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5 Ways To Manage Anxiety

Written by: Rachael Davies, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

 
Rachael Davies sharing her advice on ways to manage anxiety

Unlock the secrets to mastering your anxiety with these 5 powerful techniques! Dive into the world of mindfulness, hypnotherapy, CBT, and more to transform your mental well-being and take back control of your life. Continue reading for 5 ways to manage anxiety.

woman breathing calming down trying to relieve stress

Anxiety is a normal human emotion, but when it spirals out of control, it can disrupt your daily life and affect your mental well-being. In today's fast-paced world, managing anxiety is becoming increasingly important.


This article explores 5 ways to manage anxiety


1. Mindfulness: Live In The Present Moment


Mindfulness is the practice of intentionally focusing your attention on the present moment while acknowledging and accepting your thoughts, feelings, and bodily sensations. By cultivating mindfulness, you can develop a non-judgmental awareness of your anxious thoughts and learn to observe them without being carried away by them.


To practice mindfulness, start with simple exercises, such as mindful breathing. You can also incorporate mindfulness into daily activities like eating or walking. The goal is to be fully present in the moment. Regular mindfulness practice has been shown to reduce anxiety, increase self-awareness, and improve emotional regulation. Consistency is key – just a few minutes a day can make a significant difference in your mental well-being.


You can read more about the benefits of mindfulness here.


2. Hypnotherapy: Tap Into Your Unconscious Mind


Hypnotherapy is a therapeutic technique that uses hypnosis to access the unconscious mind, where deeply ingrained thoughts and behaviours reside. During a hypnotherapy session, a trained therapist guides you into a relaxed, focused state, making it easier to explore and reframe the thoughts and beliefs that contribute to your anxiety.


Hypnotherapy can be used to address the root causes of your anxiety, such as unresolved trauma, negative thought patterns, or low self-esteem. By reprogramming your unconscious mind, you can change your emotional responses and reduce anxiety. It is essential to work with a certified and experienced hypnotherapist to ensure the best results.

3. Cognitive-Behavioural Therapy (CBT): Identify And Challenge Negative Thoughts


CBT is a widely-used, evidence-based therapeutic approach that helps you identify and challenge irrational thoughts and beliefs that contribute to anxiety. By recognizing and changing these thought patterns, you can reduce your anxiety symptoms and develop healthier coping strategies. CBT typically involves working with a therapist to identify negative thoughts and beliefs, examining their validity, and learning to replace them with more balanced and rational alternatives.

CBT has been shown to be highly effective in treating anxiety disorders, including generalized anxiety disorder, phobias, and social anxiety disorder. You can read more about CBT on the NHS website.


4. Physical Exercise: Release Stress And Boost Your Mood


Physical activity is a natural and powerful way to combat anxiety. Exercise releases endorphins, which are natural mood-enhancing chemicals in the brain, helping to alleviate anxiety and improve overall mental well-being. Exercise can also act as a healthy coping mechanism by providing a distraction from anxious thoughts and allowing you to channel your energy into something productive. To reap the benefits of exercise, aim for at least 30 minutes of moderate-intensity activity, like brisk walking, swimming, or cycling, most days of the week. Incorporate a mix of aerobic exercises and strength training for the best results.


This article discusses how exercise benefits your mental health.


5. Cultivate Healthy Habits: Nourish Your Body And Mind


Developing and maintaining healthy habits can contribute significantly to managing anxiety. By taking care of your body and mind, you provide yourself with a strong foundation to cope with stress and anxiety more effectively. Here are some healthy habits to consider:

  • Sleep: Prioritise getting 7-9 hours of quality sleep each night, as lack of sleep can exacerbate anxiety. Establish a regular sleep schedule, create a comfortable sleep environment, and develop a relaxing bedtime routine to improve your sleep quality.

  • Nutrition: Eat a balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, as they can contribute to anxiety symptoms. Staying well-hydrated is also essential for optimal mental functioning.

  • Social Support: Connect with friends and family, and share your feelings with someone you trust. Having a strong support network can help you feel more secure and reduce anxiety.

  • Relaxation Techniques: Incorporate relaxation techniques into your daily routine. Deep breathing exercises, progressive muscle relaxation, or meditation are practices which will help manage your anxiety.

Conclusion


Anxiety can be a challenging emotion to manage, but with the right techniques and consistent practice, you can learn to keep it in check. By using some of the techniques discussed here, you can build a robust toolkit for combating anxiety and improving your mental well-being. Remember, it's essential to be patient with yourself and seek professional help if your anxiety becomes overwhelming or unmanageable.

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Profil picture with title and name on contributor Rachael Davies
 

Rachael Davies, Executive Contributor Brainz Magazine

Rachael Davies, is the owner of InsideOut Wellness, the leading natural wellbeing clinic in North Wales and InsideOut Wellness Academy, a home for personal and professional development. As an NLP Master Coach, Clinical Hypnotherapist & Energy Healer Rachael has created a unique method to supporting clients to mental, emotional and spiritual wellness.

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