Anxiety comes in all shapes and sizes. It could be health anxiety, social anxiety, post traumatic stress disorder or phobias to name but a few. Anxiety can present itself in many different ways, from full blown panic attacks, to just a need to control situations. Or that dreaded 3am waking up and struggling to get back to sleep. Perhaps you even worry that you have nothing to worry about?
I would say that 99% of my clients have some sort of anxiety, although they may not realise it. Here are my top tips to help alleviate anxiety, however it presents for you:
1. Exercise
We now know how vital exercise is for our physical and mental wellbeing. It has been proven that exercising 3 days a week can reduce your risk of depression by 30 per cent. Exercise releases positive neurotransmitters such as serotonin and endorphins. Furthermore, if you are exercising outside, sunshine can increase levels of serotonin as well as your vitamin D levels.
2. Get enough sleep
Ideally you want to be getting 7 – 8 hours of sleep per night. Lack of sleep can cause anxiety and anxiety can cause lack of sleep, so we can get in to a vicious circle of worry. Set a good bedtime routine, limit caffeine and alcohol before bed and turn off any screens at least an hour before sleeping. A hot bath, book or relaxing music can also help.
3. Practice an attitude of gratitude
Studies have found that those who feel grateful have a reduced level of cortisol, the stress hormone. Start by listing one thing every night that you are grateful for. It could be as simple as ‘I had a lovely catch up with a friend’ or ‘I had enough money for the car park’. Eventually you can build this up to a few things to be grateful for every day.
4. Maintain a healthy and balanced diet
If you eat lots of processed, high fat and refined foods, you are more likely to suffer from anxiety. There is also a correlation with not getting enough antioxidants, so make sure your diet is full of beans, fruits, nuts and vegetables to make sure you are getting enough. Turmeric and ginger have great anti-oxidant and anti-anxiety properties too.
5. Quit smoking
Smoking does not help anxiety. It does not ‘calm you down.’ It actually has the opposite effect but smokers convince themselves that those little sticks can instantly make them feel better. In fact, smoking raises your heart pressure and heart rate and studies have shown it elevates cortisol (the stress hormone.)
If you need help with motivation for any of the above, solution focused hypnotherapy can help. We can help you understand how your brain works and use some positive psychotherapy techniques, as well as hypnosis to make you feel great again.
If you want to have a chat about what’s going on for you at the moment and to establish whether hypnotherapy is right for you, feel free to send me an email info@weybridgehypnotherapy.co.uk or through my contact form.
Photo by Radu Florin on Unsplash
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