Have you ever felt paralysed by anxious thoughts? Are you tired of anxiety having a detrimental effect on your life? There are things that you can do to help.
What is Anxiety?
Generalised anxiety is characterised by feelings of concern, nervousness, or discomfort regarding a situation with an uncertain outcome. It is a common experience shared by individuals in various aspects of life. Nevertheless, there are instances where anxiety may endure and potentially escalate over time. Notably, severe 'mixed anxiety and depression' stands as the prevalent mental health disorder in the United Kingdom, affecting almost 8% of the populace. On a global scale, current assessments indicate that an alarming 284 million individuals are grappling with an anxiety disorder, establishing it as the most widespread mental health condition worldwide.
What is an Anxiety Disorder?
There are numerous types of anxiety disorders, including General Anxiety Disorder, Social Anxiety, Panic Disorder, and various Fears and Phobias. Individuals may develop an anxiety disorder without initially recognising the symptoms. The brain's response to certain stimuli can result in a gradual escalation of anxious thoughts and feelings over time. If left unaddressed, these escalations can lead to the development of avoidance behaviours. In severe cases, individuals may experience panic attacks, where the body's 'fight, flight, freeze' response completely takes over. Anxiety disorders can significantly impair daily functioning, underlining the importance of individuals realising that these conditions can be effectively managed.
What are the Signs and Symptoms of an Anxiety Disorder?
I have worked with people suffering from all manner of anxiety disorders. When meeting them for the first time, people often mention all or most of the following signs and symptoms:
feelings of danger, panic, or dread
a feeling of losing control
nervousness or restlessness
rapid heart rate/heart palpitations
sweating
feeling dizzy
trembling or chills
a sense of detachment
shortness of breath/hyperventilation
tiredness or weakness
chest pains or tightness in the chest
nausea
gastrointestinal problems
a difficulty focusing on basic tasks
If you are interested in reading success stories from people who I have helped to conquer their anxiety, you can read them here.
How to Help Reduce Anxiety
Anxiety disorders can be hugely debilitating and it is important that an individual understands that they can be addressed in a number of ways. Here are my top 5 suggestions for helping to reduce anxiety.
Sleep
Sleep is incredibly important for maintaining good overall health and well-being.
People often roll their eyes when I suggest that they need to think more carefully about their sleeping habits. However, it is always worth considering their sleeping habits when trying to reduce anxiety. Positive sleep habits are not always easy to achieve. Work, family, and social commitments are the most common reasons I hear for people not getting a good night's sleep. In fact, we now live in a world that never seems to sleep; I remember when television programs ended for the evening and there was very little to do other than close my eyes and drift off. Nowadays, I can instantly message people around the world, find out what is going on in the world, or catch up with my favorite show - all with the touch of a button. The temptation to stay awake and stay connected cannot be ignored, but it is also not easy to overcome. In an attempt to address this issue, I have worked with people who have made the decision to leave all mobile devices out of the bedroom altogether. This alone has helped many people reduce anxiety in their everyday lives. Other actions such as creating set sleep patterns (going to bed and getting up at the same time every day), reducing caffeine (particularly after midday), and purchasing sleep aids (such as gravity blankets) can also help considerably improve sleep quality. This, in turn, can lead to a reduction in anxiety.
Deal with 'Triggers'
When working with people in a therapeutic context, it is quite common for people to mention certain things that trigger a significant increase in their anxiety levels. This is no surprise, as the brain is able to recognise certain situations, link them with previous experiences, and select appropriate actions/responses. Sometimes, the brain can amplify responses to certain stimuli, leading an individual to feel like it 'triggers' an anxious response. When working with people, the most common triggers they discuss are:
Stressful work environment
Stress home environment
Social situations
Trauma
Chronic illnesses like heart disease, diabetes or asthma
Phobias, such as agoraphobia (fear of open spaces) and claustrophobia (fear of small spaces)
Driving or travelling
It seems like an obvious thing to state, but in order for people to deal with their triggers, they must first work out what they are. It may be worth thinking carefully to ascertain whether there are certain places, people, or situations that make you more anxious than others. This, in itself, can help to reduce anxiety levels as you are able to pre-empt the anxious response, helping you to regain control of a situation.
Maintain a Healthy Diet
Diet is an area that few people consider when trying to reduce their anxiety. Most of the people I work with have great success in reducing their anxiety simply by being more conscious of what they are consuming on a day-to-day basis. There are obvious things that people need to limit in their diet, such as caffeine, sugar, and alcohol, and most people understand this. However, there are food groups that help reduce anxiety by supporting brain function, balancing hormones, and promoting a sense of calm. Incorporating these nutrient-rich options into your diet may help to manage symptoms. Here are some suggestions:
Food Group | Foods | How they help |
Fatty Fish | Salmon, mackerel, sardines, trout | Full of Omega-3 fatty acids. These help regulate neurotransmitters like serotonin. |
Nuts and Seeds | Almonds, walnuts, chia seeds, flaxseeds | A source of magnesium which helps to regulate the body's stress response. |
Leafy Greens | Spinach, kale, Swiss chard | Another good source of magnesium, but they also contain folate - this helps with the production of serotonin. |
Whole Grains | Oats, quinoa, brown rice, barley | A good source of complex carbohydrates which increase serotonin production. They also help to stablise blood sugar levels, which can prevent mood swings. |
Yoghurt and Fermented Foods | Greek yoghurt, kefir, sauerkraut, kimchi | These foods a re rich in probiotics which support the health of your gut. There is increasing evidence that a healthy gut can lead to better mental health. |
Berries | Blueberries, strawberries, raspberries | High in antioxidants, particularly vitamin C which help reduce inflammation and promote overall brain health. |
Dark Chocolate | Chocolate with at least 70% cocoa | Contain flavanoids which improve brain function and promote calmness. |
Chamomile Tea | This is commonly used to promote relaxation and improve sleep - two things that undoubtedly help in reducing anxiety. | |
Avacados | High in vitamin B which are involved in producing neurotransmitters like serotonin. | |
Turmeric | Contains curcumin which has powerful antioxidant and anti-inflammatory properties. | |
Bananas | A good source of potassium. They provide a slow release of energy, helping to stabilise blood sugar levels. | |
Turkey | Contains tryptophan - an amino acid that helps the production of serotonin. | |
Green Tea | Contains L-theanine - an amino acid that promotes relaxation. | |
Eggs | Rich in choline which helps to produce acetylcholine. Acetylcholine helps regulate stress responses. | |
Sweet Potatoes | Full of complex carbohydrates and fibre. This helps to stabilise blood sugar levels and prevent dips in mood. |
I have worked with people who have incorporated some of these into their diets and found a significant positive effect. To begin with, I would suggest choosing a handful of these and seeing if you can introduce them into your diet. You may be surprised by the results!
