The number of people suffering from anxiety and depression has unfortunately sky-rocketed even in just the last ten years. They may lack anxiety coping skills. (tips for dealing with anxiety)
World events, ever-increasing demands to live fast-paced, non-stop lives. Social media tends to make people compare their lives to others, times of recession. All of these and more are likely culprits for why so many individuals now find themselves wrestling with the beast of anxiety. So, how to deal with anxiety and stress?
But there is hope. There are methods you can begin right now to help you cope with anxiety when it comes. If you want to know how to control anxiety attacks and how to get rid of anxiety naturally, keep reading as we review simple tips you can do at home.
Then whether you want to find success and not using the anxiety self-help tips for dealing with anxiety without medication. You should still consider talking with a therapist to help ensure a proper foundation for staying mentally healthy and strong.
As a qualified clinical hypnotherapist & cognitive behaviour therapist, I have helped many people learn how to deal with anxiety attacks without the use of medication. You can schedule your free 30-minute session with me. Discover how hypnotherapy could help you learn how to overcome anxiety and depression.
For those who wish to avoid the often potentially harmful depression and anxiety medications, there are options. Many have found themselves capable of dealing with anxiety without medication. When they practice some of these mental exercises and habits (anxiety coping skills list).
Try one or all to see which ones help you overcome your anxiety:
Read more about the other services I provide: https://hypnotherapyinsurrey.com/2017/03/27/5-things-can-boost-self-confidence/
While there are many methods for controlling your anxiety at home. But if you are struggling to figure out how to deal with anxiety attacks and fear in your life, there is no shame in seeking professional help.
If you feel like you need a boost in your journey to overcoming anxiety, contact me to arrange your free 30-minute consultation today.
We all suffer from sleep deprivation at some time or the other. This can be due to air travel, anxiety, stress, medical issues or other interruptions in your sleep routine. Sleep problems can cause tiredness in your daily routine; and if it’s a regular occurrence and can lead to physical and mental issues.
This can manifest itself as weight gain, stress, memory problems, low mood, irregular blood pressure, loss of energy and a compromised immune system.
How do you know whether your insomnia is big problem, an annoying issue or medical problem? Read through the following list and see whether or not you do these things:
If any of the above answers are yes then you do suffer from a sleep disorder. We all have an internal clock that regulates our sleep patterns know as circadian rhythms. When it becomes dark our brain releases a hormone called melatonin that makes us feel sleepy and we go to sleep. But when it is light (a cue) in the daytime sends a message to our brain that its time to wake up influencing your circadian rhythms. These rhythms are linked to the sleeping problems, which when not in sync, can lead to anxiety, depression and winter blues or seasonal affective disorder.
What are the things you can do to get a good nights sleep, overcome sleep issues and learn to deal with them effectively:
By identifying the factors that could be affecting your sleep you can take steps to avoid them, or work on these issues. For example if you are feeling stressed you can try relaxation techniques, or you may want to get professional help such as clinical hypnosis with cognitive behaviour therapy to address the underlying issues that are causing your stressed state.
Things you can do for yourself to improve your sleep patterns:
If stress from work, family, relationships or your career or school is causing you sleepless nights, learning to cope with your stress, anxiety and maintain a calm, relaxed outlook that can help you get a good nights sleep is important.
If you think you could benefit from some professional help, take advantage of my free 30 minute consultation to discuss your options and get advice and strategies to sleep better at night.[bookly-form]
The difference between getting stressed and staying cool, calm and collected during the holidays is self-caring. With the Christmas upon us, presents to buy and wrap, dinners to cook, families to entertain, and the cold and flu season too, many of us feel so tired that we cannot enjoy the Christmas season like we should.
You feel tired from all the racing around, stressed with the endless ‘to do’ list and are exhausted mentally and physically. During this time stress-related visits to the GP’s increases, and by January you are ready to collapse in a heap and need another break from it all – but have to go back to work.
Instead of resigning yourself to feeling stressed at this time of year, how about practicing self-care and still get through your ‘to do’ list?
By looking after your wellbeing you will increase your energy levels, find it much easier to deal with all the stress that Christmas inadvertently throws at us, and also have time to look after others.
