WORLD PANIC DAY 2021

Today I raise awareness for World Panic Day 2021 and I wanna just say that anyone who panics daily, hourly, every minute, second of every day, just know you're not alone. I have suffered with panic attacks since I was 8/9. So i've had 16 years of it, you are never suffering alone, there is a whole community out there for you if you need to reach out to someone who has lived through your struggles too. 

Panic attacks can look and feel like a heart attack, I've even had fellow colleagues wanting to call an ambulance for me due to the similarities to a heart attack. And as a individual who suffers with them daily, I can honestly say that it feels like your whole world has either been put on pause, you're seeing people walk past you slowly and the world feels like it's ending, your heart is beating so fast that you feel exhausted after it. Think about missing a step on the stairs, or that time where you fell over, that sudden heart attack feeling is what I and so many people go through daily and it's exhausting. 

So what can we do to help reduce panic attacks?? I mean, prevention is better than cure especially with something that makes your heart work harder, panic attacks are common but not many people know how to help those close to them or a stranger in the street. So my mission is to teach everyday people to notice signs of mental health and be able to know what to do. 

My go-to in my role on support groups AND as a panic disorder sufferer myself is the Grounding Technique 

So the ideal outcome is that you will feel like you're back in the room, the present and in your conscious mind. 

Grab a piece of paper and write these questions down or save them on your phone notes..

Tell me 5 things you can see

Tell me 4 things you can touch

Tell me 3 things you can hear

Tell me 2 things you can smell

Tell me 1 thing you can taste 

This is also known as the 54321 technique and it works 99.9% of the time, I mean sometimes it doesn't, but it allows you to concentrate on your surroundings instead of feeling like you're dying. 

Concentrating on surroundings is also important for PTSD sufferers, as trauma flashbacks can seem so real and seem like you're back in that traumatic experience. So if you also suffer with PTSD, use this technique too. 

Guided meditation is awesome too, I always use guided meditation for calming down from PTSD attacks (same as panic attacks, just with the added extras like flashbacks and emotions)

I've also done a Insta post, story and TikTok video on this too, so feel free to share them with any friends you feel would benefit from this advice. And I've done a pure awareness video of me having a "quiet" panic attack, I was just consumed by voices, thoughts, everything mixed up in one and it's tiring, it really is. Some days I wish I could take my head off like I do my bra, sometimes we need a break. 

If you've not yet spoken up about anxiety, or panic attacks, please please do. Mental illness is a big part of many people's lives and it needs to be talked about so we can get rid of the stigma against us sufferers. 

And remember, you are strong, you are incredible, you are beautiful and I'm so proud of you regardless of who you are, who you identify yourself as, because you've survived 100% of your bad days so far, so congratulate yourself for that, you've done it before, you can do it again. Yes fighting your own mind is exhausting, so let go a little, let it consume you then build back up to being the strong badass I know you are. 

Stay safe and I'll speak to you in my next blog post. 

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

TikTok; misscatherineward

 Self-Injury/Harm Day 2021

There's still a taboo when talking about mental health in general but also self harm. I, myself, did used to self-harm, but not the "typical" way, there's so many ways of harming ourselves which I'm obviously not going to go into, but sometimes we are harming ourselves without even knowing it's a problem. 

As a self harmer myself, I didn't take on anyone's advice and carried on doing it until I got help for my BPD which is why I SH.. because I have impulses to do things and yeah it results in SH.

I am also a co owner for a mental health group on Facebook and for the past nearly 9 years, I have been speaking to and helping others who SH. I will make them realise that doing something like that is not healthy nor will it help any situation they are in. 

So adopting healthier methods is a better option and there's so many alternatives out there, which I'll share on my Instagram (which you can find below in my signature on every blog post I do). And I will also share a feed post on my profile too with alternatives in the caption so you can either share it to your stories or feed so we can support others. 

What alternatives help you?? If any?? What's your experience with SH?? Have you gone a long time without doing anything harmful?? Share your thoughts in the comments, let's keep a conversation going. 

I will of course share a feed post on my Insta at 8pm today so definitely check out my Insta below. 

Stay safe and I'll speak to you in my next blog post. 

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

 Eating Disorders Awareness Week 2021: Why Wait??

Suffering with an eating disorder whether it's anorexia or bulimia, is still quite dangerous and hard to live with and manage. 

I unfortunately wasn't the right weight to be diagnosed with any of my eating disorders and actually the medication I've been put on in the past has made my binge eating disorder much worse, but as an eating disorder is still a MENTAL disorder, I don't know how people can see through others skulls and judge whether they have an eating disorder or not. 

So the theme for this years EDAW2021 is Why Wait?? 

And it's such a great question because getting help quickly means recovering quickly too, but if you "wait" then the problem with your eating habits will either become worse or it will kill you. 

So getting help now is better than waiting until you're "bad enough", start talking about it now and then you will be able to get help quicker and the sooner you'll recover. 

