Ways to calm anxiety ...



Posted 07/06/21





Recent blogs have focused on techniques to reduce and cope with anxiety and this one is no different. Clients are asking for help and support to cope with everyday anxiety and this is what this blog will be focusing on.


Know that feeling of your heart beating faster in response to a stressful situation? Or perhaps, instead, your palms get sweaty when you’re confronted with an overwhelming task or event. That is anxiety — our body’s natural response to stress.


If you have not recognised your triggers yet, here are a few common: your first day at a new job, meeting your partner’s family, or even being around many people. Everyone has different triggers, and identifying them is one of the most important steps to coping and managing anxiety attacks.


Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over your everyday life.



5 ways to cope with anxiety



If your anxiety is sporadic and getting in the way of your focus or tasks, some quick natural remedies could help you take control of the situation.If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalised anxiety disorder (GAD). However, if you suspect you have GAD, quick coping methods should not be the only kind of treatment you employ. You will want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.



Question your thought pattern



Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they are true, and see where you can take back control.



Practice focused, deep breathing



Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you will slow your heart rate, which should help calm you down. Also, try the diaphragm breathing that I discussed in the last edition.



Use aromatherapy



Whether they are in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.



Go for a walk or do 15 minutes of yoga



Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.



Write down your thoughts



Writing down what is making you anxious gets it out of your head and can make it less daunting.



4 long-term strategies for coping with anxiety



If anxiety is a regular part of your life, it is important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.If you are not sure where to start, you can discuss this with your counsellor at PCS and she will point you in the right direction.



Identify and learn to manage your triggers



You can identify triggers on your own or with your counsellor at PCS. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious. Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends. When you do figure out your trigger, you should try to limit your exposure if you can. If you cannot limit it — like if it is due to a stressful work environment that you cannot currently change — using other coping techniques may help.



Adopt cognitive behavioural therapy (CBT)



CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. Your counsellor at PCS can help you develop ways to change negative thought patterns and behaviours before they spiral.



Do a daily or routine meditation



While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. This has been spoken about in previous blogs.



Keep your body and mind healthy



Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.



These are some of the more common mental and physical symptoms of anxiety:

  • feelings of danger, panic, or dread
  • nervousness or restlessness
  • rapid heart rate
  • sweating trembling or chills
  • tiredness or weakness
  • gastrointestinal problems
  • difficulty focusing
  • hyperventilation


It is also possible to experience an anxiety and panic attack simultaneously. The quick coping strategies mentioned above may also help with a panic attack.


Other mindful strategies to cope with panic attacks include focusing on an object, repeating a mantra, closing your eyes, and going to your happy place.


If you notice that quick tips have not been working, you may want to consider speaking to the counsellor at PCS. Especially if you believe, you have GAD and its interfering with routine activities and causing physical symptoms. Your counsellor is trained to help with the symptoms of anxiety.


Anxiety may always be a part of your life, but it should not overtake your day-to-day. Even the most extreme anxiety disorders can be treated so that the symptoms are not overwhelming. Once you find what treatment works best for you, life should be a lot more enjoyable and a lot less daunting.




Virtual Drop-in Clinic





If you are feeling a little down, worried about the current pandemic, or just looking to let off some steam; our counsellor is now providing virtual drop-in sessions every Tuesday.


Issues or concerns discussed with Jaime do not need to be work related; but could include home life, relationship, or health concerns.


We want you to be assured that the counsellor here at PCS is there to listen to you in a confidential, safe and secure space.


This service is completely confidential and free to all our Staff.



Your counsellor at PCS is also a qualified CBT practitioner as well as qualified ‘talking’ therapist. She will help and support you if you feel that you are suffering from something such as bipolar disorder.


Don’t suffer from any mental health issue in silence or alone, the more that we talk about it, the better you will feel.


Contact Jaime on 07399809671 or email on jaime@personal-careservices.co.uk


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