Here are some self-care tips to help you:
If you still feel like you need to do everything or there’s no time to fit it all in, think about how your stress levels will affect other people. Do your friends really want to spend time with someone who someone who is frazzled and can’t relax? Is it really that important to make your own mince pies if it means you stay up half the night and can’t keep your eyes open the following day?
By practicing self-care you will also ensure that everyone around you gets the benefit of the cool, calm and collected you! I’m sure they will all enjoy this version much more than the stressed one.
If you are struggling with stress, anxiety or overwhelm, hypnotherapy can help. Contact me for a free 30-minute consultation to explore more.
Christmas can be a stressful time of year for many people. It can put a strain on relationships, bring old grudges and problems to the fore, and also be a very sad and lonely time for some people.
With the expectation that you should be enjoying yourself with friends and family, the expense of gifts and nights out, and the huge amount of work it takes to create a wonderful Christmas for your nearest and dearest, it’s no wonder that many people feel overwhelmed.
For those people who are far from home, lost a loved one, or perhaps have separated in the past year, Christmas can trigger anxiety, stress and feelings of loneliness.
This is perfectly normal and understandable. If Christmas is making you feel depressed or stressed, this is not because you are a modern day Scrooge.
Due to the commercialism of Christmas, we’re all under a huge amount of pressure to make everything perfect. The Christmas card perfect family, a stack of presents under the tree, your home looking like a cover shoot for an interiors magazine, a table laden with home cooked Christmas food.
If we can’t meet these expectations it’s no wonder that many people feel depressed and stressed. And some people go into the process of self-reflection and thought about the shortages in life and compare themselves to other people. This brings added pressure and they spend a lot more than they should on presents etc. that they don’t have. This can spiral out of control and get them into debt.
Some people deal with loneliness at Christmas due to loss of a loved one, while some deal with family conflicts, as it is the one time that everyone gets together. It may also be your ‘first’ Christmas after a life-changing event – for example, divorce, the loss of a job, or illness.
These factors can all come to a head over the Christmas period. Below are some of the steps that you can take to manage your stress and your finances:
Some families struggle with getting on with one another and there is a lot of power play in the mix. Also, divorce among some of the family members means that unresolved conflicts can trigger stress and anxiety.
If you feel isolated if you have been recently divorced or a recent break-up, or have lost a loved one it can be really tough when everyone else appears to be having a good time. Here are some tips to cope:
Cognitive behaviour therapy helps to recognise behaviours that will contribute to anxiety and stress during the Xmas period. If you are already feeling panicky about Christmas and think that it’s going to be hard, you could get help now.
CBT can help you to think positively, recognise the triggers that can lead to stress and feelings of depression, and act before they overwhelm you.
If you are worried about how you will cope emotionally over Christmas, please do get in touch to explore whether CBT and hypnotherapy can help. Call 0796 715 1790 or email [email protected]
In this study, I share how hypnosis and cognitive behaviour therapy can be used effectively to treat anxiety and stress. Names have been changed but this is a real case study with one of my clients.
Tom is a good looking young man in his early 30’s. He was brought up by an overprotective mother and was told that he had to be careful from a very young age. He was anxious about most things and found social situations difficult. He was shy at secondary school and struggled with making and keeping friends. He later married Maria who he met at university, but she was the only girl he dated. He has two daughters ages 6 and 9 and they go to their local village school.
When Tom first came to see me he was nervous, did not give me eye contact and shyly smiled a hello. As we chatted Tom relaxed noticeably and said, “I have been anxious and nervous all my life, even in junior school and secondary school. I struggled with knowing what to say then and now my wife takes all the responsibility at home and I let her so I don’t have to.”
He then admitted that his wife made the appointment to see me; she made all the appointments – to see the dentist, doctor etc. If the children had parent-teacher meetings at school, his wife Maria went. She made all the social engagements and at parties, she was the one that socialised, while he was quiet and talked only when he was asked a question. Even when they had takeaway meals, Maria made the call, as he was too shy and nervous.
Because of Maria, Tom was able to avoid social situations that made him uncomfortable and awkward. However, this problem was starting to affect his work as he had taken on a bigger role in his job, needed to do presentations, go to conferences, and talk to business colleagues socially. When Tom was younger he worked at a small local family company owned by someone in the village, and he never had to put himself in front of other people. However, when the owner sold the company Tom had to move jobs to a bigger company. Initially, he was still able to hide himself away, but he soon got recognised his talent and expertise and was forced to take a bigger role.
