Month: July 2023

Anxiety is something that many people suffer from at some point in their life, with around 8 million people in the UK suffering from every year. It can make you feel trapped and unsure of where to turn, and can sometimes lead to further health issues. There are a variety of different ways to help alleviate feeling of anxiousness. Below is a list of 5 things that can help people cope to with anxiety.

By incorporating these into your daily routine, you can help to alleviate feelings of anxiety, and thereby promote your overall health and mental wellbeing. 

EXERCISE REGULARLY 

Incorporating regular exercise into the daily routine can help you to reduce feelings of anxiousness. By putting your body through physical stress, you can ironically alleviate mental stress.

This includes:

• Jogging
• Walking
• Badminton
• Pilates
• Yoga
• Stretching

Exercise actually lowers the amount of stress hormones (e.g. cortisol) produced in your body. It can also promote the release of endorphins, helping to uplift your mood. Additionally, exercise can improve your quality of sleep which can lead to reduced anxiety levels.

Make time every day or every week to go to the gym or do an exercise class – or take simple steps like walking to the shops or taking the stairs instead of the lift.

 OPTIMISE YOUR ENVIRONMENT

Creating a peaceful home environment can also help to alleviate feelings of anxiety. Using essential oils and drinking chamomile tea can help you to feel relaxed when coming home from the everyday stresses of life. Even having a room in the home when you can put your feet up and read or watch television can become your safe place. 

Investing in a weighted blanket can also help to reduce anxiety, especially when it comes to sleeping. They can provide a range of other benefits; reducing levels of the stress hormone cortisol and increasing the production of serotonin and melatonin through the principles of deep pressure stimulation.

HAVE A SUPPORT SYSTEM IN PLACE

Anxiety can often leave you feeling isolated from the rest of the world. However, it can really help to talk things through with someone, and get support from loved ones when you need it most.

It’s important to have a strong support system in place to help you get through the tougher times. Reaching out to family and friends, whilst maybe nerve racking at first, can be a great way to help you cope when feeling anxious.

REDUCE CAFFEINE INTAKE

Caffeine is found in tea, coffee and energy drinks. Caffeine can help you to focus throughout the day, but too much of it can cause increased anxiety.

Try reducing your caffeine intake and opt for alternatives such as decaff tea or coffee.

PRACTICE MINDFULNESS AND DEEP BREATHING  

Practicing mindfulness and deep breathing can help you to alleviate feelings of anxiety. This can help to alleviate negative and stress inducing thoughts and promote a sense of calm and relaxation.

Meditation along with deep breathing exercises can help to enhance this sense of calm, further alleviating feelings of anxiety. Deep breathing exercises help to activate what is known as the parasympathetic nervous system, slowing the heart rate down and promoting relaxation.

You can use apps such as Calm, Headspace, Stop Breathe and Think to help you relax when you are feeling anxious.

Supporting a loved one who has stopped drinking can be an essential factor in their successful recovery. Here are some ways you can support your loved one:

Offer to help them find and attend support groups like Alcoholics Anonymous, where they can meet people who are going through similar experiences and receive support from peers.

Listen to your loved one when they want to talk about their struggles or feelings. Sometimes, just having someone to listen to can be very therapeutic.

Try to avoid situations that might tempt or trigger your loved one to start drinking again, such as social events where alcohol is served.

Offer positive reinforcement by congratulating your loved one on their progress and remind them of the positive changes they have made since quitting drinking.

Be patient and understanding: Recovery is a process, and setbacks are a part of that process. Be patient and understanding with your loved one, and let them know that you support them no matter what.

Seek professional help: If you feel like you need more support or guidance on how to best support your loved one, consider seeking the help of a professional therapist or counsellor.

Remember, recovery from alcoholism is a lifelong process and your support can be a significant factor in your loved one’s success.

Anxiety is a common mental health concern that affects people of all ages, including children and teenagers. However, recognising the signs of anxiety in children can be challenging, as they may manifest differently depending on the age group.

Anxiety in young children can be difficult to identify since they may not have the vocabulary to express their emotions fully. However, there are several signs that parents can look out for, including:

Excessive worry or fear about specific situations or events.

Frequent stomach aches, headaches, or other physical complaints without a medical cause.

Refusal to attend school, participate in activities, or separate from parents or guardians.

Excessive clinginess or fear of being alone.

Difficulty sleeping, nightmares or night sweats.

Extreme shyness or fear of social situations.

Perfectionism or excessive need for reassurance.

Counselling can be hugely beneficial for anxious children. Through art and play children can express themselves freely and start to build self confidence and learn coping strategies.

Contact me for more information julietbunting1@gmail.com.