Over many years of helping people, I have gathered a deep understanding of the pain that people with anxiety go through and why. I want to share this with you. Please check out the blogs below and reach out to me for more info. Thanks.
5 Ways to reduce your anxiety now!
Anxiety is the overconsuming feeling of constant worry and fear. It's always there, simmering beneath the surface and can be triggered into a state of feeling overwhelmed at any time! Many feel that they cannot escape this state, but there are ways of reducing and managing anxiety!
Reduces anxiety by increasing endorphins (feel good hormone).
Reduces muscle tension caused by chronic states of fight / flight.
Increases anti-anxiety neurochemicals including serotonin and GABA.
Diverts your mind from constant anxiety to something productive.
In order to manage anxiety with exercise. You should aim to exercise at least 35-45mins 4-5 times a week! This should include exercises that raise your heart rate and get you sweating such as jogging, dancing, swimming, hiking, group exercise classes etc.
You must choose an exercise you enjoy so your mind identifies this with enjoyment and set reasonable goals for yourself! Don't think of exercise as a chore, look at it as a tool in part of your healing journey!
2 Yoga/ meditation:
As a yoga teacher specializing in anxiety, I know that yoga and meditation reduces anxiety. Yoga and meditation help to activate the parasympathetic nervous system which creates relaxation responses in your mind and body. A regular yoga practice is the key to feeling balanced on a regular basis.
Find a yoga class that suits you. There are many styles out there. Personally, I feel restorative yoga is best for anxiety as it allows the mind and body to slow down and relax deeply!
Certain foods and drinks can make anxiety worse such as:
Sugar and caffeine are like adding fuel to a fire when it comes to anxiety.
Sugar has been linked to depression, mood swings, and anxiety. The continuous boosts in blood sugar levels can trigger adrenaline and cortisol levels to rise.
Caffeine stimulates the central nervous system which when taken excessively can cause heart palpitations, irritability and insomnia. It can cause headaches and worsens anxiety!
Food additives have also been linked to mood changes!
Process foods containing excessive salt can trigger adrenaline levels to rise.
Alcohol can help you feel relaxed at first, but if you're suffering from anxiety it can make it worse by lowering levels of serotonin in the brain !
Do things you enjoy that are creative, such as arts and crafts, DIY etc.
This helps divert the mind from anxiety and allows you to be present.
Do creative things such as singing, dancing, crafts, painting, drawing, gardening, building. designing etc. These are all ways to express yourself and feel good!
5. Daily gratitude practice:
Research shows that daily practice of gratitude helps curb anxiety by increasing neural modulation in the brain (in the prefrontal cortex) which regulates negative emotions. It also activates the dopamine (feel good neurotransmitter) and helps reduce stress hormones in the body!
Mini gratitude meditation:
Close your eyes and place your hand on your heart and then take five deep breaths.
Now start saying slowly what I'm thankful for: my breath, for being alive, for my home, my family, friends, car, job, etc, etc.
The most important part of this exercise is to feel the emotions of gratitude !
Fear of conflict - Why am I always scared of conflict?
If you suffer from anxiety you tend to avoid conflict. You will do anything to avoid conflict.
Why does this happen?
Conflict avoidance is a deep seated fear of upsetting others.
Many of us are brought in families or environments where there was constant conflict/arguing. This could have taken place at home, school or your community.
A child relies on his/her environment for safety. When he/she experiences continuous conflict in their environment, time and time again, they feel unsafe and fearful. This leads to long term beliefs that conflict is dangerous.
As you can see, the core belief created here is that: upsetting others will cause some kind of chaos and chaos could lead to something dangerous such as abuse. To keep the peace, these children become pleasers and avoid conflict.
I work with many clients that are avoid conflict. In our sessions, when we get to the root cause it always comes down to the belief that I described above:
The mind is primitive and its job is to protect you. If the mind views conflict as pain, it will avoid it at all costs.
As children, we created many negative beliefs like this. The good news is that these beliefs can be changed!