At the last business event, he was very nervous, spent a lot of time before the event in the toilet and when he finally spoke to the other people he was panicky and his voice was shaky. He said, “I was able to talk quickly and not give myself away. When I was asked a question, I struggled to get my words out due to my nervousness, when eventually I got my words out it was so very embarrassing as I stuttered”.
After that embarrassing situation and feeling humiliated, he started to panic, even more, could not even pick up the telephone without feeling panicky and he started to worry more. He asked himself – Why was he like this? – shy, timid and fearful of everything. He must be the only one in the world to feel like this; he just cannot seem to shake this off. After he spent his day at work feeling pressurised and anxious, he would get tired, fatigued and disheartened combined with negative thoughts, he wanted to give up work but could not as he was the main income earner at home.
As his wife was sociable and had a lot of friends, she took a lot of the responsibilities on her shoulders. The more she did, the more he would withdraw and let her take charge. He had no real close friends to speak of and their social life consisted of friends of his wife. Even when they were out with friends or had a party at home he never knew what to say and felt uneasy.
His anxiety took over when he was the centre of attention and this became very difficult due to expectations at work. When he knew he had to make important phone calls or do a public presentation his anxiety would overwhelm him and would find an excuse to pass this job to his colleague at work. But he knew that this could not continue, the negative cycle that he was stuck in had to change. It was affecting him both at home and at work, and putting him under a lot of pressure.
Tom started cognitive behaviour therapy with me and used the cognitive strategy sessions to relearn the way he thought and felt about himself. He was ready and willing during therapy and progressed well, did all the homework and practice he was set. He did a number of practical presentations with me and then also went home and practiced with his family.
His family was enthusiastic and supportive because he was talking more, felt happier, and addressed his anxiety during these social and speaking occasions. When he made a mistake or the anxiety took over he was able to inject some humour in the sessions we had together. When he was anxious about his social skills or presentation he saw it for what it was, a chance to try and tell people about the subject he was passionate about.
As he found humour and de-stressed during the situation, he saw his anxiety for what it was, which was not as scary as he thought. He was able to put his fear and anxiety into perspective with my help and developed the chance to build his self-esteem. ‘Everyone makes mistakes so what?’ became his motto.
He started to slowly communicate socially more, taking charge such as speaking on the phone or ordering the family’s takeaway. He realised that in public he was not a centre of attention and he could make mistakes and it was okay. With cognitive behavioural therapy, he felt comfortable speaking at meetings and also started to do be more relaxed at public speaking events. He also took more and more of his own responsibilities at work where before he would shrink away or defer to others, and also at home. His wife Maria is happy and pleased with his metamorphosis, and his marriage is flourishing.
“I am happier and feel confident in myself now”, Tom said. “Whereas in the past I let the anxiety take over and I felt frustrated and angry at myself, I am now enjoying my new found freedom from the stress and negativity. I am giving speeches now and do make mistakes, but laugh at them. I am in control of my life and feel confident in my ability in dealing with any issue as it arises.”
Many people adopt behaviours that help them avoid stressful situations like Tom did by allowing his wife to run the social aspects of their lives. However, you could be missing out on opportunities to enjoy an exciting social life or a rewarding career by letting your anxiety dictate how you live.
Take the first step to getting some support so that you can control your anxiety, nervousness or negative thoughts, and gain confidence in being you. If you would like to speak to me about how cognitive behaviour therapy with hypnosis could help you, please contact me by calling 0796 715 1790 or emailing [email protected]
We all suffer from anxiety attacks from time to time, it’s perfectly normal. But when those feelings of panic and anxiety are a regular occurrence and threaten to overwhelm you, it’s time to get help.
Unfortunately, often the things that might trigger an anxiety attack are unavoidable. For example, a deadline at work, a significant upheaval in your personal or work life, or anxiety about a forthcoming event such as moving home, a wedding, holiday or Christmas. Fortunately, there are ways to manage these panicky feelings before they escalate into a full blown anxiety attack, and self-hypnosis is an effective way to do this.
