UK Mental Health Week – Dealing with Anxiety
The incidence of anxiety amongst the UK population is reported to be high.
For certain groups such as teachers, university students, and school children – it is reported to be at about 70%. If you factor in the impact of the current big issues of BREXIT, the news about the state of the planet’s climate, and the health impacts of 5G – the justifications for feeling anxious could be seen to be increasing. Our lives can seem out of our control.
But, you do have control. You have control over how you think, how you breathe, what you focus on, the food and liquids you put into your body. By choosing to take control you can stop anxiety in its tracks.
Typically, when you are suffering from anxiety, your thoughts are not focussed on what is happening right now. Your focus is on something that might happen or has not happened yet (eg. exams or an interview). Anxiety feels like fear about what the result might be, or what you should do in the future. Anxiety is about something that might never happen and can be absolutely incapacitating.
When you are anxious your thoughts are likely to race, your eyes to dart about, your breathing is likely to be fast and shallow, you may find it difficult to concentrate, to sleep, and your appetite may be reduced, you may feel hot and clammy or cold, you may become very irritable and reactive.
So what can you do if you find yourself experiencing any of these symptoms?
- Breathe slowly and deeply.
- Slow the words that you are saying to yourself.
- Slow down your thoughts.
- Look at something that is around you, right now – allow your gaze to rest gently on something nearby – if possible a tree, the sky, plants or anything.
- Observe what you are looking at. Without judgement. Describe to yourself what you are observing. Breathe slowly and deeply. Slow your thinking.
- Bring your attention back to what you are doing right now. Without judgement. Slow your thinking. Continue breathing slowly and deeply.
- Remind yourself that what you are anxious about, is not happening right now.
- Do your best at what you are doing ‘right now’.
- Find something to acknowledge that is ‘right’, ‘right now’.
- Play some calming sounds or music.
Your ‘best’ will vary from moment to moment, depending on the circumstances that you find yourself in. Focus on doing your best, always. By doing so, each next moment will be a little better. Acknowledge and praise yourself for choosing to focus on what is right now and for what you are doing right now. You will feel proud of yourself for doing your best, what ever that best will be.
If you would like to talk about feeling calmer, more focussed, more capable – book a 30 minute free telephone consultation.Therapeutic Coaching with IEMT and NLP with Clara Gibson can help you build very effective, resourceful habits for your mental wellbeing.
