lasting a day or more.
One of my goals this year is to try not to have the anxiety overwhelm me. I was doing well when I had my massage therapy and I may go back very soon in February actually. But in the meantime I have to find another way to combat it, aside from trying positive thinking. I've done a little bit of digging on the internet and found a few things. One site suggests the following tips :
"When you're feeling anxious or stressed, these strategies will help you cope:
- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
- Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier."
I will quite likely try to take a lot of this into consideration because I haven't done my exercises lately over a few months and have found that walking helps with tunes but also the lack of doing anything else seems to be getting to me in my back and shoulders again.
Also drinking pop or anything with larger caffeine and sugar amounts seem to affect me and I have more issues sleeping or with my heart racing than when I drink just juice or water.
My father sent me a link on facebook also to a report that you may have seen about the internet; it's about aspartame poisoning, and how many people who drink diet anything seem to have more issues with ms, lupus , fibromyalgia etc. making this and obesity an epidemic. The reason why I bring this up is that some of my symptoms seem to be similar with anxiety and could be associated with aspartame. I'm pretty sure the crystal light or those type of things have that in it. So I'm going to have to find an alternative especially at work where the air is so super dry and I'm talking all day.
Anyway there you have it for the end of the month entry. This is going to be a long journey I'm sure. Now I bid everyone good night as I must go to work tomorrow and I need more rest. :)
