You would be surprised at how many of the population suffer from anxiety, from mild to severe.

I myself live on and off with anxiety and have managed to get it under control now, yes ME! the life coach. Even us life coaches are human and can suffer with a number of mental health issues at times, after all, we are human and are emotionally attached to our lives which is nothing to do with our professional career.  Although yes, we understand the importance of coaching practices and tips to help, we can only do so much and at times we also need support, so we understand our clients even more so having gone through ups and downs.  Knowing how to over come it though is key. 

There has been times where it hit me like a tonne of bricks in the past and had made me, on some days feel totally paralysed physically and mentally, from nerves and worry. These for me would turn into panic attacks and affect my daily life too. 

Fortunately there are lots of things we can do ourselves to help, over time. 

 

What is anxiety? 

Anxiety is a common mental health condition that affects millions of people worldwide. It can be debilitating and impact various aspects of a person's life. While seeking professional help is crucial for managing anxiety, there are also several strategies and techniques that individuals can incorporate into their daily routine to reduce anxiety levels. In this blog post, we will explore ten effective ways to reduce anxiety and promote overall well-being.

"No one is taking me seriously"

The first issue i find about anything to do with mental health is that most often than not people cant 'see' the issue' so when a person is suffering from it, it's at times difficult for loved ones and friends to sympathise and it can be frustrating for others to know how to help, this in turn can sometimes make the anxiety worse, if there are feelings of isolation 

You may hear phrases like " it's all in your head", or " cheer up' 

If only it was that easy! 

Also society uses these words in the wrong context such as " i feel really anxious", when they just feel slightly worried or similar to " i'm starving" when they are actually only hungry before a meal. 

The words aren't as impactful because they become 'overused' in society, lessening the problem. 

So first of all, don't feel bad if people don't understand what you are going through, your feelings are important and valid and what you are experiencing is temporary  but it can be fixed or at least lessened. 

Honestly it can also seem patronising when people say " just breath", "do yoga" and believe me when you have anxiety, are a life coach. and are qualified in yoga and meditation and understand all of these practices, when someone says this to even me, i can only think of smiling sweetly and wanting to leave as quickly as possible ! 

BUT,  let's see if from a different perspective and understand WHY these are good for us......

1. Practice Deep Breathing

Deep breathing exercises, such as diaphragmatic breathing, can help activate the body's relaxation response and reduce anxiety. Take slow, deep breaths, filling your abdomen with air, and exhale slowly. Repeat this exercise for a few minutes whenever you feel anxious.  When we focus on breath, it helps to ground us and bring us to the present (using mindfulness), it helps us to focus on just one thing, being aware of the sensations of the air flowing through the nose, the sounds and the movement of the body.  Given even a few minutes of deep breathing can settle us and help us to feel a lot calmer, even avoiding a panic attack. 

Deep breathing helps stimulate the parasympathetic nerves by sending signals to the brain to activate the relaxation response.

2. Engage in Regular Exercise

Not always what we want to do and the effort is within the getting up and getting going.  Once we are engaging in any kind of fitness we do always feel better during and after.

Physical activity has been shown to have a positive impact on mental health, including anxiety reduction. Engaging in regular exercise, such as walking, jogging, or yoga, can help release endorphins, improve mood, and reduce anxiety levels.

3. Practice Mindfulness or Meditation

Mindfulness or meditation involves focusing your attention on the present moment without judgment. It can help calm the mind, reduce anxiety, and promote a sense of inner peace. Dedicate a few minutes each day to practice mindfulness or  meditation.  Midnfulness can be practiced engaging in a number of enjoyable past times such as walking or sitting on a bench, drawing or even eating a peice of fruit!, click here for tips on how to engage with mindfulness. 

Meditation can use mindfulness within the practice as we focus on breath, sometimes a repeated word or mantra and there is no end 'goal' just the feeling of being within that moment.  meditation helps focus the mind and at times guided meditation can be used to imagine places and images to distract the mind into relaxation. click here for meditation ideas. 

4. Get Sufficient Sleep

Adequate sleep is essential for overall well-being, including mental health. Lack of sleep can exacerbate anxiety symptoms. Establish a consistent sleep routine, create a relaxing sleep environment, and prioritise getting seven to nine hours of quality sleep each night.  Click here for ideas how to wind down after a busy day.

5. Limit Caffeine Intake

Caffeine is a stimulant that can increase anxiety levels. Limit your intake of coffee, tea, energy drinks, and other caffeinated beverages. Opt for decaffeinated alternatives or herbal teas that promote relaxation, such as chamomile or lavender.

6. Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then releasing different muscle groups to promote relaxation. Start from your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing. This technique can help reduce muscle tension and anxiety.

7. Maintain a Balanced Diet

Eating a well-balanced diet can have a positive impact on mental health. Include foods rich in omega-3 fatty acids, such as, walnuts, and flaxseeds, as they have been shown to reduce anxiety. Avoid excessive consumption of processed foods and sugary snacks.

8. Connect with Supportive People

Building a strong support network is crucial for managing anxiety. Surround yourself with supportive friends, family members, or join support groups where you can share your experiences and receive encouragement. Talking to someone who understands can provide comfort and reassurance. Even if you have just one friend or family member, maybe there is no one you feel you can talk to, there are always services, blogs;) and guidance on line.  

9. Challenge Negative Thoughts

Anxiety often stems from negative thinking patterns. Challenge and reframe negative thoughts by questioning their validity and replacing them with more positive and realistic ones. Cognitive-behavioral therapy techniques can be helpful in identifying and changing negative thought patterns.

10. Engage in Relaxation Techniques

Explore various relaxation techniques, such as listening to calming music, taking a warm bath, practicing aromatherapy, or engaging in hobbies that bring you joy. These activities can help distract your mind from anxious thoughts and promote relaxation.

Remember, everyone's experience with anxiety is unique, and what works for one person may not work for another. It's important to find a combination of strategies that resonate with you and seek professional help if needed. By incorporating these ten effective ways to reduce anxiety into your daily routine, you can take proactive steps towards managing your anxiety and improving your overall well-being.

 

Identifying reasons why anxiety is there is the key factor at combating anxious feelings over time.  All of the tips above are here to help with coping with anxiety short term however it is important to recognise the cause/s of anxiety and uncover ways to make positive changes, this can be done with speaking to your life coach and creating a plan of action. 

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For Stress management Coaching and to help Ease Anxiety you can click on STRESS COACHING for more information about how to move forward in life and  get back to feeling great.