3 simple ways to manage anxiety

We will all experience anxiety in our lives at some point. Maybe it’s before an upcoming social event or a big life change. This situational anxiety is completely natural and normal. However, if you wake up with a feeling of dread that prevents you from being able to focus and complete everyday tasks, it could mean that you are suffering from an anxiety disorder.

According to the World Health Organisation, the COVID-19 pandemic increased the global prevalence of anxiety and depression by 25%. Along with the war in Ukraine and horrific loss of life as well as the financial implications this is having on people, topped off with the arrival of monkeypox in the UK, this figure is no doubt going to increase. Fortunately, there are simple steps you can take to start managing your anxiety.

What is anxiety?

Think of the mind as divided into two parts: the primitive ‘emotional’ brain and the ‘intellectual’ brain. When you experience feelings of anxiety such as fear and stress, you activate the primitive part of your brain. This part of the mind operates on a worst-case scenario basis. 

As hunter-gatherers, this would have been lifesaving! If you had encountered a dangerous situation such as a big cat, your primitive brain would have sprung into action, immediately assumed that the large predator was a threat, and prepared your body to either fight, flight, or freeze. However, in the modern world, your primitive mind might perceive danger when doing everyday tasks like opening bank statements and booking doctor’s appointments. This is when anxiety can become debilitating. 

So how can you stop catastrophising and get out of your primitive brain?

Three ways to manage anxiety:

Managing and overcoming anxiety is something that I help my clients with. One of the best ways to do this is by breaking out of negative thought patterns. The mind cannot tell the difference between imagination and reality, which is why anxiety often gets worse when you are stressed and worrying about the future. However, it also means that reframing your mindset and focusing on the positives in your life can help you manage your anxiety.

There are three main ways you can do this:

1. Positive interactions

Spend your time with people who lift you up and fill you with positive energy. If someone consistently makes you feel drained, revisit the boundaries you have in place in that relationship. It might be time to look at reducing the access that they have to you.

2. Positive activities

Make time to engage in activities that fill you with joy; listen to your favourite music and dance around your kitchen, watch a comedy, go for a run. Make your hobbies and interests a priority in your life.

3. Positive thinking

Did you know that you have control over the way that you think? Through practice and repetition, you can build new neural pathways in your brain and begin to naturally focus on more positive thoughts. Notice the negative thoughts that come up for you during the day and try to gently shift to more constructive and hopeful ones. Over time you will naturally become more of an optimist.

A good practice is to write down three things that you are grateful for that have happened throughout your day. Even when something has gone wrong in the day you can always learn a lesson from it, and this would be the positive that you take from it. Often, when I suggest this to clients, they think they have to come up with something really big like running a marathon or making a multi-million-pound business deal that day. But, often, it’s the small things - the sound of the birds in the trees or that you got a seat on your commute home. In some cases, it could be you’ve just managed to get out of bed and get dressed that day.

You can use these methods to begin to manage your anxiety on your own. However, it can be helpful to work through your anxiety triggers with a trained professional to ensure that you have the tools to create lasting changes. 

Solution focused hypnotherapy (SFH) is a non-invasive and relaxing style of hypnotherapy. If you would like to learn more about SFH and how it can help you overcome your anxiety, contact me today using the details below.