Anxiety is a normal human emotion, what differs is the WAY people feel it and deal with it. Having a low level of anxiety can be very helpful, to assess potential threats, focus our attention and plan ahead for things. When it starts to affect your life and stop you from doing things, then it is possible it may be getting out of hand.
When we have an emotion, there are certain chemicals linked to each emotion, and also certain things that happen within our body. Notice when you are feeling happy and confident, you will be standing up straighter with your shoulders back, head up and a smile on your face. When anxiety comes up as an emotion for people, we tend to notice more depressive type body language, head down, shoulders slumped and a tense face. While also noticing that nothing has actually changed in the outside world. The person has had a thought, which in turn has linked to the chemical release for anxiety and the matching body language occurs.
As anxious people project to the future, they are constantly worrying about what's coming up, their minds are constantly concentrating on the 'what if' aspect.... "what if this goes wrong', 'what if I get this wrong' etc. Anxiety is manifested through the way a person thinks, it becomes a habitual way of thinking/being, in turn creating the blueprint that they live their life by. The more a person is in the anxious state, the easier it is for them to return to that state and sometimes increase these feelings even more, after all, what we practice, we get good at! Anxiety comes from focusing on events or things that are not happening in the moment, things that have either already happened or are a possibility in the future. There are a few different things that may help you to bring yourself back to the present moment, to relieve the anxious symptoms.
Our top 5 picks for anxiety are:
1. Diaphragmatic Breathing
or deep breathing, is breathing that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs and the chest rises and the belly expands during this type of breathing.
During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to cause euphoric feelings and reduction in physical pain.
The Anxiety and depression association of America suggests that a 10-minute walk can be just as effective for anxiety as a 45-minute workout can. According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
30 minutes of nature each week can produce many healthy benefits, including physical and mental wellness. People who visit parks for 30 minutes or more each week are much less likely to have high blood pressure or poor mental health than those who don't, according to new research by Australian and UK environmental scientists.
5. The Rule of 5
As you begin to notice the feelings of anxiety creeping up, you may be able to stop and list for yourself- 5 things that you can see, 5 things that you can touch and 5 things that you can hear. Changing your minds focus will bring you out of your anxious state and back into the present moment, so that you can re-focus your thoughts and carry on.
Hypnotherapy can offer more long-term results with anxiety. As hypnotherapists we work with people to un-cover the cause and triggers for their anxiety and we have the tools available to help people to manage their anxiety more efficiently, bring their anxiety levels down to a minimum and help to change the blueprint they are living their life by. Everyone does their anxiety differently, which is why we structure our sessions around the client and their individual needs. If this is something we can help you with, visit our ‘Contact us’ page to make a booking.
Or check out our anxiety page for more information - https://www.themindclinicnz.com/help-with-anxiety