Self-hypnosis works on your subconscious mind and helps you to control the triggers that start a panic attack. The aim of self-hypnosis is to allow your mind to go into a trance-like state, which in turn allows you to be calm and relaxed and be in control of your anxiety.
You can teach yourself self-hypnosis, but most people find it quicker and easier to be taught by a trained clinical hypnotherapist who can guide you through the technique and find the most effective method for you.
Below is a simple effective technique called eye-fixation method used in self-hypnosis. This will be more effective in a quiet room and all the distractions should be put away like the phone, Facebook, computer, Snapchat etc. Before starting you should make a list of positive statements designed to elevate your anxiety. This is something you can do with your therapist, choosing the most appropriate statements to use, that resonate with you fully.
Hypnotherapy and Cognitive behaviour therapy can teach you these techniques properly so they become second nature when you do suffer from a panic attack.
Self-hypnosis can be used by most people when you want to be relaxed in order to deal with issues of daily living. It can help to change your thoughts, behaviours, improve your self-esteem and help you make positive steps toward your goals. It can be a stress reliever, can reduce your anxiety and you can be in control of your emotions and symptoms.
Imagine yourself that you have some helium balloons tied to a string and a basket. Put all anxieties and worries in this basket which is weighed down by a rock. You are then placing all the fears and issues attached to the anxiety in the basket. When you have released the balloons by taking away the rock the basket will lift up in the air and start to rise. This will then start to make you feel lighter and lighter and your fear is lifted and the weight is also lifted from your shoulders. Feel the sense of relief and relaxing feeling and say to yourself ‘ I feel relaxed and calm and have let go of my anxieties and stress’
It is good to know and understand your panic attacks and anxious thoughts that you suffer from. This can be related to the acute fear and rapid discomfort you feel at the moment. This manifests itself very quickly and within minutes you will start to have increased breathing, sweating and shaking and panic with the fear that is going through you.
To find out more about clinical hypnotherapy and to get support with anxiety and panic attacks, click on this link or contact me directly – +44 (0)796 715 1790
Stress caused by issues at work, worries about money, concerns about family members or health problems, can have a big impact on relationships. It can create a disconnection between a couple leading to communication issues; all at a time when a partner needs more support, not less, from their other half.
All of this can be prevented if you are aware of the subtle changes when your partner is stressed. Being vigilant about each other’s mental health as well as physical health is important, but often it can be difficult to address because symptoms of stress are misdiagnosed, or hidden by the person suffering.
Being proactive about supporting your partner when they get stressed can bring you closer to each other and develop a new level of intimacy.
What help can you provide to support your partner if they are suffering from stress?
If you’re in a heterosexual relationship it is important to understand that your partner’s response to stress will be different to yours. Women and men have distinct reactions when they are stressed.
When a person is stressed the body releases hormones such as adrenaline and cortisol, which bind together. This causes raised blood pressure and higher levels of blood sugar. Then there is a release of oxytocin from the brain opposing the release of adrenalin and cortisol by relaxing the persons’ body.
When men get stressed less oxytocin is released than in women and therefore they react to adrenaline and cortisol more strongly. This results in a ‘flight or fight response’ that may cause them to be angry, or to repress their feelings and become withdrawn. Typically men care more about competing and their performance in the tasks they are involved in. They like being appreciated, are open to new ideas, like to push themselves to the limit and will accept assistance if they need to.
Women on the other hand, because of higher oxytocin levels, handle stress by nurturing their loved ones; this creates a desire to protect their family, particularly young children. Women’s feelings of competency in relationships are closely linked to their self-esteem and individuality. They like to feel wanted, cared for and like their partner to appreciate them and voice these expressions openly so that they feel good.
So how do you deal with stress that your partner is experiencing?
Every day as a part of daily life we deal with stress. When you are in a relationship, even if both you and your partner are connecting effectively, there will be some situations when one or the other is continuing to work but has no energy left. The love and support are all you both need to keep going. Keep your positive frame of mind even if you find it difficult and produce resources mentally and emotionally to assist your partner.
This will generate a healthy foundation and solid base for your relationship and build on the good feeling and connection between both of you. Create stress reducing habits and set up a system that both of you have to check in if there is anything you need support with. Do an activity together like a new gym class or Pilates to renew your relationship.
