Trigger Warning: The following content discusses mental disorders- specifically anxiety. If you or someone you know suffers from severe anxiety, you/they can always OWL one of us at “Ivy Dewdrop” or “Marlee Potter,” and we’d be delighted to talk you through it. However, we are NOT medical professionals and our advice should NOT be taken in place of medical attention.

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Mental Health Awareness: Learning To Breathe

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The noise was deafening, the walls were caving in on her, and everything was out to make Clara feel as trapped as possible. She couldn’t breathe– not with the constant noise, loud voices, and bright flashing lights. Everything was too much, not enough, and had to be fine all at once.

The song continued and people jumped, screaming and singing along with the song. Her friend Ella turned to her, worry plastered across her face.

“Clar? What’s wrong? What’s going on– are you OK?”

The sudden contact on Clara’s arm made her jump out of her own skin. Noah also turned to her.

“Clara? What is it?”

Clara couldn’t take it. She needed to get out now, right now. Through her shaky, trembling voice, Clara spoke.

“Th- the noise.... I need to ge-get out now. Please!”

Her friends immediately knew something was very, very wrong. They promptly led her through the suffocating crowd, which was too interested in the band to notice her quiet sobs. They directed her to a nearby bench, attempting to give her space but failing. Now, she was rocking back and forth, bouncing her leg, and chewing on her nails.

Clara was having an anxiety attack.

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Hello, dear readers. We are proud to introduce a new chapter starting in Issue 9! The Mental Health Awareness chapter will be issued every month and will focus on different mental health aspects and how you can learn to cope and embrace them. Here, we’ll attach some portkeys to websites you can visit for help with anxiety, and we will also be discussing the root of anxiety and breathing exercises you can do to help you.

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Anxiety is a common experience, but its roots can be complicated and varied. Stressful life events, exams, pressure, and many other things contribute to feelings of anxiety. By exploring these factors, we hope to elucidate anxiety and make it clear that seeking help and support is totally OK. However, before we continue, I want to point out that anxiety is not fully understood by medical professionals, so it’s OK if you don’t fully understand what you’re going through. Whatever is happening, it’s alright not to know ♥

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First of all, I, Marlee Potter, will be tackling what causes anxiety.

Traumatic Events: Experiencing or witnessing trauma can lead to anxiety disorders. This could include events like accidents, violence, or loss.
Chronic Stress: Prolonged exposure to stress, whether from work, school, or personal life, can intensify anxiety symptoms.
Genetics: A family history of anxiety or other mental health issues may increase vulnerability.
Brain Chemistry: Neurotransmitter imbalances in the brain, such as serotonin or dopamine, can play a role in anxiety disorders.
Environmental Factors: High-pressure environments, such as competitive schools or workplaces, can contribute to feelings of anxiety.
Health Conditions: Certain medical conditions and medications can also lead to increased anxiety.

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Now, let’s talk about how you can recognise if you’re experiencing an anxiety or panic attack.

Minor Symptoms:
Feelings of dread, worry, or stress
Sweating
Tension
Rapid heartbeat
Dizziness
Quickened breathing
Biting nails/inside of your cheek
Bouncing of your leg
Rocking back and forth

Severe Symptoms:
Nausea
Trembling or shaking
Headaches
Fatigue
Sleep disturbances
Chest pain

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Third, let’s talk about how to cope with anxiety. For example, let’s say you’re in a classroom, and something triggers you. You NEED to know how to calm yourself down without making it too obvious, and one effective way is by trying breathing exercises. Breathing exercises help calm racing thoughts. Here’s a few exercises you can try:

4-7-8 Breathing Technique
Inhale: Breathe in quietly through your nose for a count of 4.
Hold: Hold your breath for a count of 7.
Exhale: Exhale completely through your mouth, making a whoosh sound for a count of 8.
Repeat: Do this cycle 3-4 times.

Box Breathing
Inhale: Inhale deeply through your nose for a count of 4.
Hold: Hold your breath for a count of 4.
Exhale: Exhale slowly through your mouth for a count of 4.
Hold: Hold your breath again for a count of 4.
Repeat: Continue this cycle for a couple of minutes.

