5 Effective Ways to Overcome Your Anxiety
“Just calm down, it’s all in your head!”… Put your hand up if you’ve every had something like this said to you… because I know for a fact I have!
If you've ever struggled with anxiety, you've likely heard this sort of unhelpful advice. And while, I’m sure most of the time these kind of comments aren’t meant to be unhelpful or hurtful, they can in-fact make anxiety feel even more isolating. Anxiety is real and it is challenging and it is something that requires more than just willpower to overcome. Fortunately, there are ways that you can effective manage anxiety. In this post, we'll explore five science-backed ways to help you conquer anxiety and reclaim your peace of mind.
Understanding Anxiety and the Fight-or-Flight Response
Anxiety is more than just feeling nervous. It’s a complex response that involves your mind and body. When you perceive a threat (annoyingly your brain can’t tell the difference between real threat or imagined threat), your body’s natural fight-or-flight response kicks in. This response, controlled by the autonomic nervous system (which is responsible for regulating involuntary bodily functions such as heart rate, digestion, and respiratory rate), prepares you to either confront or flee from danger.
During this stress response, several physiological changes occur to prepare you to either confront the threat or escape from it:
Activation of the Sympathetic Nervous System: This part of the autonomic nervous system triggers the release of stress hormones such as adrenaline (epinephrine) and noradrenaline (norepinephrine) from the adrenal glands. These hormones increase heart rate, blood pressure, and energy levels, preparing your body for action.
Release of Cortisol: When you face a stressful situation, your body releases a hormone called cortisol. Think of cortisol as your body's alarm system. It quickly increases your energy by releasing sugar stored in your liver, giving your muscles a boost to either fight the threat or run away from it. It also temporarily shuts down non-essential functions like digestion and the immune system so you can focus on dealing with the immediate danger. This is helpful in short bursts, but if your body keeps releasing cortisol due to constant stress, it can lead to ongoing anxiety and other health problems.
Effects on the Brain: Stress doesn't just affect your body; it impacts your brain too. When you're stressed, a part of your brain called the amygdala, which handles emotions, kicks in and triggers a fear response. This is why you might feel scared or anxious. Another part of your brain, the hippocampus, helps you remember the stressful event. This is why stressful experiences can stick in your memory so vividly.
While fight or flight is helpful in life-threatening situations, it can become problematic when triggered by everyday stressors.
Symptoms of anxiety can include:
Rapid heartbeat
Sweating
Shaking
Shortness of breath
Constant worry
When these symptoms persist, they can interfere with your daily life and well-being.
5 Ways to Overcome Anxiety
Now, let's explore five science-backed ways you to take back control and manage your anxiety:
1. Understanding and Accepting Your Anxiety
The first step in managing anxiety is understanding that it's a natural response to stress. Accepting your anxiety, rather than fighting it, can help reduce its intensity. Practice mindfulness and self-compassion to acknowledge your feelings without judgment.
Example Practice:
Take a few minutes each day to sit quietly and observe your thoughts and emotions without trying to change them. This mindfulness practice can help you become more aware of your anxiety triggers.
2. Identifying and Challenging Negative Thoughts
Negative thoughts are often at the core of anxiety. Identifying these thoughts and challenging them is crucial for breaking the cycle of anxiety. Cognitive behavioural therapy (CBT) techniques are highly effective for this, helping you to recognise irrational or distorted thinking patterns.
Example Practice:
Take note of your anxious thoughts throughout the day. When you notice a negative thought, such as "I'll never be good enough," challenge it by asking yourself for evidence that supports or contradicts this belief. Reframe the thought into a more balanced perspective, such as "I might have made a mistake but I am capable and have succeeded before."
3. Depersonalising Your Anxiety
Depersonalising anxiety involves recognising that anxiety does not define you as a person. Instead of labelling yourself as anxious, acknowledge it as a temporary state. By observing your symptoms objectively—such as increased heart rate or shallow breathing—you can distance yourself from anxiety's grip and reduce its power over your thoughts and emotions.
Example Approach:
Next time you feel anxious, say to yourself, "I am noticing feelings of anxiety" or "I am experiencing sensations of increased heart rate." This shift in perspective helps you maintain a sense of control and reduces the emotional intensity of anxiety.
4. Practicing Relaxation Techniques
Learning to relax your body and mind is a great skill for managing anxiety. Techniques like deep breathing, progressive muscle relaxation, and guided imagery can calm your nervous system and reduce stress hormones like cortisol.
Example Technique:
Try deep breathing exercises where you inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this several times to induce relaxation.
5. Seeking Support and Therapy
Talking to a trusted friend, family member, or therapist can provide emotional support and practical coping strategies for managing anxiety. Cognitive behavioural therapy (CBT), mindfulness-based therapies, and, Cognitive Behavioural Hypnotherapy (CBH) are evidence-based approaches that can help you learn to identify and challenge negative thought patterns.
What is Cognitive Behavioural Hypnotherapy (CBH)?
Cognitive Behavioural Hypnotherapy (CBH) blends the evidence-based techniques of Cognitive Behavioural Therapy (CBT) with the transformative power of hypnotherapy to provide a comprehensive approach to anxiety management. CBT focuses on identifying and modifying negative thought patterns and behaviours that contribute to anxiety, while hypnotherapy utilises deep relaxation techniques to access the subconscious mind and promote change at a deeper level.
During CBH sessions, you are guided into a deeply relaxed state where your subconscious mind becomes more receptive to suggestions and imagery. This relaxed state allows you to explore and reframe negative thought patterns and beliefs that fuel anxiety. By addressing these underlying beliefs, CBH helps individuals not only alleviate immediate symptoms of anxiety but also build long-term resilience.
Overcoming anxiety involves understanding your triggers, practicing relaxation techniques, maintaining physical health, prioritising sleep, and reframing your relationship with anxiety itself. Cognitive Behavioural Hypnotherapy (CBH) offers a powerful tool in this journey, providing effective strategies to manage anxiety and improve overall well-being.
Ready to take control of your anxiety and improve your quality of life? Contact me today to learn more about how Cognitive Behavioural Hypnotherapy can help you achieve lasting relief from anxiety and regain peace of mind.