As the person closest to them, you’re also the person who might suggest that they need help from an outside source. This could be something you do together, such as taking a course in meditation and deep breathing, or you might want your partner to see a therapist to get one-on-one support.
It can be difficult to broach the subject of ‘needing help’, but it’s a conversation that you must have if you feel your partner is not able to manage their stress. Research suitable options that your partner is most likely to be receptive to, like cognitive behaviour therapy, and explain why you think they should seek help. Remember to be supportive, loving and share your concerns for their health. Sometimes a ‘do it for me’ approach will allow those people who are trying to hide stress or keep a stiff upper lip, open up and accept help.
Finally, remember to get support for yourself too. It can be very hard living with someone who is suffering from stress or depression, especially when you need to be the ‘strong one’. It may help to talk to trusted friends or just to get some time to yourself by going to the gym or other activities. It may also help to talk to a therapist who can help you look after your mental health, and support your partner at the same time.
If you would like to discuss any of the above with me please get in touch. Contact me on +44 (0)796 715 1790 or email [email protected]
Most people ask what is hypnosis and how does it work? Hypnosis can be described as a natural state of mind (at an unconscious level) that alternates between the person’s alertness and wakefulness. Everything that has occurred in a person’s life is present in the unconscious mind, whether it is real or imagined. You can be in an everyday trance state or hypnotic state when you are driving a car on your familiar route to work or when you relaxing listening to a lovely piece of music or just before you drift off to sleep.
To answer the question what hypnotherapy involves, it uses different techniques for therapeutic reasons and works at the unconscious level of a person’s mind where the individual’s desires, decisions and long-term habits are located. Trusting and being present with the person who is your therapist giving you hypnotherapy is one of the factors required for the therapeutic session to be successful. The hypnosis state is a deep state of mental relaxation, similar to being in a meditative state, in which the client becomes aware of their own inner world more than in their normal conscious or waking state.
People fear the unknown and for this reason, some people worry that during hypnotherapy the therapist will control their mind, and perhaps make them do things they don’t want to. This is a myth that comes from watching hypnotherapists on TV or entertaining an audience at an event, it’s not the same thing but I can understand why you may be worried about it. Instead with Cognitive Behaviour Hypnotherapy, there is a collaboration between the therapist and the client, this brings a level of trust and enhances the therapy session. It is this deep state of relaxation where you are most responsive to suggestions and hence you can make changes to your habits and behaviours that may be causing your problems.
I have people ask me regularly whether I am going to make them ‘cluck like a chicken’ or ‘dance around the room’. Stage hypnotists like Darren Brown do get receptive people do ridiculous things but the people that step on the stage are willing to partake in these activities. All hypnosis is ‘self”- hypnosis and the hypnotherapist is a guide to your inner mind and the rest of the responsibility is on the client who wishes to be hypnotised as it is a collaborative process. Clinical hypnotherapy will not make you do what you don’t want to do and you are in total control of yourself during the sessions.
Does the idea that all your secrets will come out during these sessions fill you with fear? You are in control of your mind during the sessions and if you are asked a question that you wish not to answer just “say no”.
If you do feel as if you have fallen asleep during the therapy session, don’t worry your subconscious mind is still hearing my suggestions and you are able to make the changes in your habits and behaviours. Each and every person has the insight and knowledge within themselves to recognise their issues and with the therapist support they go deeper within and find the root causes of these issues/problems. You will discover techniques and develop skills to access your subconscious mind and change habits and behaviours that cause the problem. Together with positive suggestions and strategies to stay in control you can change how you perceive the problems and let go of the hold the cause of this issue has over you.
Hypnosis requires the cooperation and motivation on the part of the client, and this cooperation enhances the client’s experience in their unconscious mind level. Hence Hypnosis/hypnotherapy has been effective in the treatment of anxiety. The following techniques for coping with anxiety can be greatly enhanced when a client has undergone hypnosis sessions:
Hypnosis can help you change your response to situations that cause you anxiety so that you cope with them better and they affect you less. Understandably you may be concerned about using this type of therapy to treat your anxiety, but because it addresses the way you respond to stressful situations rather than only the symptoms of your anxiety, it can be a very powerful tool.
