“ Life isn't in the past nor in the future life is now, here in this moment. ” Elizabeth Ellen
What is anxiety?
Anxiety can be described as worry or distress that we experience in response to a physical or psychological threat. When our brain detects a threat, it begins to send out signals that trigger the release of hormones from our adrenal glands, this process is sometimes referred to as the fight or flight response. The main hormones in this process are: adrenalin, norepinephrine and cortisol.
Adrenalin and norepinephrine act in similar ways and are responsible for the immediate effects of stress, for example: palpitations, sweating, dizziness. They produce the surge of energy that we would require to get out of a dangerous situation. Cortisol is released slightly later and helps temporarily re-direct energy from other parts of our body, balance fluid and stabilise blood pressure.
Symptoms
Physical
faster, irregular or more noticeable heartbeat
feeling lightheaded and dizzy
headaches
chest pains
loss of appetite
sweating
breathlessness
feeling hot
shaking
loose stools
heat rashes
Mental
feeling tense or nervous
being unable to relax
worrying about the past or future
feeling tearful
not being able to sleep
difficulty concentrating
fear of the worst happening
intrusive traumatic memories
obsessive thoughts
Changes in behaviour
not being able to enjoy your leisure time
difficulty looking after yourself
struggling to form or maintain relationships
worried about trying new things
avoiding places and situations that create anxiety
compulsive behaviour, such as constantly checking things
Anxiety in modern life
Anxiety in totally normal and In our day-to-day lives it can even be helpful. Low to medium levels of stress can provide the extra drive we may need to fulfil a deadline or deliver a proposal at work, some people feel that they perform better in this heightened state of alert. In the short term, the brain can identify that the threat is not a danger to life and the signals that cause the flight or flight will stop quickly and symptoms will disappear. However, when the flight or flight mode is constantly being triggered and the body is regularly being flooded with hormones is doesn't actually need or use, then over time, we can begin to experience disharmony in our body, for example adrenal fatigue, weight changes, mood problems, panic attacks, GAD and depression excess cortisol in the system can suppress the immune system, increase blood pressure and sugar, decrease libido, produce acne, contribute to obesity and more. It is therefore crucial that we learn how to recognise the symptoms of anxiety and take steps that help the body fight the effects.
11 Top Tips To Reduce Anxiety
1) Establish a good sleep routine
Sleeping problems are often linked to anxiety. Overthinking, tension and other symptoms of anxiety can make it difficult to sleep and lack of sleep makes us more susceptible to the stress that causes anxiety- so it's easy to see why. Establishing a good routine is therefore a crucial.
Set a regular bedtime and stick to it. Switch of phones at least 30 minutes before bed. Simple stretches to help unwind the muscles can help and if overthinking is stopping you from switching off then writing them down in a notebook can help. Hypnosis is also a great for sleep problem. Listening to hypnosis in bed can be the perfect way to be guided into a deep and restful sleep whilst correcting the underlying factors.
2) Eat a healthy balanced diet
A lower carb diet can be beneficial. Look for foods with a low GI rating as these will release sugars into the bloodstream at a slower rate Think wholemeal before white when it comes to choosing breads, pasta and rice and try to avoid sugary snacks. Regular meals will also help stabilise blood sugars. If you're an emotional eater then NLP and hypnotherapy can help you create a healthier relationship with food.
3) Include pro-biotics in your diet to help
Research has shown there is a link between gut and mental health. Probiotics help increase the levels of healthy bacteria in the gut and higher levels of healthy bacteria are linked to calmer and happier minds.
4) Stop smoking
Smoking becomes a mechanism that smokers use to deal with stress. Even minor stresses will have them reaching for a cigarette. In reality, smoking increases anxiety. As the amount of nicotine reduces in the body, and withdrawal starts immediately causing anxiety symptoms in the smoker. nlp, eft and hypnotherapy are great ways to stop smoking.
5) Exercise
Running is a fantastic way to deal with overthinking. However, if your anxiety is more severe and your suffering from fatigue or panic attacks it may not be the ideal choice to start off with. This is because running or high intensity workouts increase the level of cortisol, the stress hormone, in the body and can leave you feeling worse. Choose a gentle exercise first like' Tai-Chi, walking, Yoga or swimming first and as your anxiety improves you can gently increase the intensity of your sessions.
6) Keep a Journal
Dedicate a set time per day, for example 20 minuets in the afternoon, where you focus on any problematic situations or emotions that you are facing. Write them out. Notice if you're focusing on worse case scenarios and if so you may want to re-write the problem from a different perspective and see how this makes you feel. Work on solutions to your problems and your feelings of gratitude. You'll soon find that if you give yourself this time that worries will be less intrusive at other times of the day and you may even begin to notice if there certain times of the day or month when your more anxious.
7) Meditate
Meditation provides a relief from the stresses we face in our daily lives and can be a great way to quieten overthinking. Set the timer for 15-20 minutes, Just sit or lie somewhere comfortable, gently focus on your breath. Acknowledge any thoughts and let them slip away.
With consistent practise meditation can be transformative.
8) Socialise
Don't shy away from social contact even when it feels like the last thing you want to do. It's important to have a support network of people we trust. If you feel anxious about it then explain to friends on a one-to-one basis and ask for their understanding.
9) Hire a transformational coach
A coach will help you change negative thought patterns and re-programme your mind using a combination of NLP and hypnotherapy. Speaking to your doctor will also be beneficial if you're struggling to cope.
10) Avoid over drinking
Most of us like to have a drink now and again and it can be a pleasant way to unwind. However, a hangover likely to exasperate anxiety symptoms and leave you feeling much worse. Depending on alcohol to cope with anxiety is another pitfall and becoming trapped in the cycle of drinking to relax/cope can lead quickly to alcoholism.
11) Live in the moment
Most anxiety is caused by overthinking events in the past or worrying about what could go wrong in the future. Try to bring your focus back to the present moment. You can use breathing techniques and mindfulness to do this. Just try to be present in the now and enjoy it. After all, we can't change the past and have little control over the future. Our power and only true control is in the now.
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