Managing Anxiety

Anxiety

“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths” (Charles Haddon Spurgeon)

Experiencing stress and anxiety is something that we all have from time to time, but it’s when feelings of anxiety stop you from doing things in your life and begin to feel overwhelming that it’s worth exploring ways of managing the feelings differently.

There are a number of physical, psychological and behavioural symptoms that people can experience when they feel anxious, and Anxiety UK details some of these:

  • Increased heart rate
  • Increased muscle tension
  • “Jelly legs”
  • Tingling in the hands and feet
  • Hyperventilation (over breathing)
  • Dizziness
  • Difficulty in breathing
  • Wanting to use the toilet more often
  • Feeling sick
  • Tight band across the chest area
  • Tension headaches
  • Hot flushes
  • Increased perspiration
  • Dry mouth
  • Shaking
  • Choking sensations
  • Palpitations

Some of the most common thoughts that people can have when they are experiencing anxiety are:

  • Thinking that you may lose control and/or go “mad”
  • Thinking that you might die
  • Thinking that you may have a heart attack/be sick/faint
  • Feeling that people are looking at you and observing your anxiety
  • Feeling as though things are speeding up/slowing down
  • Feeling detached from your environment and the people in it
  • Feeling like wanting to run away/escape from the situation
  • Feeling on edge and alert to everything around you

Sometimes it may be possible to identify a particular event or incident that has caused your anxiety, e.g. relationship problems; bereavement; job interview; moving house. Other times, it may be difficult to pinpoint exactly what may have triggered the anxious or stressful feelings. There might also be a build up over time of different stresses.

Anxiety can put us into “fight or flight” mode, with our brain thinking that it needs to protect us from a threatening situation, even though there may not  be any real current threat. This is often a result of an outdated response linked to an event or experience in the past which may still be having an impact, and getting triggered in the present. E.g. a childhood experience of feeling embarrassed or humiliated at school when speaking out in class being linked to a fear of speaking out in a team meeting at work or delivering a presentation.

Counselling and hypnotherapy can be helpful in dealing with both the underlying causes of anxiety and in developing strategies for managing situations and feelings, so that they do not begin to overwhelm you.

Here are some of my top tips for reducing anxiety at difficult times:

  1. Focus on your breathing; slowly and deeply. Breathe in for the count of 4 and out for the count of 8
  2. Distract and occupy yourself with something else, e.g. make a cup of tea; take a bath;
  3. Take some gentle exercise, e.g. walk, yoga
  4. Talk to someone
  5. Visualise a calm peaceful place, perhaps somewhere you have been or would like to go, e.g. a beach, a lake, and imagine a bridge that you can cross in your mind that takes you there
  6. Use grounding techniques to distract yourself, such as using all your senses, e.g. noticing what is around you and saying to yourself, “The walls are white; there are four grey chairs; there is a wooden bookshelf against the wall…”
  7. Describe objects, sounds, textures, colours, smells, shapes, numbers, and the temperature. This is something you can do anywhere.
  8. Dig your heels into the floor-literally “grounding” them. Notice the tension centred in your heels as you do this. Remind yourself you are connected to the ground.
  9. Remember the words to an inspiring song, quote or poem.
  10. Play a categories game with yourself, e.g. think of types of animals, names of countries that begin with the letter ‘A’ etc. This form of mental grounding can help distract you from any overwhelming feeling.

If the feelings of anxiety or stress continue, or you have been experiencing these feelings for some time and are finding it difficult to manage them, a combination of self-help using the above top tips, and seeing a professional counsellor and/or hypnotherapist can help. By having a space to talk about and explore your feelings, you will be able to gain an understanding for yourself about what the underlying causes and issues may be, and develop lasting strategies for overcoming these.

