Stuff I can do

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 online resources including Buckinghamshire Healthy Minds.

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. Healthy Minds can give you more information on this.

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.

Avoid Caffeine

Sometimes you are 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.

Support Groups

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:

Anxiety Alliance

Anxiety UK

Bucks Mind

Rethink Mental Illness

Further information and support groups can be found here.

Early Symptoms

Early Symptoms

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

Triggers

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. 

Useful Videos

Useful Videos

GAD- Generalised Anxiety Disorder

Local Help in Buckinghamshire

Local Help in Buckinghamshire

If you're feeling low or your results indicate you might need to speak to somebody, speak to your GP or get in touch with Healthy Minds (01865 901 600).

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