Spend time on YOU!
I have already mentioned how we all live in a very busy world, a world where we are all frantically juggling various commitments, managing endless to-do lists, and looking after loved ones. It seems crazy to me that we have become a world where the focus of most people's lives seems to be on the things around them. Many people who suffer from anxiety often forget to set aside time for themselves. Self-care is such an important part of maintaining positive mental health. I have already mentioned how establishing routines for things such as waking up, going to bed, and eating can help the mind. Setting other routines such as when to work, exercise, and relax can also help as it can help your mind feel more in control and grounded. Practicing meditation or mindfulness teaches you to stay in the present moment and reduces the temptation for an overactive mind to focus on anxious thoughts. Setting aside as little as 5-10 minutes a day can significantly help to reduce stress and anxiety levels. If you struggle to meditate, you may want to find a professional to assist you in this area. Clinical hypnotherapists specialise in helping people to reduce their anxiety levels. Regular exercise produces endorphins and reduces tension. A good start is aiming for 30 minutes of exercise a few times a week. Limiting time spent on electronic devices such as mobile phones can have a significant positive impact on reducing anxiety levels as many of the things we see on the screens have a direct impact on our stress levels. Throughout my time as a Clinical Hypnotherapist, I have seen a correlation between high levels of anxiety and screen time. Whilst this evidence is anecdotal, it is becoming increasingly hard to ignore. Setting limits on screen time and taking regular breaks from social media can have a significant impact on improving mental health and reducing anxiety levels. Engaging in creative activities like painting, drawing, or playing music can help to reduce anxiety. They often demand the mind to remain in the present moment, therefore pushing out any negative or intrusive thoughts. Spending time in the natural world can be hugely beneficial in reducing anxiety. Many of the people I work with see a significant positive impact on their mental health simply by going for a short walk in a nearby park, visiting a beach, or spending time in the garden. Connecting with loved ones is also something that can be hugely positive. This can include members of your immediate family, but it can also mean spending more time with friends. If it's difficult to find the time to see them face to face, a phone call can also help the mind to put things in perspective and reduce anxiety.
Talk to a Professional
In terms of therapy, people are often quite cynical about how it may be able to help them. In addition to this, most people only really consider talking therapy or counseling. However, there are many different types of therapy, and one that can significantly help in reducing anxiety is Clinical Hypnotherapy.
Most people are not aware of what hypnotherapy actually is. We have all seen on-stage hypnotists getting people to do all manner of things like handing over their bank details or clucking like a chicken. However, clinical hypnotherapy is very different, and an experienced Clinical Hypnotherapist can work with an individual to help promote a state of calm. This is achieved in a variety of ways. Clinical hypnotherapists can work with an individual to access their subconscious mind where anxious thoughts reside. Through careful and mindful intervention, the Clinical Hypnotherapist and the individual work together to change negative thought patterns, enhance coping mechanisms, improve self-awareness, and build confidence and self-control. This type of therapy is perfectly safe and non-invasive. In most cases, people wouldn't necessarily have direct access to a Clinical Hypnotherapist in their local area. However, it is possible to deliver clinical hypnotherapy sessions online, and the effects are exactly the same as working with someone face to face. You don't need to be highly adept at using technology - all you need is access to a device and be happy using Zoom.
I offer high-quality clinical hypnotherapy sessions and have worked with people all over the world. The results are long-lasting, and it enables people to rid themselves of their anxiety for good. I always offer a free consultation with no strings attached as this allows someone to ask questions, learn more about clinical hypnotherapy, and decide whether or not they'd like to work with me. You can read some success stories here from people who have managed to effectively reduce their anxiety levels through working with me. Alternatively, you may wish to read more Google reviews from people to find out more about what I do.
If you are interested in working with me, feel free to get in touch and book a FREE consultation. There's no obligation to continue with any type of therapy, and I don't do a 'hard sell'. The results do that for me.
I look forward to hearing from you soon!
Brendan is the founder of the successful Online Hypnotherapy Business ClinicalHypnotherapyOnline.com As well as operating his own clinical hypnotherapy business online, he also works at the prestigious award winning Observatory Practice in Plymouth in the UK. FREE Consultations are available with no obligation to continue with hypnotherapy sessions. Click here if you would like to book a FREE Consultation.
