Moodscope's blog



'Y' is for 'You'. Sunday May 18, 2014

Over the last week I've been blogging about A.N.X.I.E.T.Y., and now we're on Y, the last of my emails, where I'm going to focus on you – the most important subject of all.

As I mentioned yesterday, at times we may all need professional help, and there's no shame in seeking this through your doctor. However, if you understand your triggers and the way your body and mind work together, you can help yourself overcome anxiety and learn to be your own therapist, which is surely good in the long term. Here are some of the key points from each of the blogs:

Adrenaline is what lies behind the palpitations, perspiration, racing thoughts and shaking associated with anxiety. We need adrenaline to survive, and in certain situations anxiety is helpful, so you'll never get rid of anxiety completely. Fighting it will make it worse; acceptance is the way through.

Now is the only time that matters. Worrying about all the things that could go wrong in the future doesn't make life any more predictable—it only keeps us from enjoying the good things happening in the present. Learn to live with uncertainty and let go of the need for immediate solutions to life's problems.

X-cellence is an exhausting pursuit. No one can be perfect at everything, all the time, so give yourself a break. Being good enough is plenty.

Insomnia. A lack of sleep can exacerbate anxious thoughts and feelings, and it's easy to end up in a vicious circle, worrying about sleeplessness. The more you learn to slow your racing mind, the easier it will be to let go of your problems and get a good night's rest.

Exhalation. When practised regularly, deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.

Triggers to anxiety can't be avoided entirely, but we can learn to recognise our vulnerabilities and greater understanding can go a long way to helping us manage our reactions.

You will come through anxiety. Remember, when you feel panic rising or overwhelmed by anxious thoughts, you are not alone. There are times I struggle to use these tools too, but for the most part they are very helpful when I do use them, and when I'm just too edgy to do anything other than be a bundle of nerves, I try reassuring myself that at some point this feeling will pass.

Finally, I'd just like to say thank you for reading. I hope you've found this week's emails helpful. If so, why not them print out and keep them to hand somewhere, so when you're having an anxious day you can dip into them again?

Sarah Rayner
A Moodscope member.

Every day during Mental Health Awareness Week, Moodscope are giving away a signed copy of Sarah Rayner's new novel, Another Night, Another Day, which is available exclusively from Waterstones. Today is your last chance to enter. Just email with 'Giveaway' as the subject and we'll pick one person each day to receive a free signed copy.

The Moodscope Team.

Permalink  |  Blog Home


Diana Sun, May 18th 2014 @ 7:25am

Incase I'm the only one, which I very, very much doubt ( even if no-one types it out ) BIG THANKS Sarah. - Waiting on God is also 'resting ' -

Nicole Ichtertz Sun, May 18th 2014 @ 7:53am

Yes, thank you very much Sarah. The series of posts were Very helpful!!!

Anonymous Sun, May 18th 2014 @ 8:03am

What a great piece. I read a lot of the Moodscope articles but this is definitely the most relevant to me so far.

Anonymous Sun, May 18th 2014 @ 9:26am

Thank you.
The series was great, helping me to understand why and how to cope when the things going on in my head paralyse me, and as so often, the best thing about Moodscope is knowing I am not alone. Thank you.

Sarah Rayner Sun, May 18th 2014 @ 10:06am

Thank you Nicole and everyone else who's commented throughout the week. I'm very touched by your responses, and above all really pleased if the blogs have helped. Others have helped me in the past - and continue to do so - and I'm a great believer in 'what goes around comes around'.

I'd also like to thank Caroline, who has helped organise all this, and, bless her, is sifting through the Giveaway entries to pick our winners. I know she will be in touch as soon as she can.

Meanwhile, should anyone want to come to one of the events I'm doing over the next few weeks, it would be really wonderful to meet in person. There's a list on my website here:

and if Brighton's launch event for 'Another Night, Another Day' this week is anything to go by, it was a warm, intelligent and stimulating discussion focusing on mental health and novels. Not anxiety provoking at all, in other words, even for me, the host author!

Mo Sun, May 18th 2014 @ 10:57am

Thank I have enjoyed reading your emails and feel encouraged to keep well and in a good place xx

Anonymous Sun, May 18th 2014 @ 1:29pm

Thanks v much Sarah - I'm going to try to remember what the letters stand for which I'm sure will be a great help. Good luck with the book.

GreenJean Sun, May 18th 2014 @ 3:04pm

Thanks Sarah for sharing your thoughts and help this week it's been a very helpful week of Mooscoping !
Bless you
green jean

heather Sun, May 18th 2014 @ 5:31pm

Thank you Sarah I am sure each and every one of us will benefit from your help with
A N X I E T Y probably the key factor in depression.

Caroline Ashcroft Sun, May 18th 2014 @ 6:18pm

Thanks Sarah and thank you for a week of interesting blogs. Good luck with your book and you're welcome to write for us anytime. Thank you also to those that have commented on the blogs - it's great to know they have been appreciated.

Anonymous Sun, May 18th 2014 @ 9:59pm

A terrific toolbox, Sarah. Thanks for sharing and for the concise resume.

Silvia A Mon, May 19th 2014 @ 5:34am

Sarah, a thank you note from another continent - South America. It is interesting to use each letter of the word to talk about it. As for me, what I liked most: the reference you gave me about sleep, an article. It corroborates an habit of mine, to wake up slowly and pay attention to dreams I had. It is said to reduce stress.

You must login to leave a comment.

What is Moodscope?

Moodscope members seek to support each other by sharing their experiences through this blog. If you’d like to receive these daily posts by email, just sign up to Moodscope now, completely free of charge.

Moodscope is an innovative way for people to treat their own low mood problems using an engaging online tool. Anyone in the world can accurately assess and track daily mood scores over a period of time. We have proved that the very act of measuring, tracking and sharing mood can actually lift it. Join now.

Blog Archive


Posts and comments on the Moodscope blog are the personal views of Moodscope members, they are for informational purposes only and do not constitute medical advice. Moodscope makes no representations as to the accuracy or completeness of any information on this blog or found by following any of the links.

Moodscope will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.

We exist to help people to positively manage their moods. You can contribute by taking the test, sharing your experience on the blog or contributing funds so we can keep it free for all who need it.

Moodscope® is © Moodscope Ltd 2018. Developed from scales which are © 1988 American Psychological Association. Cannot be reproduced without express written permission of APA.