Changing my world, one step at a time

Saturday, February 25, 2017

Anxiety toolbox

I have pretty severe anxiety issues. This expresses itself in a myriad of ways. Lately my therapist and I have been discussing having a mental health “toolbox” of things to help me curb/cope with the anxiety.

Today I had to make two different list. The first has to do with dealing with people who create anxiety in me.

Boundaries list
I’ll talk to you if:                                    You act with loving kindness
                                                                You treat me with respect
                                                                We honestly communicate
                                                                You take NO for an answer
                                                                You honour my boundaries

I’ll hang up/walk away if:                      You ask for money when you know I have none
                                                                You demand I do something/anything
                                                                You try to manipulate me
                                                                You whine
                                                                Talking to you increases my anxiety/ sends me into a panic                                                                     attack

The second list is for those times when I’m spinning from anxiety and can’t seem to stop. This is a list to get me out of my head and into my body.

1.       Take an Ativan
2.       Go for a walk with headphones and music on
3.       Watch TV and knit
4.       Put on music and cook or clean
5.       Do yoga and diffuse essential oils
6.       Meditation app (especially good late at night)

Hopefully these tools will help. I’m very tired of constantly being struck down by things. I need a way to cope.

Anyway, on to other things. Like food! I was at a friend’s house this week and her daughter kindly made my favourite cookies….they are made with egg whites and ground hazelnuts and are absolutely delicious!

My husband cooked an amazing meal for a friend and I. He poached salmon and pan seared bacon wrapped scallops. Drizzled them with a lovely beurre blanc. And served it alongside a green salad with beets, feta, almonds, toasted quinoa and an avocado herb dressing that was to die for….heaven on a plate. He also made a beer batter bread to go with the meal.

I’ve been knitting along on my “happy” shawl and am almost at the halfway point. Really enjoying this project as it’s quite mindless and knits quickly. Daily movement is still happening. I’m doing Yoga with Adriene’s 30 days of yoga. I did day 5 today and although some days are harder than others and some poses quite challenging, on the whole I am enjoying it. Since the weather has been warmer I started walking but that’s gone by the wayside for the moment since I’ve developed a huge blister on my heel that makes walking any distance horribly painful.

Well that’s it for now. More next week!

C   xo


  1. Supper was so yummy! Tell hubby..thx again! Thank you, Carolyn for great chat times, wonderful yoga times and adventurous outing times! :)
    BTW.. Your post on anxiety was well said! I will be looking at some for my own comfort in an anxiety attack! xo

    1. I treasure your friendship and the great memories we make! I'm looking forward to seeing your list if you want to share it :)