Helplines and websites of charities and organisations who will be able to help are below:

Beating Eating Disorders <- Instagram link

BEAT <- Website 

Helpline: 0808 801 0677

Youthline: 0808 801 0711 

Studentline: 0808 801 0811

National Centre for Eating Disorders <- Website 

Helpline: 0845 838 2040 

Overeaters Anonymous <- Website 

Weight Concern <- Website 

Stay safe and I'll speak to you in my next blog post. 

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

 Time to Talk Day 2021

I'm so excited for this years Time to Talk Day because it's all about starting the conversation. 

This year, it's all about #powerofsmall which means that starting small conversations to ask about others mental health and how they are really doing. Start the conversation and really listen to them and advise, or if you can't advise, a simple "I'm here for you" is okay and comforting to say. 

Being there for others is so important, but reaching out for the sake of our own mental health is important too. So please talk to someone, if not today, make it a priority for the next week. 

I shared my story in the Children's Mental Health Week 2021 post I put up on the 1st of this month so definitely check it out. 

Time to Talk is a campaign that started in 2014 and I've taken part of it every single year since then as it's such an important campaign and reminder that talking is a good thing when it comes to our mental health. 

If I hadn't have spoken up when I did at 18, I honestly don't think I would be here. Talking and speaking out about our struggles is the biggest and hardest step but it's so worth it. 

It took me 8 years to get to where I am, but again, like I keep saying it's a marathon, not a sprint, not everyone will recover in the same time and the same way, everyone is different. 

I will of course put up a post for Time to Talk Day 2021, so keep your eyes peeled for that. It'll go up at 10am so the same time as this post :). 

So speak out and get that help you desperately need. 

Helpful websites and helplines for you:

Shout - Text 85258 - Shout website

Mind - Mind website 

Samaritans - Call 116123 for free from mobiles and landlines - Samaritans website

Stay safe and I'll speak to you in my next blog post. 

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

 World Cancer Day 2021

A lot of you will have been affected by cancer either with your own battle or someone you know. I have unfortunately lost family members and friends to cancer and it's heart breaking. 

I thought I'd do a blog post to share some advice and some charities which will hopefully be helpful to anyone reading this. 

I used to be a volunteer for Cancer Research UK in Corby, and I loved it, but due to anxiety, it got too much and too busy for me, so I've used this past year to focus on my mental health recovery. It's such a great charity and I've raised money three times for them.

I shaved my hair for the first time in 2016 to raise money for Cancer Research UK and then did it again in 2018 and because my step-dad is battling leukemia, I got him to shave my hair the second time in store, I haven't done it again since but I really do want to.. 

I also took part in the money raising activities in the store, such as the bean bath, which by the way isn't as bad as people think, yes it stinks, but you do get used to it lol.. 

I love raising money for any charity but since cancer has affected some of my own family including my Dad who is a throat cancer survivor, it's something I want to blog about and try and raise more awareness. 

There are actually over 100 types of cancer, which is crazy to think.

Charities that help patients and survivors:

Cancer Research UK - @cr_uk, use the website - Cancer Research UK to find your local retail store too if you have anything to donate or you want to donate your time to help volunteer. 

Macmillan Cancer Support - @macmillancancer - Macmillan Cancer Support 

As always, I will be putting up a Instagram post about this too, so keep your eyes peeled for that. 

Stay safe and I'll speak to you in my next blog post.

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

 Sexual Abuse and Sexual Violence Awareness Week 2021 

This will be triggering to some, so please read with caution and at your own risk. 

As a two-time survivor myself of sexual assault, I would like to take this opportunity to say to anyone going through this, that you are not alone, you are not battling this alone. There is help out there which you will find below.

It doesn't just happen to women, it happens to men too. And if you have experienced this, you are not at fault. Whether you're a lady and you wore a short skirt out to a club, or you invited the other person back to your own place/to a hotel, this is NOT your fault!! 

Please report anything to the Police, whether it happened yesterday or ten yeas ago. You are still worthy of justice for what happened to you.

Helplines are below:

For women: 

Rape Crisis - @rapecrisisew on Instagram - rapecrisis.org.uk

Victim Support - @victimsupport_uk on Instagram - 0808 1689 111

For men:

Survivors UK - survivorsuk.org 

Rape Crisis - @rapecrisisew - rapecrisis.org.uk 

I've also put this information on an Instagram post so follow me below. 

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com

Children's Mental Health Week 2021: My Personal Story

 Children's Mental Health Week 2021: 

My Story

It's Children's Mental Health Week this week and I wanted to share my story.

Looking after our own mental health is so important, but so is looking after children's mental health, especially when they are young. I actually started suffering with bad panic attacks and anxiety along with depression when I was just 8 or 9 years old and I remember the first ever panic attack I had, it was in London Underground during the Christmas rush period and it was packed, like so busy. I hated going through the ticket barriers so for one, I just ran through it (without the doors opening), I was then told by the security guard to go back round and do it "properly", safe to say, I hated him at that point lol. 

