3 Quick Ways to Release your Anxiety

Feeling anxious and not sure how to deal with it?

Everyone experiences Anxiety from time to time. Sometimes, it involves both physical and mental symptoms that create even more stress.

Here are 3 quick tips that can give you immediate relief:

FOCUS

When you’re anxious, your mind isn’t focused on NOW. It’s racing back into the past or into the future – to things that haven’t even happened yet.

The instant you realise that you are thinking negative thoughts, intentionally bring your focus back into the present – after all, that’s all that ever exists – this moment. Returning to full the awareness of NOW is really liberating because it allows you to realise that you can choose to control the focus of your thoughts.

So how do you practise mindfulness during anxious moments?

Start by controlling your breathing. Then look down on your body. Notice your clothes, your feet, and the comfort level you are experiencing at the moment. Notice any tension you feel at any part of your body. And slowly, release the tension and allow that part of you to soften.

Lastly, look around you. Notice all the details of your surroundings. When your mind starts to wander again, bring it back to the present. Don’t feel bad. It’s normal.

Here are some more tips on relaxing while anxious.

Laugh a little more

When anxiety-provoking moments strike, having an extra dose of laughter can be really helpful. Laughter is one simple and free tool that alleviates symptoms of anxiety and lifts your mood. When you laugh, the ‘happy hormones’ in your brain activate which gives you positive feelings.

It could be difficult to insert some laughter when you are already stressed out. So just like mindfulness, you want to intentionally make yourself feel better. Rest for a while. Watch a funny video or a comedy film. Chat with an amusing friend. Laughter is a great medicine.

put the past back in the past

Don’t let the past control you. If you hold grudges, you’re holding onto a poisonous feeling, so practice letting go and moving on. It may be a challenge but once you realise that even your worst nightmare was a massive opportunity for growth you instantly change the situation into a powerful lesson.

Healing takes time, letting go allows you to move forward with your own life, without harbouring all that negative energy you’re carrying.

Dealing with anxiety can be challenging, but give these techniques a try. Who knows – one, if not all, may ultimately free you from the unbearable world of anxiety.

If you need help with your anxiety, send me an email or book an absolutely FREE consultation so I can give you more specific advice.

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Debunked: Nine Myths About Anxiety

Like depression, anxiety can be an overrated mental health issue. We all suffer from anxiety sometimes but how do we know when it’s time to seek help? What are the real symptoms of anxiety? And what are its causes?

Anxiety is the most common mental health condition among many developed nations, such as Australia, the United Kingdom and the United States of America. Lack of awareness, plus the circulating myths can make dealing with anxiety problems even more challenging. Here are some of the most common misconceptions about anxiety.

Myth #1: Having anxiety isn’t a big deal

Reality: Anxiety disorders can accompany and/or potentially lead to other illnesses, such as depression and substance abuse.

Myth #2: Anxiety disorders are not so common

Reality: Forty-five percent of people in Australia alone will probably experience a mental health condition in their lives. In any one year, up to a million Australian adults have depression, and over 2 million have anxiety, according to beyondblue.

Slightly more women are affected than men, and the condition is most common in people as early as in their late teens to mid-twenties. An anxiety disorder is one of the most prevalent mental health issues affecting young and old alike.

Myth #3: The disorder will resolve on its own

Reality: While some people recover from anxiety on their own, it’s important to have it treated. Over time, anxiety disorders can develop into serious conditions like depression. There are several methods to treat anxiety, including psychotherapy, hypnotherapy and Cognitive Behavioural Therapy (CBT).

Myth #5: Anxiety is all about fear

Reality: While many cases of anxiety originate from excessive fear, the condition can also be genetic. It can also be associated with certain medical conditions, such as anaemia, asthma, several heart conditions and infections. Stress can also bring on anxiety problems.

Myth #6: No one can ease an anxious person

Reality: Even though you are not a trained therapist, there are many ways to offer help and support to those suffering from anxiety disorders. The best approach is to ask questions instead of making assumptions regarding what they need, like “Is there anything I can do to make you feel better?”

