Episode 2 - Dealing With Anxiety

Tuesday, 9 June 2020

Hey there, I have another podcast for you, if you would like to have a listen click play or just read the transcript. I have 8 tips for you on dealing with anxiety. Hope they help and you enjoy.



Hello, and happy Tuesday. How are we doing? Did you know I have a blog where I also upload my podcasts so if you don’t have time to listen or you are already sick of listening to my voice, because I know I’m sick listening to my own voice , I have a transcript up so you can have a read instead. Go visit www.katconway.com, check out my description for the link.

I know that during this difficult time a lot of people have taken up new hobbies or even started weight loss, weight gain, you name it. I am so interested and nosey to know what you have taken up, or any progress you have made with absolutely anything, or even something that you have done today that you are proud of. Whatever that may be, post it on Instagram and hashtag youmeandtheteapod.


So today I wanted to talk about anxiety. Most of us deal with it and with what’s going on in the world right now I feel like it’s affected a lot of people massively. My boyfriends friend messaged me suggesting talking about this topic and I thought it was a great idea to bring it up.

Now I’m not a fan of long intros, I’m that sort of person who likes to just jump straight into it however you need to do know I am no professional. I suffer with social anxiety and have done for a few years. I had cognitive behavioural therapy over a year ago for 12 weeks, and I have learnt a lot. So, these tips that I’m about to share with you helped me however may or may not work for you. Everybody is different.

So, lets jump straight into it, I have 8 tips to share with you.

Tip 1 – Get help. This step is the hardest. I totally get that, however that doesn’t necessary mean go straight to your GP, help can be talking to a family member, a close friend. Someone that you can really trust. Then maybe consider going to your GP, they will then work out what help is best for you. You must do what you think is best for you, bottling things up is not the way to go. It is okay to not be okay.

Tip 2 – When things get too much, take some ‘you’ time. This is so important. That doesn’t mean a spa day, I mean unless that is something that you want to do, but it can be anything like watching your favourite TV show, baking a cake, listening to music, just anything that you enjoy doing, go and do it. Doing something you enjoy can make you feel more relaxed.

Tip 3 – Set yourself goals. Now I know that when you don’t complete a go

al it can be disheartening; therefore, you don’t set when to complete these goals, they can be life goals. It can be a list for just yourself, I find when things are written down it can help motivate you and it will help you have a positive mind.

Tip 4 – Don’t be so hard on yourself. If something doesn’t go right for you, like you couldn’t go out today because it got too much or you spent all day in bed because you couldn’t face reality, why beat yourself up about it? That’s today, tomorrow is a brand-new day, it’ll happen another day, just in your own time.

Tip 5 – Practice relaxation tips. Some may work for you, some may not. The first one is to breathe. You’re probably thinking, Kat, I breathe all the time, how does that help? I mean take some deep breathes in and focus on your breathing. Deep breathe in, then back out, do this a few times or until you start to feel more relaxed. The second relaxation tip can be a buddy to talk too. I used to do this when I went out, having someone to talk too over the phone kept my mind distracted and focused on who I was talking too, this could work for you too. My third relaxation tip is to visualise that you are in a safe place. That nothing or no one can hurt you. And my final relaxation tip is to focus on your surroundings, 3 things that you can see around you, 3 things that you can smell and 3 things that you can feel, this can help you stay focused and calm.

Tip 6 – Don’t apologise. Like I said earlier it is okay to not be okay. Those who judge or have an opinion are the people who are not worth worrying about. They don’t understand, and most likely will never understand. The only opinion that matters is your own. You know what you’re dealing with, not them, so don’t you ever apologise for having a bad day or for having anxiety. You’ve got this!

Tip 7 – Leave your comfort zone. I know, I know, a lot easier said than done. Hear me out. Repeated exposure to your fears is more successful than avoiding it. The more you avoid the worse you will feel and the worse the situation becomes in your head. Once you do it the first time, the second time will be a bit easier, then the third time will be easier than that and so on. It’s all about baby steps. Mine was going out, just simply going out into town or meeting up with friends, so first baby step would be to go outside, not to go anywhere but to just stand outside. Then next step would be to try and meet up with someone somewhere 5 minutes up the road, it’s just little steps like that until you start feeling comfortable.

Last one, tip 8 – Avoid your triggers. I can not stress this enough, if you know what triggers it then why do that to yourself. For me mine is alcohol. Especially vodka, now I very rarely touch it and if I do, I have the smallest amount, like sticking to one vodka and coke rather than drinking that all night. I can drink beer and cider no problem though. I’m not saying don’t touch alcohol ever again but just limit yourself on it.

Another one is caffeine. I remember having to talk to this guy over the phone answering questions to see what therapy best suited me and he asked me if I take any caffeine. I said I drink more than 10 cups of coffee a day and way more than that with tea. He had a mini go at me, he wasn’t rude but said that really doesn’t help, he suggested switching between caffeinated and decaffeinated, and this has helped a lot. When I feel like I’m drinking too much caffeine in one day I’ll go to decaffeinated coffee for the rest of the day.

I hope some of those tips will help, just believe in yourself and tell yourself that you’ve got this because I know that you do. It won’t happen overnight, the whole process is baby steps, but you’ll get there.

Don’t forget to send in what you’ve been doing over on Instagram with the hashtag youmeandtheteapod. I’m excited to see those. If you have any questions about absolutely anything, if you would like advice on anything or would like to share your funny, embarrassing stories, send them in to youmeandtheteapodcast@gmail.com. You can stay anonymous if you don’t want your name to be read out.

Thank you so much for listening, and a massive thank you for all the support I have had, it means a lot. Make sure to drop by every Tuesday at 5pm UK time for weekly episodes. I am open to anything you would like me to talk about, send them in and I hope you have a lovely day, bye.


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