Are you struggling with anxiety or anxious feelings ?
You are not on your own, anxiety is more prevalent than you think. Next time you walk down the street take a look at the people around you according to the medical research, in 2013 there were over 8.2 million cases of anxiety in the UK alone.
Anxiety is a natural reaction when we face fear or uncertainty, it can result in the following feelings.
Physical symptoms of anxiety can include-
- Butterflies in your tummy
- Pins and needles
- A dry mouth
- Feelings of nausea
- More frequent visits to the bathroom
- Tightness of the chest
The emotional symptoms can be –
- Feeling detached
- Fear of losing control
- Feelings of dread, that something terrible is about to happen
- Being irritable or ‘short’ with colleagues and loved ones
My name is Rory Lees-Oakes, I have been counselling clients with anxiety for over a decade, if you are feeling anxious my five top tips for reducing your anxiety could help.
- Take some down time
You lead a busy life, sometimes it is helpful to make time for yourself, put other people second for a short time, as I sometimes say to my clients, “Selfish gets a bad press”.
Put aside a fixed amount of time in your week for you and the things that make you happy.
- Eat a balanced diet
Fast foods and fast lives go together right? – Sometimes the convenience of processed food helps in your busy life, however making sure you eat a balanced diet, reducing sugar and eating more fruit, fibre, fish and pulses can have a positive impact on your mood, reducing anxious feelings.
- Alcohol and caffeine, the enemies of calmness!
Sometimes relaxing after a hard day, with a well-earned glass of wine or a cold beer ,can,be relaxing and if it works for you great! But It’s worth remembering that while initially alcohol can be a relaxant, the brain process alcohol in a way that may actually disrupt sleep.
The same goes for caffeine which is a stimulant and can interrupt sleep patterns , lack of sleep will raise your feelings of anxiety, which brings us on to the importance of a good night’s sleep sometimes referred to as ………….
- Sleep hygiene
Getting in to a regular sleep pattern can help in reducing your feelings of anxiety, as sleep allows the brain to ‘reset’ and the body to rest. Using your phone, watching TV or browsing on your computer tablet before you go to sleep, may well interrupt the brains ability to settle in to a sleep rhythm.
The reason for this is that the brain detects daylight as a way of triggering ‘time to get up mode’, the back lighting on TV’s, computer tablets and mobile devices, replicates this process.
- Build exercise in to your daily routine……
The good news is that you do not have to run a marathon every day or hit the gym, to get regular exercise, walking (for those who are able to) is great way of keeping active. Some experts state that walking 10.000 steps a day not only keeps you physically fit but can have a positive effect on reducing anxiety
Need to talk ?
Sometimes therapy can help, accessing your own personal counselling may be useful to explore difficult relationships past or present which may cause anxious feelings. A therapist could help you with techniques to both reduce anxious feelings and help you develop a different view of your situation.
If you live in the Tameside area and wish to talk in confidence about how your can reduce your anxiety call 07425 163870 for a free half hour consultation.
© Rory Lees-Oakes Dip.Coun – Tameside Counselling.
T: 07425 163870