Road Map of

Mental Wellness

and Self-Care

Anxiety

There are a lot of things to consider when we suddenly find ourselves in the throes of an anxiety attack. But truly, it’s anything but sudden. The manifestation of anxiety develops over time. It creeps up on us as we keep our focus on our frantic lifestyles. It lurks in the background, firmly building its foundation.

The first thing to understand is, this didn’t just happen today. There has been a series of events that has brought us into this predicament. What events? For now, let’s call it negligence: a very easily made error of judgement, an oversight, a misstep in our duty of care to ourselves.

Well, how can I make an error of judgement, when I don’t know what it is I should’ve been doing in the first place? Exactly! That is pretty much the state of anxiety in the modern world. Anxiety is an epidemic that is wreaking havoc in our society. It’s ruining lives, stopping us in our tracks, making us struggle with it. Xanax and other medications are readily available and often are a short-term fix to a long-term problem.

I’m fully aware of the feelings of futility and hopelessness, of the immense fear it brings. It’s tricky finding the most effective strategy to fight anxiety. While it takes time to reach a paralyzing level of anxiety, by the same token, it’ll take time to unravel it. Now is as good a time to start as any.

How can we decipher its origin and why is it happening? Anxiety a multi-faceted affliction and can manifest in many ways: emotionally, physically, and mentally. Life changes such as divorces and break ups can be a big cause, creating feelings of dislocation and loneliness.

Remember, we are all made differently and are affected accordingly, so take time to find out what your triggers are. A very simple analogy I like to use is that we all have an empty box to start with and over time we start to fill our box with our jobs, relationships, hopes and fears, goals, family, debt, stress and disappointments, to name just a few. Our box starts to overflow and that’s when we begin to come undone. This is when our system is telling us it’s too much…

When everything is too much, we get to the point of running around like a headless chicken. Panic sets in. Confusion and an overwhelming feeling of helplessness hits us.

STOP! Take a moment to remember that you matter and your mental health matters.

Things to Try

Find a comfortable and safe space

This can be at home. Find a room you can go that’s quiet or has very little distraction where you can focus.

Concentrate on your breathing

This is the first port of call that we need to control. Take large deep breaths in through our nose (approx. 4 secs) hold for 4 and exhale through the mouth for 4 seconds. I find making an ooh sound as you exhale seems to somehow extract a certain amount of emotion and helps the anxiety dissipate more effectively. Try it. You’ve nothing to lose and everything to gain.

Drink water

Dehydration plays a big part in my anxiety and is a major trigger for me which I’m sure plays a big part in this ailment. Short sips as needed.

Try tapping

This is an interesting one which was suggested to me, and guess what? It worked. So, what is it? It’s a system in effect that creates a placebo (something else to occupy your mind) while you’re going through an attack, but an effective tool you can use ‘in the moment’ or in real time. Tapping strategically, various parts of your hands and face, chest and thighs, I found gave me surprising relief. One to execute alone if possible, but again, very effective.

Think positive

People always raise an eyebrow when I mention this. How the hell can I think positive in the face of immense negativity? Agreed, it’s an ask, but, you will get better at this as time goes on. It’s definitely a good practice to implement as early as you can. Tell yourself you are going to be alright. You won’t die from this. It will pass.

Talk to a loved one or a friend

Talking things out is a real help. The trauma suffered from a panic attack can be formidable and can leave you feeling vulnerable, and overwhelmed. Having your phone with you so you can call is another good practice. Support networks like family and friends are an integral part to our well-being.

Sleep

This is certainly not as much a luxury as it is a necessity. Sleep is so important to our mental and overall wellbeing. We need to respect sleep as it is vital to our survival, period.

Meditation

This is a big one for me. I can’t recommend it enough. What a genuine revelation. There are many styles out there so find one that works for you. My favorite is transcendental meditation or TM. I love it because it includes music. it promotes relaxation and helps us empty our minds of all thought, resetting our systems and giving us a little timeout. It works. Practice it daily. Just a few minutes a day will get you started on the road to healing and evoking calm.

Why Meditate?

M

Mindfulness: Meditation encourages mindfulness, helping you stay present and fully engaged in the moment.

E

Emotional Balance: It supports emotional balance by reducing stress, anxiety, and promoting a sense of calm.

D

Deep Relaxation: Meditation leads to deep relaxation, allowing your body and mind to unwind and rejuvenate.

I

Inner Peace: It fosters inner peace and a sense of tranquility, even in the midst of life's challenges.

T

Tranquility: Meditation brings tranquility to the mind, providing a mental oasis from daily stress.

A

Awareness: It heightens self-awareness, helping you understand your thoughts, feelings, and reactions better.

