Ways to reduce anxiety
17th February, 20150 Comments
Written by: Carolyn Spiller - BA (Hons), DHP, HPD, CNHC Reg
Anxiety is a physical and emotional response to perceived danger. The symptoms of anxiety are created as a result of negative thinking, all those 'what if' thoughts, whether that's negative introspection about the past or constant worrying about what might or might not happen in the future.
Anxiety can take over our lives and can have a significant impact on well-being. If you suffer from anxiety here are some tools and techniques you can use to help yourself to be less anxious:
1. Learn to breathe
Short shallow breaths signify stress and anxiety in the brain and body. Being aware of this and consciously lengthening the breath with deep diaphragmatic breathing sends signals to the brain that it's okay to relax. This is a useful tool to prevent panic attacks.
When our mind gets into the trap of obsessing or worrying about something it is difficult to get it to stop. Intently focusing the mind on something positive that captures the imagination will distract the mind from making up things to worry about.
3. Hobbies and interests
Find something in your life you enjoy and make time for it. This is another tool which will help to capture your mind and imagination to something positive so it isn’t defaulting to the negative. You cannot be actively engaged in something you find enjoyable and be worrying at the same time, you’re brain cannot do both simultaneously.
When you create anxiety you create stress hormones such as adrenalin. Whilst adrenalin is a useful hormone when facing imminent danger or needing to keep going beyond your normal point of endurance, too much of it in the bloodstream is not good and can cause other health problems. You don’t have to join a gym or take up running. A brisk walk, for instance, can burn off the adrenalin you are creating.
A build up of adrenalin keeps the mind on red alert. Practising relaxation techniques such as guided meditation, yoga, listening to relaxation tracks or doing something which both engages your mind and relaxes the body will be hugely helpful.
If you are struggling to reduce anxiety in your life you may find it helpful to see a hypnotherapist. Hypnotherapy helps an individual to change their way of thinking, to regain control of their mind and make the changes in their life necessary to stop creating their anxiety.
About the author
Carolyn Spiller is a Clinical Hypnotherapist and Psychotherapist, specialising in helping clients with anxiety, self-esteem and confidence. She practises in South Wales, in Cardiff and the Vale of Glamorgan.
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