If you like to talk to me in confidence about your anxiety, how hypnosis may be able to help and to get an idea of whether you feel that we can build a trusting client/therapist relationship, please get in touch. +44 (0)796 715 1790 or [email protected]
Anxiety symptoms are the body’s fight or flight response kicking into action as a reaction to stress. It’s how our instinctive survival system copes with real, imagined or believed danger.
So, if you’ve noticed a difference in a loved one’s behaviour – perhaps they seem edgy, nervous, extremely alert, agitated or overly worried – it may be because they’re under pressure and stressed.
If you know your friend or partner is under pressure, for example, if they’re going through a difficult time at work or in their private life, it’s a good idea to watch out for the following anxiety symptoms. This way you can help monitor how well they’re doing and offer support when needed. However, if you’ve noticed some changes in a loved one and don’t know the reasons why see if any of the following sound familiar:
Most of us feel some anxiety during out everyday lives, it helps us focus and be alert on what we are doing and the jobs we have to do. However, excess anxiety and constant stress damage our lives and everyday connections with people.
Providing your friend or family member with your support, helping them in recognising their symptoms, and pointing them in the direction of professional services are all steps you can take to help them manage their stress. Here are 7 ways you can help:
The following are coping strategies that will help your partner/ friend deal with the physical symptoms of anxiety:
Listening to and supporting your partner or friend as much as possible is a positive step towards them managing their anxiety and coping with stress. However, if you think that your partner or friend could do with some additional support there are therapies available that can help them change their response to stress and their long-term mental and physical health.
Cognitive behaviour hypnotherapy can help them understand the triggers that cause anxiety and change their unhealthy thoughts, feelings and behaviour. If anxiety attacks are damaging their relationships, work or enjoyment of life, cognitive behaviour hypnotherapy can be a very positive step to take control of their thoughts and behaviours and learn to deal with stress and anxiety in a healthy way.
If you are worried about someone close to you and would like to discuss what treatments are available, please get in touch in confidence – 0796 715 1790 or [email protected]
Many of us suffer from stress at certain times in our lives. Often it will be a response to a tangible trigger such as being overworked or worrying about a family member or friend. Generally when the cause of your stress is removed, i.e. work returns to more acceptable levels, or that friend or relative’s issues are resolved, your stress also dissipates.
However, many of us are under pressure constantly, living our lives in an almost permanent state of stress, and this is not good for our long-term physical or mental health. It also may mean that events that should be pleasurable can add to your stress levels, for example,
Christmas, a wedding or a pregnancy, making you feel that you can’t cope and enjoy the moment.
Our mind and body are constantly sending subtle signals to each other that we’re under pressure and feeling stressed, but often we don’t recognise them, perhaps blaming other factors such as a late night or eating something that disagreed with us. However, these are the signs we should all be aware of so we can take action before they escalate.
Just as you listen to your body when you’re hungry or thirsty, listen to your body and mind when it says you’re stressed. Here are some of the physical and emotional symptoms you may experience:
If you recognise these symptoms, or perhaps you think a family member or friend could be suffering from stress, it’s time to take action.
Do you take care of yourself or regularly ignore signs of your stress? How do you identify your triggers that you are stressed? What causes you to get stressed and how do you deal with it? Sometimes when you feel stressed you may manage it with over the counter medication or perhaps alcohol; many people find a glass of wine at the end of a stressful day at work or looking after young children at home a welcome respite. These may work in the short-term, but they don’t address the underlying causes of stress or help you find ways to manage it long-term.
Of course removing the source of stress is one solution but not always feasible. You can’t necessarily quit your job or abandon your family! While avoiding situations that trigger severe stress attacks can buy you some time to get stronger, it may not be a tactic that’s sustainable. For example, if you avoid confrontation in a relationship because you find it stressful it won’t be helping the relationship overall, as problems do need to be aired and resolved openly. Similarly, if you avoid stressful elements of your job, you could be creating problems for your employer or colleagues and not fulfilling your contractual responsibilities.
So if you know that you need help managing your stress, or perhaps a family member or friend could do with some support, here are a few techniques that you can introduce into your daily routine.
CBT with hypnosis looks at ways of improving your physical and mental well-being by changing the way you respond to specific triggers, breaking the cycle of negative thoughts or feelings of being overwhelmed, and providing you with the strength to address stress before it escalates.
You may also like to read How To De-Stress At Work