We all suffer stress at some time or another... it's a part of modern life these days unfortunately. But added stress in the life of someone suffering from anxiety can be enough to cause some serious damage.

Since I first starting suffering from depression I've found myself becoming extremely anxious when stress levels rise. Thankfully I've found a couple of coping strategies that generally work for me. They're not new or particularly clever strategies, but I thought I'd share them in case they can help others.

Controlled Breathing

You know that feeling when your heart starts hammering and you begin getting all sweaty and your breath comes in short, sharp pants? In case you didn't know, that's anxiety... and you need to control it.

Try not to worry about the pounding in your chest; you're not going to have a heart attack and keel over, trust me. The thing to do is to get hold of your breathing.

For me this is best done by recognising the situation before things get too advanced and by taking a deep breath.

Suck air deep into your lungs and hold your breath while you count slowly to four. Exhale slowly counting to six (slowly) as you blow out.

Inhale counting slowly to six as you do, then hold your breath and count slowly to five before exhaling to another slow count of six.

Inhale counting slowly to seven as you do, then hold your breath and count slowly to six before exhaling to another slow count of seven.

Inhale counting slowly to eight as you do, then hold your breath and count slowly to seven before exhaling to another slow count of eight.

I'm sure you get the picture...

I keep this up to an inhale/exhale of ten and hold of eleven; the numbers are meaningless really, it's the process of slow breathing with a pause between the inhale and exhale that does the trick.

My experience has been that I'm back in control by the count of ten and my heart rate has reduced.

Visiting A Relaxing Place

The second strategy I use works for me when I'm left waiting in a stressful situation. Again, you all know what this is like... you fidget and fret and more you fret, the worse things seem to become.

In this situation I use a calming image and imagine myself at that place. The images I use tend to be by water... the sea, a river or lake, but you need to imagine something that works for you.

(click to enlarge)

This is one of the places that works for me; it's a favourite piece of coast that I have always found quiet and restful.

The thing to do is close your eyes and visualise your image in the middle of your head. If you can create it in a black void, so much the better.

Breathe slowly while you visualise and try to let your limbs go heavy as you do... concentrate on your image... feel the breeze... hear the birds... or the waves... feel the sunshine...

Just let your mind do its stuff and you may be surprised by the results; the mind is an incredible thing.

I'm not suggesting these strategies will work for everyone, but they have certainly helped me.

There are times however when nothing seems to work... I'm having a stressful week and not sleeping... this has raised my stress levels and nothing I seem to do just now is helping.

Everyone agrees that being a grown up is stressful.

How often do you wish you were a child again?

I've just come across a very interesting article I'd like to pass on.

Top 10 Stress Relief Strategies From Your Inner Child (click on title)

Tips include hugs, naps and daydreams - can't be bad!

Here's a big blogging hug to be going on with!

ps here's another link you might enjoy reading courtesy of netbizguru

Well it has been some time since I posted on my blog -the shop blog has had two posts but I want to keep that seperate. I have been hit hard with depression over the past few weeks, one of the worst boutsI have had and I felt desperate at times. The anti-depressants the doctor prescribed I didn't take, not suggesting that anyone else should not take theirs but I'm tired of pills so I decided against the orders to take them and to 'just get on with it' and although I am still fragile emotionally things are better and I'm getting back on with it. I am always trying to project myself outwards, this time just couldn't. I thank god for my friends who were there for me and my husband even though he doesn't understand from an 'insiders' point of view, he will do the practical things like cook wash up and walk the dog as well as working full time. Lying in bed with the covers over my head wanting the world to go away and crying non stop with feelings of hopelessness and helplessness is how it went, how do you explain that? The past has a big part to play in these feelings. I might write about it one day but reliving it may make things worse,at the same time perhaps it would help, but right now it just makes me feel vulnerable. I also have personal family stresses which Ican't talk about which puts enormous strain on me and my husband. I have a double doctors appointment coming up with a new surgery and am being sent to the hospital for tests, they think it is fybromyalgia as everything points to that in fact they have said it is but it needs to be diagnosed properly. The pain is enough to make anyone depressed apart from anything else. Right now it isn't too bad, always there but bearable. the thing is you never know where you are going to feel the pain one day it will be in my jaw and the next it could be down my entire right side, last week i couldn't walk without a limp because of the pain in my thigh. I look healthy, there are no outward signs and to keep talking about it is a complete bore to everyone around you, living with it is hard, so I hope soon to get some treatment. There is no cure apparently but there are ways of managing the pain. So I will wait and see and hopefuly someone can help me. Meanwhile it is a lovely day so am planning a day out tomorrow, perhaps take a packed lunch and take my camera which has been sadly neglected recently, get the pastels out and paint a picture? i don't know but at least i feel like I am living again. Went and met gtwo mates yesterday for coffee, sat outside in the sun, went and had a browse in the shops, bought a pair of ethnic style flip flops for flip flopping around in the sun and they look very smart only three quid and a towel bale for my son who has just moved into a flat, five pounds! That made me smile