Suffering with mental health at a young age, especially in the early 2000's was hard, it was (and still is) a massive taboo to speak up about things like this and as a child, I had no clue what was happening to me, I literally thought I was going to die, which is correct with panic attacks because the symptoms look and feel like you're having a heart attack. I kept quiet for 8 years, until I was in my room and I literally just had enough of everything, I was 18, in college, not really knowing what I wanted to do in life and so I attempted suicide for the very first time. I then had an overwhelming emotion come over me which stopped me going further.. I began to write notes for my safeguarding officer, my PDC (personal development coach) in college and went to sleep hoping that my attempt didn't work. 

I got up the next day (thankfully) and got ready like I normally would, got the bus to college and immediately went to my safeguarding officer, I gave her the note and as she read it, I just burst into tears. In the note was, I've been battling depression and anxiety in silence for 9 years. She looked up at me and just said "wow, I have no words". You see, I was Vice President of the Student Union, I would talk to anyone and everyone, but secretly I was shy, emotional and just fragile. And this is the thing about mental health, just by putting on a smile, laughing loads, it can hide so much, so please look after even the strongest person around you because you never know what someone is going through. 

She told me to go to class and that she'd speak to me after college, so I did, I went to class and 40 minutes later, I started having a panic attack, and of course my teacher didn't even know at this point what was happening. I emailed my safeguarding officer asking her to come up to the class to get me, she did but let the teacher know what I told her that morning.. The teacher brought me to the front of the class and gave me a note to say that Kirstie (my safeguarding officer) will speak to me after college and just checked in with me every so often. I then finished college and went down to speak to Kirstie who by the way is an absolute diamond, she was so understanding, listened very well to me and advised I saw the college counsellor who then became my favourite person. 

I began seeing Cathy my counsellor for a few months before she left to work for Teamwork Trust in Kettering. 

I then went to my doctor with my Nan, I was so scared, I couldn't put into words how I was feeling or anything, my doctor (who had been my GP for many many years) suggested counselling and medication. I went home feeling better and that I was listened to.. or so I thought. 

I started abusing my medication and took more and more. At that point, I couldn't stop myself. Luckily though, nothing happened to me, so I'm relieved to be typing this today. 

Asking for help is not weak, it's in fact the strongest thing you can do. 

8 years later, I'm now on the road to recovery. 

With recovery, it's not a straight road, there's bends, there's speed bumps, there's other idiots on the road too who like to make you believe that they own the road when in fact they don't, so just because you're not at the same traffic lights as others, doesn't mean you're a failure, it means that you're running a marathon, not a sprint, you will get there when you're ready. 

Working as an online voluntary mental health support worker for the past nearly 9 years, I get to speak to so many people, whether they suffer with mental health themselves or their children do.. I always remind them that they are valid, their feelings are valid and it's okay not to be okay which I feel is so important to remind people about. It's 2021 and there's still a stigma against people with mental illnesses and people who take medication to balance out the chemicals in our brains, but no one talks badly about a cancer patient who has to have chemotherapy or radio therapy or a diabetic who has to inject themselves with insulin to balance out that.. something needs to be done and by sharing my story, I hope I can help combat the stigma.

Ways you can promote healthy emotional wellbeing:

• Have an open door policy with your children. Open up about how you're feeling so when they share their own feelings, it's "normal" to them.
• Check in with them daily. Give them time to just talk things out, this will really help them in later life especially if they need to reach out for support to professionals. 
• Promote healthy lifestyle choices, so exercise, a balanced meal and sleep are so important. 
• Teach them the importance of healthy mind set. There is so many good motivational speeches out there that relate to mental health, just search for them on YouTube (if you are a parent, please make sure you watch these first so you know what to expect and the kind of questions your child might ask, just so you're more prepared)

They will be my tips.

Having a healthy mind is just as important as having a healthy body, if your mind is unwell, then other things will follow and it'll just fall apart. Mental health is now becoming more of a conversation starter now that we are back in lockdown, looking after ourselves is now such a big priority in the current situation because being in lockdown is damaging for our mental health so it's important to take a break and just do some self-care.

As mental health is my passion, I've also done a Instagram post about this so be sure to head on over there and show it some support. This will be put up at 4pm today, so it should already be up. 

If you're a parent, feel free to use the comments section on this blog or the Instagram post to share your tips too, let's get a conversation going and support each other. 

Stay safe, look after yourselves and your children and remember you are never alone battling mental health or any other illness - my DMs are always open if you need to talk to anyone, no judgement, just full support. Find me on social media below..

MissCatherineWard

Where to find me;

Facebook; Miss Catherine Ward

Instagram; @misscatherineward

Email contact; catherinejw@hotmail.com