- Take a deep breath. When you start to feel anxious, try to concentrate on breathing correctly. Try slowly inhaling to a count of 4 filling your belly first then the chest, gently holding your breath to a count of 4 and slowly exhaling to a count of 4, repeat several times. Proper breathing is essential to reducing sudden feelings of anxiety. Using a count to control your breathing can be an effective way to reduce anxious feelings. Deep diaphragmatic breathing is a powerful anxiety reducing technique because it activates the body’s relaxation response. It helps the body go from the fight and flight response of the sympathetic nervous system to the relaxed response of the parasympathetic nervous system.
- Try exercising regularly it helps to keep your mind and body fit. As a result, your anxieties can be kept at bay. Try walking, swimming, aerobics or some other type of sport. You will be surprised by how much exercising can help minimize your anxiety.
- If you are a big coffee drinker you should do yourself a huge favor and switch to decaffeinated coffee. Many people that suffer from anxiety do not realize the negative effects that coffee can have on their moods. Switching to decaf is a good idea, if you do not want to stop drinking coffee altogether.
- When you are dealing with anxiety, be sure to take a time out every once in a while. Get a massage, listen to some relaxing music, read a book. Take some time away from your stressors and clear your mind. Then you will be able to tackle your challenges with a little less anxiety.
- Keep up with world affairs however not too much it can actually trigger anxiety consistently, if not done in moderation. The news moves at a fast pace, and it is constantly relaying the latest story with either disaster or another disheartening emotional account that triggers anxiety.
- Positive entertainment like watching TV or listening to the music/radio will help you deal with anxiety and rid yourself of negative feelings, try watching something that cheers you up like your favorite TV show or a comedy which makes you laugh, it will have a positive effect on how you are feeling. If you are feeling positive, then you stop thinking about the negative things that are causing your anxiety.
- If you have a small snack that is high in protein right before you go to bed, you will help your body keep steady blood sugar in the night. Many times your panic attacks and anxiety will happen in the middle of the night. The cause of this is often low blood sugar, so a snack will help you stay asleep.
- If your anxiety is so bad that you have a hard time sleeping you should adjust your nightly ritual accordingly. Avoid watching things like horror films and action movies that creates negative feelings that persist once you go to bed or no TV or watching ipads. Try watching more relaxing programming or listening to hypnotherapy CD before or when you are in bed.
- Pick a count, such as 3 in, and 3 out. Repeat this pattern, until the feelings of anxiety have resolved, and passed. Once you’re breathing gets back to normal, follow it up with a couple of minutes of soothing, positive self-talk.
- Use calming visualization to reduce anxiety and the more you do this regularly, it will make it easier for you to access it when in an anxious moment.
Give it time. Sometimes the healing process from anxiety related issues can be very gradual. Many times you might not feel like you are making any progress at all. The key to this is to understand that it takes time. When you look back over the months you will notice your progress, and after a year, you will be able to notice a significant change.
When you start feeling anxious, it can be hard to feel anything else. That’s why it’s a good idea to know what you will do when you start feeling that way. Being prepared for an anxiety attack will make the attack easier to get through.
Hypnotherapy is a powerful tool..
It is certainly true that anxiety is the cause of serious disruptions and heartache in the lives of many individuals. In order to effectively combat the condition, knowledge is critical. Take the guidance and concepts in this piece, apply them in your daily life, and you stand a good chance of resuming the calm, contented existence that you used to know.
If gone unaddressed, anxiety is something that can change lives permanently for the worse. Use the information in this article to help keep your worries in perspective and find the balance you seek.
If you would like to book an appointment or find out more about controlling Anxiety & Stress contact Christine on:
0780 9690 964 or email.
Face to face sessions in my Practice or online - Skype & Zoom hypnotherapy