T

Time for You: Meditation provides you with dedicated time for self-care, promoting overall well-being.

I

Improved Concentration: Regular practice can enhance concentration and focus, which can benefit various aspects of your life.

O

Overall Wellness: It contributes to overall wellness by positively impacting physical, mental, and emotional health.

N

Natural Healing: Meditation is a natural way to aid healing, reduce stress-related illnesses, and support your body's well-being.

Benefits of Meditation

Deep Relaxation: Meditation techniques like transcendental meditation aim to induce a state of profound relaxation. As you enter this state, your body's stress response decreases, leading to physical and mental relaxation.
Enhanced Awareness: Meditation often involves heightened awareness of your thoughts, emotions, and bodily sensations. This increased self-awareness can lead to a more profound connection with your inner self and your surroundings.
Altered State of Consciousness: Transcendental meditation, in particular, seeks to transcend ordinary thinking and reach a transcendent state of pure awareness or "transcendental consciousness." In this state, practitioners report feelings of expanded awareness and unity with the universe.
Energetic Sensations: During deep meditation, some people report experiencing sensations of energy flowing through their body. This energy is often described as warm, soothing, or tingling and is thought to represent the movement of life force or prana, a concept found in various Eastern traditions.
Healing and Balance: Many practitioners believe that this energy flow can have a healing effect. It is thought to help release physical and emotional blockages, reduce stress, and promote overall well-being. It's important to note that the healing experienced in meditation is often related to the reduction of stress and the restoration of mental and emotional balance.
Personal Experience: These sensations and experiences can vary greatly from person to person. What one individual experiences during meditation might differ from another, and the interpretation of these sensations is highly subjective.

Healing energy during meditation, especially in transcendental meditation, is closely tied to the deep relaxation, altered states of consciousness, and heightened awareness achieved during the practice. While it may be challenging to scientifically quantify or explain these experiences, many people find them profoundly beneficial for their physical, emotional, and spiritual well-being.

Benefits of Getting Enough Sleep

Cellular Repair: During deep sleep, the body repairs and regenerates tissues, including muscle and bone.
Immune System Support: Adequate sleep strengthens the immune system, helping the body fight off infections and illnesses.
Hormone Regulation: Sleep plays a crucial role in regulating hormones, such as growth hormone and insulin.
Metabolic Balance: It helps maintain a healthy balance of hunger-regulating hormones, which can aid in weight management.
Cardiovascular Health: Quality sleep is associated with a reduced risk of heart disease and helps maintain blood pressure.
Brain Function: Sleep improves cognitive function, memory consolidation, and problem-solving abilities.
Mood Regulation: Adequate sleep is essential for emotional well-being and can help prevent mood disorders.
Body Temperature Regulation: Sleep helps regulate body temperature, allowing your body to cool down during rest.
Toxin Removal: The glymphatic system in the brain becomes more active during sleep, aiding in the removal of waste products and toxins.
Nervous System Repair: Sleep is essential for the repair and maintenance of the central and peripheral nervous systems.
Pain Relief: Sleep can reduce sensitivity to pain and improve pain tolerance.
Digestive Health: It can support a healthy digestive system and metabolic functions.
Respiratory Health: Sleep helps maintain healthy respiratory function and supports the airways.
Hormone Production: Many hormones are released or regulated during specific sleep cycles, influencing various bodily functions.
Wound Healing: Sleep aids in the healing of injuries and wounds through increased blood flow and tissue repair.

Benefits of Taking Time Out for Self-Care

Self-awareness: It allows us to gain a deeper understanding of ourselves, our values, and our priorities. This self-awareness is crucial for personal growth and making choices that align with our true selves.
Stress management: In our fast-paced lives, stress can accumulate. When we take the time to center ourselves, we can identify sources of stress and develop strategies to cope with or mitigate them, reducing the negative impact on our mental and physical health.
Emotional regulation: Self-reflection helps us process our emotions and gain control over our reactions. It can lead to healthier emotional responses and improved relationships with others.
Goal setting and decision-making: Centering ourselves allows us to assess our goals and make more informed decisions. We can clarify what matters most to us and set priorities accordingly.
Improved focus and productivity: Regularly stepping back to evaluate and center ourselves can enhance our concentration and productivity. It can help us eliminate distractions and stay on track.
Reduced burnout: When we take time for self-care and reflection, we are less likely to experience burnout. It helps us recharge and maintain a healthy work-life balance.
Enhanced well-being: Overall, this practice contributes to a sense of well-being, happiness, and contentment in life. It can foster a greater sense of purpose and fulfillment.