Myth #7: A drink or two can soothe anxiety

Reality: A study reported in the Archives of General Psychiatry found that despite the risks, people suffering from anxiety try to relieve it by self-medicating with drugs or alcohol. You might think that the best way to deal with anxiety is to have a drink but it can in fact worsen the condition. Substance abuse can eventually reinforce anxiety.

Myth #7: To ward off anxiety, avoid things that you fear

Reality: Anxiety specialists recommend facing your fears instead of running away from them. “Avoidance is not a good strategy,” says David Spiegel, Associate Chair of Psychiatry and Behavioural sciences at Stanford University. He contends that the more we avoid what we’re fearful of, the more anxious we become. On the other hand, the more you expose yourself to your fears, the more you are able to overcome them.

Myth #8: Tranquilisers and sleeping pills work best for anxiety

Reality: Although medications are commonly recommended for anxiety sufferers, they only provide a temporary solution and never address the root cause of the problem, which is the key component for recovery. What’s more, these medications have side effects, which bring their own slew of problems to deal with. Anxiety is best treated with mindset therapies like NLP and hypnosis, assertiveness training, exercise, or complementary therapies, such as aromatherapy or massage.

Myth #9: Therapy for anxiety can take forever

Reality: This is not the case, in fact, improvements can be apparent after only a few sessions. Hypnosis patients, for instance, can experience up to a 50% reduction in symptoms from the virtual outset. Combining treatments is also an effective way to achieve even faster results, complemented with ongoing ‘therapy homework’ outside of the session.

Anxiety disorders are real and can be life-threatening. Like many other mental health conditions, anxiety symptoms can­ – if not treated appropriately – deteriorate into more serious conditions. Anxiety can strike anyone at any point in their life. But with the right treatment and understanding, it’s possible to overcome this often debilitating condition.

 

discover the ‘CHAOS TO CALM’ Anxiety Elimination Program here

 

Richard Scott combines psychology, NLP and CBT with over 12 years’ professional, full-time experience in traditional and modern hypnosis to deliver the fastest, most successful results.

He specialises in anxiety, weight issues, self-esteem and empowering women.

If you need assistance with any form of anxiety, Richard can help, get in contact for a free rapid change consultation.

sleep, insomnia, hypnosis

12 tips for a Good Night’s Sleep

Falling asleep may seem like an impossible dream when you’re awake at 3 am., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber, even for those whose sleep is affected by insomnia, jet lag, or shift work.

 

#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

Caffeinated products decrease a person’s quality of sleep.

As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.

Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night.

 

#2 Turn Your Bedroom into a Sleep-Inducing Environment

A quiet, dark, and cool environment can help promote sound slumber. Lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated.

It may help to limit your bedroom activities to sleep and sex only. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

 

#3 Establish a Soothing Pre-Sleep Routine

Light reading before bed is a good way to prepare for sleep.

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.

 

#4 Go to Sleep When You’re Truly Tired

Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

 

#5 Don’t Be a Night-time Clock-Watcher

Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimulate your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed.

 

#6 Use Light to Your Advantage

Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.

 

#7 Keep Your Internal Clock Set with a Consistent Sleep Schedule

Having a regular sleep schedule helps to ensure better quality and consistent sleep.

Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover.

 

#8 Nap Early—Or Not at All

Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.

 

#9 Lighten Up on Evening Meals

Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) won’t disturb your sleep.

 

#10 Balance Fluid Intakes

Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.

#11 Exercise Early

Exercise helps promote restful sleep if it is done several hours before you go to bed.

Exercise can help you fall asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Try to finish exercising at least three hours before bed or work out earlier in the day.

 

#12 TAKE ACTION

Take action today and implement some of these handy hints. Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve.

 

 

Richard Scott combines psychology, NLP and CBT with over 10 years’ professional, full-time experience in traditional and modern hypnosis to deliver the fastest, most successful results.

He specialises in stress and anxiety control, weight management, confidence and self-esteem, and empowering women.

If you need assistance at turning failures into successes, Richard can help you get motivated, get in contact for a free rapid change consultation.