Relieving Anxiety

June 19, 2019

Let's get back to the topic of anxiety and this time I thought I’d give you some tips on how to help relieve your anxiety.

 

Just to clarify… Anxiety stems from the idea that there is a threat of danger, and sometimes that can be a helpful and healthy response however more often than not it can be distressing and irrational.  

 

One thing that is worth remembering is that even though anxiety can be overwhelming it is a feeling that will pass.

 

Below are some simple tips that you can use to help you to relieve your anxiety.

 

1. Breathing.

 

 

 

This is one of the most helpful tools you can use, well at least that’s what I think, because the breath is with you wherever you go. It can be used as an anxiety tool just about anywhere that you are and also without it being obvious to others. In fact, most of the time it’s not even noticeable. Here’s the breathing strategy which I use and recommend my clients to use...

 

7/11 (or other counting speed which suits you) breathing exercise.  

 

Practice this for 10 to 15 minutes each day and it can help to reduce symptoms of stress as well as improving the ability to think clearly. What’s more because you’ve practised it you know what you’re doing and therefore when you need it you are ready to use your tool to calm that breathing down. 

 

The mere act of breathing out for longer than breathing in slows down the heart rate and calms you down too. That’s so simple isn’t it!  

 

 

2. Compassion

 

 

 

Don’t beat yourself up for every little mistake or act you do wrong. Give yourself some positive acceptance and compassion. You might try using one of the compassion exercises created by Dr. Kristin Neff.

 

 

3. Exercise

 

 

 

I’m sorry about swearing at you but exercise really can help. Studies have shown that there are not only physical benefits but also many emotional benefits to getting outside in nature. Why not gather your friends together and organise a walk or if you feel your anxiety building try to get out for a walk or a run on your own.

 

 

4. Natural Tea

 

 

 

You might try drinking your way to calmness by taking natural herbal teas such as:

 

Peppermint

Chamomile

Green tea

Passionflower

 

Just the act of removing yourself from your anxious situation and preparing your drink will begin to alleviate stress.

 

 

5. Mindfulness

 

 

 

Mindfulness is everywhere these days and it is easy enough to join a mindful group or download a mindful app such as

 

Calm

Smiling minds

Headspace

Stop, breathe, think

 

Mindfulness teaches us that thoughts are not facts and that you can watch them come and go rather than getting stuck in a negative dialogue. As you’ve probably already read somewhere on this website or one of my social media pages I’m a mindful practitioner so I’m a real advocate for mindfulness and believe that it is a great help with stress, depression and anxiety.

 

 

6. Reflection

 

 

 

Try taking some time to consider the events, thoughts, feelings and behaviour surrounding your anxiety. Perhaps you might explore your type of anxiety (cognitive distortions). You might want to do some of this work with a counsellor/therapist. You might even want to check out my blog relating to anxiety types to get you started. 

 

 

 

 

So... I hope that you have found something here which can help with your anxiety and if you have reached the point where you would like some counselling then please contact me to make an appointment by calling me on 07478754839.

 

Don’t struggle alone!

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