By Sally Thomson, Jun 28 2016 01:42PM
If you suffer from anxiety you may recognise that it is possibly rooted in the fear of losing control. If you have struggled with anxiety attacks in the past, you may know that they can come on at any time which in turn may instigate a vicious cycle whereby the fear of one can actually then trigger the real thing.
In almost all cases of generalised anxiety the driving factor is therefore anxious thinking. It is important to recognise that you need not always react with fear to anxious thoughts just because you have always done so in the past. Continuous anxious thinking is merely a behavioural habit and just like any habit it can be unlearned. Using a variety effective methods within a hypnotherapy session, including aspects of CBT and NLP, years of anxious thinking and general anxiety can be reduced enabling you to experience a different emotional reaction to your thoughts.
Tips on Dealing with Anxiety.
1 Breathe well
Correct breathing has a profound effect on the nervous system and clarity of mind.
There are essentially four types of breathing.
The complete breath. This way of breathing is the most desirable as it utilises all of the components needed for breathing. You will notice lots of movement in the whole of the chest and all of the breathing muscles, including the muscles between the ribs are used. By expanding the diaphragm the ribs are pushed out and the lungs have room to inflate.
Low abdominal or diaphragmatic breathing. This is not quite as good as the previous method but the lungs are still given plenty of space for air to be inhaled.
Rib or mid breathing. This type of breathing fills the middle of the lungs and again is less desirable than the previous method.
Collar bone or shoulder breathing (hyperventilation). This type of breathing means that only the upper portion of the lungs are filled and therefore this breathing pattern produces changes in carbon dioxide levels in the blood, disrupting the function of the nervous system. This can lead to feelings of anxiety, panic attacks and palpitations.
2 Reduce your caffeine intake.
Caffeine has been shown to aggravate symptoms of stress. It is defined as a drug as it stimulates the central nervous system, increasing alertness. High doses of caffeine can cause anxiety, headaches and dizziness. It can also disrupt sleep patterns.
Don’t feel that you have to do everything alone. Offload some tasks on other people or break a job down into more manageable chunks to give to other people with the skills to help.
4 Take exercise
Regular physical activity in something that you enjoy is a superb way to relieve stress and aid relaxation. Whether it’s a walk in the countryside, swimming or gardening, there are many different ways to stimulate the natural endorphins within our bodies and promote inner calm.
5 Learn to relax your mind and body completely
Practice ways to relax your mind and body through guided visualisations using self-hypnosis or other forms of meditation. Imagine yourself in your desired state and use affirmations to reinforce the process.
You can become a calmer and healthier person by using these techniques, taking time out to nurture yourself and relieve the stress in your life.