Quick Tips for Dealing with Anger and Anxiety

Staying home can be surprisingly stressful, as are the changes that have happened in people's job statuses.  As a result of all that we may be feeling emotions like anger and anxiety a bit more often than normal.   

Anger and anxiety are close cousins. Both are difficult emotions, but there are ways to deal with them.  Here are some ideas for how to help yourself calm down and feel better.  

When you notice you are angry or anxious,  PAUSE and try focusing your attention in one or two of these ways.

1. Slow your breathing down and to make your outbreaths up to two times longer than your in breaths.  Count 4-5 breathing in, count 8-10 breathing out.  Do this for about 10 breaths and take another ten if you need to!    
2. Focus attention on breathing out and count from 1-10 every time you breath out.
3. If you are standing, or if you can stand, then focus on the bottom of your feet and feel them on the ground.  Imagine your feet with roots going down into the earth.  It is also a really good thing to do in the supermarket queue if you need something to keep you entertained while you wait.  It has a surprisingly calming effect.
4. See if you can broaden the scope of what you are looking at - so look more out of the corners of your eyes rather than just straight ahead.  See how wide a view you can see.
5. When you notice you are getting anxious or angry, see if you can feel what is happening in your body - is your throat tight or  is your stomach clenched?   See if you can actively try to breath into those places and soften the tight muscles.   

You can practice doing these things when you find yourself with some spare time.  Practicing them when you don't need them makes them much easier and quicker to use when you do need them.  You've got nothing to lose by trying, so just give it a go.

For more information and links to mental health resources, check out this post

Things YOU can do to Help slow the spread of Covid 19

1) Stay home if you are feeling unwell

2) Phone Healthline on 0800 358 5453 to get information about what to do if you think you have Covid 19 
Whatever you do, do NOT just head for the hospital or your local doctor. 

3) Keep 1-2 metres physical distance between you and others
No hugging hongi or shaking hands - use your imagination and do something different!



4) Be a Phone Buddy
Offer to help a neighbour as a phone buddy, particularly if they live alone.  If you live alone, then find two others and get yourself into a team of three, so that you can keep an eye on each other.  Ring or text each other every day, preferably at the same time.  If someone in your group is sick then ring them twice a day.  

Make a plan together about what you will do if someone gets sick and needs help.  Think about  what you will do if they don't answer the phone.   Think about who you will call, or whether you will knock on their door or window.  (if you do go round please remember to keep a good distance from each other.
GET STARTED ON THIS RIGHT NOW – it is a great practice, even if there is no pandemic.

5) Wash your Hands Often
Wash your hands for 20 -30 seconds after you’ve touched shared surfaces, especially before eating, and avoid touching your face. This Corona virus is spread in tiny droplets on that land on surfaces, which we may inadvertently touch. Then, when we touch our mouth, nose, or eyes, we can infect ourselves. Dry your hands well when you are done.

6) Wipe surfaces of all descriptions often
Keep surfaces that you are touching as clean as you can.  Wipe down handles, toilet flushers, etc with some bleach – diluted in water.  

7) Practice good cough and sneeze etiquette. 
 Cover your mouth with your forearm or the inside of your elbow when you cough or sneeze unexpectedly.  Use a tissue to cover your nose and mouth completely, and dispose of a tissue after one use.

8) Try not to touch public surfaces with your fingers; get creative! 

Where possible, use knuckles rather than finger tips (e.g., for lift buttons, light switches, etc.). Open doors with your hips rather than your hands. You may use your elbows to open door handles, if it’s an option. Use a sleeve to open a doorknob if needed.

9) Be kind and give

  Being kind is a type of giving.  Thank people who help you, give people compliments, encourage those around you, SMILE, say hello, give people a ring to keep in touch.  Share stuff, if you can. Think of everything you do to limit the spread or Covid 19 as something you are giving to others. There are many ways for you to get out there and GIVE without putting yourself at risk.

10) Keep yourself well
Look after your general physical health.

