Anxiety is a common experience that many of us face, often triggered by stress, work, personal relationships, or uncertainty about the future. While it’s natural to feel anxious from time to time, chronic anxiety can affect your overall well-being. Fortunately, there are several effective tools you can use to self-manage anxiety and regain a sense of calm and control.
As a hypnotherapist, I’ve seen first hand how simple, mindful techniques can significantly reduce anxiety. Here are some practical steps you can take to manage anxiety on your own:
1. Practice Deep Breathing
Anxiety often causes shallow, rapid breathing, which can make you feel even more panicked. One of the simplest and most effective ways to counteract this is by practicing deep, diaphragmatic breathing. This type of breathing activates the body’s relaxation response, calming the nervous system.
- Try this exercise:
- Sit or lie down in a comfortable position.
- Close your eyes and place one hand on your chest, the other on your abdomen.
- Inhale slowly through your nose for 4 seconds, feeling your abdomen rise.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds, feeling your abdomen fall.
- Repeat this cycle for 5-10 minutes.
Why it works: Deep breathing increases oxygen flow to the brain, which helps clear your mind and reduce the physical symptoms of anxiety, like a racing heart.
2. Ground Yourself in the Present
Anxiety often stems from worrying about the future or ruminating on the past. Grounding techniques can bring you back to the present moment, helping to disrupt anxious thoughts.
- Try the 5-4-3-2-1 grounding exercise:
- 5: Identify five things you can see around you.
- 4: Notice four things you can physically feel (the texture of your clothes, the warmth of the sun, etc.).
- 3: Acknowledge three things you can hear.
- 2: Focus on two things you can smell.
- 1: Think of one thing you can taste.
Why it works: This exercise shifts your focus from worrying thoughts to sensory experiences, helping you stay in the moment.
3. Use Positive Visualisation
Hypnotherapy often involves the power of suggestion and visualisation, and you can apply similar techniques to manage anxiety. Positive visualisation helps you shift your mind from anxious thoughts to calming, empowering imagery.
- Try this exercise:
- Close your eyes and take a few deep breaths.
- Picture yourself in a place where you feel completely relaxed. This could be a beach, a forest, or your favourite cosy spot at home.
- Engage all your senses in this visualisation: hear the waves, feel the sand or grass beneath your feet, smell the fresh air.
- Spend a few minutes here, allowing your mind to fully immerse itself in the experience.
Why it works: Visualisation activates the same areas of the brain that respond to real-life experiences, allowing your body to feel the calming effects as if you were actually there.
4. Mindful Journaling
Anxiety can be fuelled by racing thoughts, so getting those thoughts out of your head and onto paper can provide relief. Mindful journaling is a powerful way to process your feelings and reframe anxious thoughts.
- Try this exercise:
- Set aside 5-10 minutes each day to write down your thoughts, fears, and worries without judgment.
- Once you’ve written everything down, review what you’ve written and ask yourself: “Is this something I can control?” If it is, create an action plan. If not, practice acceptance.
- End your journaling session by writing three things you are grateful for that day.
Why it works: Journaling helps you process your emotions, allowing you to release pent-up tension. It also encourages gratitude, which can shift your mindset from anxiety to positivity.
5. Create an Anxiety Toolkit
Sometimes, anxiety can strike unexpectedly, so it’s helpful to have a toolkit of calming strategies ready to use. Your anxiety toolkit might include items and practices that soothe you in the moment.
- Your toolkit could include:
- Essential oils like lavender for a calming scent
- A stress ball or fidget toy to release nervous energy
- A list of affirmations or positive quotes to refocus your mind
- A favourite song or playlist that lifts your mood
- A short guided meditation or breathing app on your phone
Why it works: Having a physical toolkit reminds you that you have control over your anxiety and provides immediate relief when needed.
6. Move Your Body
Exercise is a well-known anxiety reliever. When you move your body, you release endorphins, which are natural mood boosters. Even a short walk can help break the cycle of anxious thoughts.
- Try this exercise:
- Engage in 20-30 minutes of moderate activity like walking, yoga, or cycling. If you’re short on time, even 10 minutes of stretching or light movement can help.
Why it works: Exercise reduces the body’s stress hormones, like cortisol, while boosting endorphins. It also shifts your focus away from your thoughts and back to your body.
7. Consider Hypnotherapy
While these self-management techniques can be effective, sometimes deeper, unconscious patterns need to be addressed to truly resolve anxiety. Hypnotherapy is a powerful tool that allows you to access the subconscious mind and reframe thought patterns that trigger anxiety.
- How hypnotherapy can help: Hypnotherapy works by guiding you into a deeply relaxed state, where your subconscious mind is more receptive to positive suggestions. During hypnotherapy sessions, we can work on rewiring the way you respond to anxiety triggers, replacing anxious reactions with calm, confident responses.
Final Thoughts Self-managing anxiety is a daily practice, and it’s important to be patient with yourself. By incorporating these techniques into your routine, you’ll begin to notice more moments of peace and control in your life.
If you feel your anxiety is overwhelming or difficult to manage on your own, hypnotherapy may provide the deeper support you need. Feel free to reach out for a consultation—I’m here to help guide you on your journey to lasting calm. Contact Claire on 07940 034263 or email Claire@bridgetherapy.uk.