There are various ways to achieve this, such as meditation, journaling, mindfulness, or spending time in nature. The specific methods that work may vary from person to person, but the key is to make it a consistent part of your routine to reap these benefits.

Benefits of Regular Exercise

Physical Health: Regular physical activity helps maintain a healthy weight, reduces the risk of chronic diseases like heart disease and diabetes, and improves overall physical health.
Mental Health: Exercise releases endorphins, which are natural mood lifters. It can help reduce symptoms of anxiety and depression, boost self-esteem, and enhance overall mental well-being.
Stress Reduction: Physical activity is an excellent way to relieve stress. It reduces cortisol levels and promotes relaxation, leading to a more positive outlook on life.
Social Connection: Engaging in group activities or sports can foster social connections and reduce feelings of isolation, improving one's overall sense of well-being.
Cognitive Benefits: Exercise has been linked to improved cognitive function, including better memory and increased creativity, which can contribute to a positive mindset.
Improved Sleep: Regular physical activity can help regulate sleep patterns and improve sleep quality, leading to better overall mental and emotional health.
Increased Energy: Being active boosts energy levels and combat feelings of fatigue, making individuals feel more positive and alert throughout the day.
Enhanced Self-Confidence: Achieving fitness goals and feeling physically capable can boost self-confidence and promote a positive self-image.
Longevity: Regular physical activity is associated with a longer and healthier life, providing more opportunities to experience happiness and fulfillment.
Quality of Life: Ultimately, an active lifestyle contributes to an improved quality of life, allowing individuals to engage in a wider range of activities and experiences that bring joy and fulfillment.

Journey Through Anxiety: A Troubadour's Tale

Available Now on Amazon

Buy It Now!click to go to Amazon

In Journey Through Anxiety: A Troubadour's Tale, the author, David Anthony Rooney, takes us on a powerful personal odyssey. This gripping story chronicles the author’s lifelong battle with anxiety, a struggle that remained hidden behind the curtains of a successful music career. From the early manifestations of anxiety to how it became intertwined with his life choices, we witness the relentless grip of this condition.

David delves into the contemporary chaos of society and its contribution to the rise of anxiety, shedding light on our digital addiction and the loss of genuine human connection. He emphasizes the importance of recognizing and addressing the triggers of anxiety and taking control of our lives.

This narrative shares pivotal moments, from inhaling solvents to the discovery of self-destructive behaviors, all influenced by the emotional scars left from growing up in working-class Dublin, Ireland in the Eighties. David’s story is a testament to resilience, illustrating how he emerged from the darkest depths of anxiety.

Through personal reflections, the author imparts valuable life lessons. He reminds us that we have the power to challenge our fears, to make choices that serve our wellbeing, and to reclaim our lives. His story is a poignant reminder that no matter how insurmountable anxiety may seem there is always hope, healing, and transformation.

Journey Through Anxiety is an inspiring story of triumph over adversity, delivered through the author’s own compelling perspective. It is a must-read for those seeking strength and resilience in their own lives.

As seen on

David Anthony Rooney

David Anthony Rooney is an award-winning singer/songwriter hailing from Dublin, Ireland. He has spent the last decade captivating audiences in Las Vegas with his nightly residency at the Mandalay Bay Resort on the iconic Las Vegas Strip.

Rooney is also the co-star of his documentary, An Irish Story: This Is My Home, chronicling his band The Black Donnelly’s as they embarked on a record-breaking journey performing sixty shows in all fifty U.S. states in just forty days. The film is a compelling exploration of the American Dream from an Irish immigrant's perspective and has garnered millions of views on various streaming platforms.

A multifaceted artist, Rooney is an Emmy Award™-winning and Guinness World Record™-breaking musician. He was voted Best Irish Singer/Songwriter of the Year and has also received the esteemed Beloit International Film Festival's People's Choice Award.

Beyond his musical and filmmaking, Rooney is a passionate advocate for mental health. His highly anticipated book, Journey Through Anxiety: A Troubadour’s Tale, is a deeply personal account reflecting his resilience and triumph over a thirty year struggle with anxiety.

Known for his genuine, honest, and humorous approach, David Anthony Rooney stands as a respected musician, speaker, and author, continuing to wow global audiences with his exceptional vocal talent and infectious songwriting since the mid-Nineties.

Listen to the Music

Dave Rooney Bandcamp

The Black Donnelly's Bandcamp

Watch the Movie

An Irish Story: This Is My Home

Pursuing the American Dream in an RV, The Black Donnelly's embark on an adventure to set a Guinness World Record, playing 60 shows in all 50 US states in just 40 days. These rambunctious guitar-slinging, pint-drinking Irish immigrants connect with fans through music on an emotional whirlwind road trip full of friendship, original music, and laughter.