• Eat well including lots fruit and vegetables, 
• Get plenty of sleep, 
• Keep active - Get out for walks or bike rides, and enjoy being out of doors. Dance or find some classes on YouTube   
• Get plenty of fresh air.
• Get some time with the sun on your skin - to help keep your vitamin D levels up

11) Look after your Mental Health 
This page provides some links to online resources and a bit of a summary that might help you look after your mental health.  Keeping your equanimity is important for you and for those around you and there are ways to help do that even in times of stress and change.

World Sleep Day

Chrys Horn

I wonder how many people know about World Sleep Day.  It is celebrated on the third Friday of March each year (this year it is on the 20th) and it’s a good time to ponder the importance of sleep.  

We all know about it when our kids don’t get enough sleep, but good sleep is also really important for adults. 

Sleep researchers have found that good sleep protects us from obesity, diabetes, colds, heart disease, strokes and depression.  It also increases our concentration and productivity, and our athletic performance. 

As an example, studies have shown that sleep is surprisingly strongly related to obesity.  A lack of sleep increases the levels of ghrelin a hormone that causes hunger and decreases the level of leptin, a hormone that suppresses appetite.  As such, people who don’t sleep enough eat more.

A good night’s sleep increases immunity to the common cold.  In an experiment where people were given nasal drops containing cold viruses, researchers found that people who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more.  

If you are not getting a good night’s sleep, then it is worth experimenting with ways to increase it.  


Some links to find out more:

5 tips to calm a restless mind going to sleep

The new science of sleep

Wiki How on how to sleep better 

The Sleep Foundation 
 

Silver Birch Trees and Pollen

 by Adele Geradts

Recently I was asked about the removal of the silver birch (Betula pendula) trees on Rempstone Drive in Halswell. In 2017, residents of Rempstone Drive asked the Community Board for the Silver Birch trees in their street to be removed. The Silver Birch trees are not only a nuisance but also affecting people’s health. You can see the submissions here

Unfortunately, in 2017 there was no budget for the removal and replanting of healthy trees, so if removal were approved by the Community Board, this work would need to be programmed. Residents who presented at the Community Board meeting indicated support to help fund the replacement of these trees. However, the residents were not unanimous. The decision was made in 2017 not to remove them, and the residents still have to deal with the trees getting bigger and creating more pollen as they grow.

The Silver Birch produces pollen abundantly and is the leading tree pollen causing allergic symptoms in New Zealand. Allergic symptoms, include hay fever, asthma and some food allergies. It is a very potent allergen. 

 Silver Birches are planted all over Christchurch and New Zealand. The primary tree pollen allergen season in New Zealand starts in August and runs through October.  A significant amount of pollen in the air occurs between 6.00 am and noon. 

Pollen can blow long distances on windy days, but most pollen stays close to its source.  For some hayfever sufferers who are allergic to trees, grass and weed pollens, allergy season can last from August to March. The highest pollen counts occur on calm, hot, sunny days from October through to December.

Avoiding pollen is difficult in Christchurch, but the following tips from the allergy clinic may help:

• Get advice from your Chemist or family doctor about medications and treatments that will relieve your symptoms. Most medications work best if taken before the symptoms get bad.
• Make use of pollen counts found on the Metservice website. https://www.metservice.com/towns-cities/locations/christchurch
•  Stay indoors until after midday (if possible) limiting your exposure.  Minimise going out on windy days.
• Wear sunglasses, ideally with side shields, to protect your eyes from the sun and pollen.
• Avoid mowing grass even when the grass is not in flower. Stay inside when the grass is being mown. I you have to mow grass, it helps to wear a mask and eyewear.
• Keep windows closed both at home and when in your car. A car with air conditioning will reduce the pollen load considerably. Consider fitting a filter over the air intake or install a car ionizer or air filter.
• Do not picnic in parks or the country during the high pollen season.
• If you are sensitive to particular weeds or trees that are outside your bedroom window, have them removed when possible. 
• Always have your allergies confirmed, so you know what's causing the problem.
• Shower (making sure you wash the pollen grains from your hair regularly); Bathe your eyes frequently and carry a supply of tissues.

For more information check out:

Pollen Allergy and Cross-Reactions inNew Zealand