Stuff I can do
If you are finding it difficult going to somebody for help, there are ways to make yourself feel better.
Books and Online Courses
The internet is a great resource nowadays for finding out more information. There are many local resources you can use as well including Milton Keynes Library Service’s Books on Prescription Collection and Mood Boosting Books or Reading Well Books on Prescription Booklist, Bedfordshire
Alternatively you may wish to try a short, structured course using a book or computer programme. These generally last for a minimum of six weeks and sometimes require support from a professional therapist to guide you through the process with regular contact.
Living Life To The Full An online course that aims to help you to identify and overcome emotional problems. The course, which you can complete at your own pace, helps you to develop good coping skills
Be Mindful This app takes you through a mindfulness programme with web based training for cognitive therapy.
Chill Panda This app is designed to show you ways to relax, using light and fun exercises.
For a full list of other useful apps, please visit the NHS website.
Cognitive Behavioural Therapy
Cognitive behavioural therapy helps you to change your negative thoughts and behaviours into more positive actions, to keep you in control just by speaking to somebody else about your thoughts.
Sometimes you just can't wait for that morning cuppa to give you a much-needed injection of energy, particularly if you are feeling tired. However, caffeine can actually make you feel more uneasy, by increasing your heart rate and stopping you from getting a proper night’s rest.
Other things that contain caffeine such as fizzy or energy drinks should also be avoided.
Avoid Smoking and Drinking
Smoking and drinking can increase your feelings of irritability and you could suffer from withdrawal symptoms, which can have you on edge. Although the reason for smoking is normally to feel the relaxation ‘hit’ generated by nicotine, this is only short-lived and can actually make you feel worse about yourself once the nicotine high has worn off.
In the same way alcohol is seen as a way of escapism, to distract you from day to day problems. It is recommended that you should not drink more than 3-4 units of alcohol per day (around a pint and a half). To find out more on recommended alcohol consumption guidelines, visit DrinkAware.
Some men feel like anxiety and mental health issues are a taboo topic that shouldn’t be talked about – but that’s just the complete opposite of what they should do. Support groups are there to show you that you are not alone – many others are experiencing the same symptoms that you are. These groups can be set up as a one to one meeting if you find it difficult to open up to a large group, although some men find it easier to talk with that sense of camaraderie and support from a large group.
Support Groups include:
Further information and support groups can be found here.
Generalised anxiety has a lot of different symptoms – some only suffer from a few of these, some suffer from a large variety of symptoms. Everybody is affected differently so there are no right or wrong signs.
- Feeling very agitated and on edge – not being able to sit still
- You may not be able to focus on one thing for a long time – your mind begins to wander and think of other things.
- Being easily upset or snapping at people might be another sign of anxiety
- Feeling apprehensive or dreading something that would normally be quite comfortable to you
Your symptoms may make you not want to join in with any of your family and friends or any social outings, and you may feel like hiding away to avoid feeling insecure.
It may even cause you to need some time off work, if your job is making you feel stressed or pressurised. Sometimes you may even worry about worrying and it may knock your confidence a bit. Don’t panic these are all perfectly normal feelings to have and it doesn’t make you any less of a man.
Generalised anxiety can also cause a negative response by your body:
- You might notice feelings of disorientation or feeling ‘spaced out’
- You may feel like you can’t calm yourself down, with a fast heartbeat, shaking and sweating
- It is not uncommon to feel panicky, and possibly struggle to catch your breath.
- Some symptoms may even be as simple as a stomach ache, headache or feeling tired – all very common ailments that are not as easily noticed.
- You might be more susceptible to aches and pains in your muscles or struggle to relax your body. This could also stop you from falling to sleep
There can be certain situations or circumstances that will cause your level of anxiety to increase – even the individual may not know the reason for this which can lead to a domino effect of increasing the anxiety further.
GAD- Generalised Anxiety Disorder
Local Help in Milton Keynes and Bedfordshire
If you're feeling low or your results indicate you might be feeling unhappy, speak to somebody you can trust or speak to your local GP for help.