Take Control of Bouts of Stress and Anxiety

 

Anxiety is a fight or flight response, and can be the result of life’s stresses. This can become an automatic body response, when triggered regularly over a prolonged period of time, even when you’re safe, making you feel permanently anxious. Tell-tale signs include feelings of hypervigilance, difficulty concentrating, feelings of nausea and headaches, racing heart and palpitations to name a few symptoms.

If anxiety has become habitual, you can stop it by treating it with hypnotherapy – call AfyaTherapy (tel: 07463 654 356) for an appointment, or visit afyatherapy.com .

If it is an occasional issue for you, you can regain control using breath work, bilateral stimulation, grounding and progressive muscle relaxation exercises. Try them all and see which works best for you.

Breath Work

  • Concentrate on your breathing. Breathe deeply in and out for 6 whole breath cycles to clear your anxiety.

Bilateral Stimulation

  • Hug yourself. This changes the neurochemistry in your brain.
  • As you hug yourself, tap each arm simultaneously 60 times to stop your feelings of anxiety.

Grounding

  • Close your eyes and take 5 deep breaths in and out, concentrating on your breathing as you do so.
  • Then think of 5 things you can see.
  • Think of 4 things you can touch.
  • Think of 3 things you can hear.
  • Think of 2 things you can smell.
  • Think of 1 thing you can taste.
  • Feel grounded and relaxed.

Progressive Muscle Relaxation

  • If any part of your body hurts on applying tension, just leave it out of this exercise.
  • It helps to be sitting for this one. Concentrate on breathing, and breathe deeply in and out 3 times.
  • Tense your feet and your lower legs for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Tense your thighs and buttocks for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Tense your stomach muscles for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Tense your shoulders, arms and hands for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Lean your head back for 5 seconds for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Turn your head gently to the right for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Turn your head gently to the left for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Crease your face into an exaggerated smile for 5 seconds for 5 seconds. Focus on the sensation and then release the tension for 5 seconds. Follow with a deep breath in and out.
  • Breathe in and out deeply  and feel relaxed.