I was enjoying life. My days were spent writing and researching stories I care about. My evenings revolved around long, gossipy dinners or gigs with friends. Weekends were for country walks with my boyfriend. So… why, a few months ago, did I find myself fantasising about crashing my car while driving home from the gym?

The irony hit like a summer storm, unexpected and chaotic. Despite the illusion of control I cultivated in my flourishing career as a correspondent, I found myself spiraling into a familiar darkness. Anxiety, that old companion, crept back in, stirring a treacherous cocktail of overwhelming thoughts. My past had prepared me for this unforgiving landscape; I’ve lived with generalised anxiety disorder (GAD) since my teenage years, a narrative punctuated by a previous suicide attempt. While I now understand that such thoughts do not dictate my actions, they still cast shadows over my daily reality.

Desperate for clarity, I visited my GP only to confront the unfortunate truth: the waiting list for therapy extended eight long months. “You’re not alone in this,” Dr. Hannah Lark, a clinical psychologist, assured me during our brief consultation. “Currently, there are 1.7 million people waiting for NHS mental health services in the UK—a staggering 30% increase from last year. Especially as we see rising levels of anxiety and depression amidst a youth population already burdened with societal expectations.” Dr. Lark’s words echoed the statistical distress—women aged 16 to 24 are nearly three times more likely to grapple with such mental health issues compared to their male counterparts.

And yet, amidst this disheartening tapestry of statistics lies a sliver of hope. My title as a correspondent offers not just a platform for research, but also a network of expert advice that could guide me through the storms. Indeed, there are proactive steps one can take to dismantle the barriers of fear and regain a sense of agency.

BUILDING A SELF-HELP BOX

When anxiety tightened its grip, I found solace only in the dark alcoves of my mind, buried beneath packets of convenience food. “Lifestyle changes are daunting when your focus is survival,” advises Debbie Keenan, an integrative psychotherapist. “But foundational tweaks can stabilize symptoms, especially with anxiety and depression.” Sound advice, yet the struggle to enact these changes often spirals like a vicious cycle.

• Sleep: Establish a bedtime ritual that promotes consistency.
• Nutrition: Prioritize whole foods to support gut health.
• Movement: Engage in daily exercise, even if only for fifteen minutes.
• Support: Surround yourself with trustworthy friends or family.

STEP 1: SLEEP ON IT

Sleep should be the bedrock of mental wellness, yet it often eludes those of us on the brink. “Even a slight inconsistency in sleep can exacerbate feelings of anxiety,” notes Dr. Ami Patel, a sleep research specialist. Her study highlights how having a stable sleep schedule may reduce inflammation, a key factor that ignites anxiety and its physical symptoms.

For me, a pre-sleep routine has become essential. This includes avoiding screens for at least 90 minutes before bedtime and embracing herbal teas like valerian root to induce calmness, aiming for a stringent sleep schedule of 10 PM to 6 AM.

STEP 2: TRUST YOUR GUT

The mind and body are profoundly interconnected, as VJ Hamilton, a nutrition and lifestyle medicine expert, emphasizes: “Your gut health profoundly influences your mood.” Studies now suggest that approximately 90% of our serotonin, the ‘feel-good’ hormone, is produced in the gut. A poor diet directly undermines our emotional resilience.

During particularly turbulent times, I gamify my nutrition, aiming to consume thirty different plant-based foods weekly. Such practices have improved both my physical health and mood. Each week becomes a game, rewarding myself with smiles each time I tick a new ingredient off my list.

STEP 3: MAKE SOME MOVES

Feeling disconnected from my body, I realized the importance of movement. A study by Dr. Brendon Stubbs reveals that just over a minute of exercise daily can significantly affect mental wellbeing. This need not be a rigorous gym session; even a mere fifteen-minute stroll can uplift one’s spirits.

“Reframe exercise not as a chore, but as self-care,” advises fitness instructor Eloise Skinner. Taking this to heart, I’ve begun journeying outdoors, relishing the change of scenery, and meeting friends for walks instead of isolating myself at home.

STEP 4: SELF-HELP

At its most aggressive, anxiety hijacks my rational thought, leading to what specialists refer to as ‘limbic hijacking.’ Knowledge of this concept has illuminated a path toward change. Writing down my worries, assessing their validity, and reframing them can transform fear into manageable concerns.

Furthermore, engaging with reliable resources—be it enlightening books or specialized podcasts—offers clarity and understanding. “The key lies in seeking quality information, especially from accredited professionals,” cautions therapist Eloise Skinner. Resources like the NHS’s Every Mind Matters can provide personalized mental health blueprints, giving strength to those who feel its absence.

It’s essential to clarify that lifestyle adjustments aren’t a panacea. Activating one’s support network or seeking professional help when needed is indispensable. These modifications, while substantial, shouldn’t replace the need for professional intervention where necessary. They serve as a foundation upon which to build a more balanced emotional landscape.

As I navigate this journey, small changes accumulate into significant shifts. It isn’t an easy road, but with each step—no matter how slight—I reclaim a bit of vitality lost to the shadows. Effects ripple outward, reminding me that even amidst chaos, hope flickers alive. In sharing this experience, I urge others to tread the same path of small victories, for we are seldom truly alone in our struggles.

Source: www.cosmopolitan.com