Five Senses Grounding Technique
Sight: Identify five things you can see.
Touch: Acknowledge four things you can touch.
Sound: Listen for three things you can hear.
Smell: Notice two things you can smell (or think of your favourite smell).
Taste: Focus on one thing you can taste (even if it’s just the aftertaste in your mouth).

Progressive Muscle Relaxation
Tense: Starting from your toes, tense the muscles tightly for a count of 5.
Relax: Release the tension and notice how the muscles feel as they relax.
Move Up: Gradually move up your body, repeating this for each muscle group (feet, legs, abdomen, arms, face).

Visualisation
Imagine: Close your eyes and picture a peaceful scene, like a beach or a forest.
Engage: Engage all your senses—what do you see, hear, smell, feel?
Stay Present: Allow yourself to stay in this scene for a few moments to find calm

There are other ways too to calm yourself. Here are a few more:

Healthy Lifestyle Choices
Diet: Eating a balanced diet can affect your mood and energy levels. Try to Incorporate whole foods, fruits, vegetables, and healthy fats.
Hydration: Staying hydrated is essential; dehydration can contribute to feelings of anxiety.
Caffeine: Limiting caffeine intake can help, as it can heighten anxiety symptoms.

Relaxation Techniques
Warm Baths: Taking a warm bath can soothe both your body and mind.
Walking: A simple walk in nature can help clear your mind and reduce stress.
Reading or Baking: Engaging in hobbies you enjoy can provide a great distraction and promote relaxation.
Listening to Music: Music can have a powerful calming effect; create a playlist of your favourite soothing music.

Professional Support
Counselling or Therapy: Speaking with a professional can provide valuable tips for managing anxiety and a safe space to express your feelings.
Medication: For some, medication may be necessary. Consult with a healthcare professional for guidance.

Journalism
Keeping a journal can be an effective way to process your thoughts and feelings. Write down what triggers your anxiety and how you cope with it.

The 3-3-3 Rule
Look Around: Identify three things you can see in your environment.
Listen: Identify three sounds you can hear.
Feel: Identify three things you can feel.

Make Time for Hobbies
Engage in activities that bring you joy, e.g. painting, gardening, or playing an instrument.

Massage Therapy
Consider scheduling a massage to relieve tension and promote relaxation.

Remember, everyone experiences anxiety differently, and what works for one person might not work for another. Don’t hesitate to reach out for support though, whether it be from friends, family, or professionals. You’re not alone on this journey!

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Now, Ivy Dewdrop will be sharing her personal experience as a person who struggles with anxiety.

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As someone who struggles with anxiety on a daily basis and takes medication for it daily, I can express how troubling and disruptive it can be. Living with mild to severe anxiety can be challenging as I am constantly stressing, non-stop worrying about everything, and I constantly procrastinate tasks because my anxiety makes me feel like I’m not going to get it done, or that I’m not good enough. Anxiety– when not taken care of or focused on— can be detrimental to my mental health. At the young age of 10, I was put into therapy and began discussing my issues. My therapist started the treatment plan by having me take a medication very similar to Benadryl which is an antihistamine commonly used to help with anxiety or allergies.

Anxiety troubles my everyday life and I am constantly bouncing my leg. I used to bite my nails badly, as well as chewing on my inner cheeks, and rocking back and forth. I cope mostly through music and the 3-3-3 method. I listen to music that illustrates the way I feel. Previously stated, but I use the 3-3-3 method, which is done by observing three things you can feel/move, 3 things you can see, and three things you can hear.

Stay safe my loves. You are more than this. This doesn’t define you. You can and will make it through this! ♥

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Hello loves, it’s Ives again. Here I will attach some portkeys of websites available for those who struggle with mental health and anxiety.

psychcentral.com
verywellmind.com
childmind.org
mentalhealth.com
webmd.com
healthline.com
mind.org.uk

That’s all for today, pookies! Stay safe! ♥

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Written by Marlee Potter and Ivy Dewdrop.
Edited by Hazel Antler.
Proofread by Daphne Clarke.