If you would like further help in resolving and managing anxiety, please contact sharonc@pacecounselling.co.uk for an initial discussion or telephone Sharon on 07936 556314

https://www.anxietyuk.org.uk/

(Anxiety Graphic by Adele Palmquist)

 

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Lifespan Integration and Trauma Recovery

LI

I am just back from some excellent training in Lifespan Integration, which is a relatively new therapeutic technique in the UK to help adults overcome the effects of early trauma and neglect. Lifespan Integration was developed in 2002 in the USA by Peggy Pace.  It utilises up to date neuroscience research of how our brain and memory are affected by trauma and attachment issues. 

It is already well known that traumatic experiences can impact children during their early development, and can have lasting effects into their adult lives, affecting how individuals view themselves and others in the world for the rest of their lives.  For example, as adults, we might find ourselves reacting very emotionally to other people or situations in a way that feels disproportionate for what is happening.  This can often be because we are being sub-consciously triggered by a past memory or feeling that has not been resolved for us.  Lifespan Integration works by helping the adult client enter into an internal dialogue with his or her ‘child state’ and using the client’s active imagination to repair early life experiences.  The client is then led through a Time Line of his or her memories which has the powerful effect of proving to his or her mind and body that life is different now and that whatever happened is well and truly in the past.  This brings about the integration of memories in a very gentle, non-traumatising way by joining up neural structures across the individual’s lifespan.  When memories are integrated in this way, we become less ‘triggered’ by past events, and it therefore becomes possible to respond to current situations and other people in more age appropriate ways.  Having participated in the technique myself during the training, both by being on the receiving end and also as a therapist, I experienced and saw that connections made were at a deep level but in a way that was non-traumatising.  Lifespan Integration is an invaluable therapeutic technique which enables us to gain a greater understanding and resolution of early memories. This in turn allows us to respond in more helpful ways to stressful situations in our current lives.

If you feel that past events in your life are continuing to affect how you view yourself and others, and you would like help to make changes, please contact Sharon Convisser at Pace Counselling & Hypnotherapy on 07936 556314 for an initial consultation. 

Useful Links:

http://lifespanintegration.com/

 

Fear of Flying

Plane

Do you have a fear of flying?  Does the thought of flying by plane cause you anxiety to a point where it puts a dark cloud over your holiday plans, affects your relationships, or inhibits your career?  The fear of flying, or aerophobia, can be successfully cured through hypnotherapy.  

When any phobia develops, it is generated by the subconscious part of our minds.  This part of our mind holds all our memories and experiences, and does not function by rational, conscious thinking….it functions on imagination.  As with other phobias, the subconscious mind has experienced an event that has conditioned it to fear.  Although you may be unable to recall any such event in your conscious mind, your subconscious remembers the experience.  Each time a similar event or experience occurs, the behaviour and response gets reinforced (e.g. through fear and anxiety) and this ends up strengthening the phobia.   This response can be changed quickly and effectively.  Through relaxation techniques and being shown how to change the direction of your thoughts, hypnotherapy can help you to achieve a state whereby you can think positively and calmly about flying. 

For those of you who just suffer from mild anxiety about flying, then the following Top Tips may help you manage your flight a little easier:

1.       Stay hydrated whilst on the plane, and stick to drinking water or juices.  Don’t use alcohol to help you cope with a flight.  It doesn’t tackle the problem and can actually intensify some anxiety symptoms.  Remember, alcohol has a different effect at altitude.

 2.        Distract yourself and don’t focus on your fears.  Watch a film, read a book, or have a conversation with someone. 

 3.       Calm your mind through breathing exercises.  Breathe in for the count of 4, hold it for the same amount of time and then breathe out slowly.  Continue to do this several times

4.       Talk to the cabin crew and let them know that you are an anxious flyer.  They are trained to support you.  Let them know how they can help you, e.g. by explaining unfamiliar noises in the plane.

5.       Visualise a positive flight and the positive reasons for taking your flight.  Challenge any negative thoughts e.g. turbulence is nothing to be alarmed about, it happens because of air currents and the plane’s structure is built to deal with this.  It isn’t going to fall apart.

Whilst the above tips may help you if you suffer from mild anxiety about flying, overcoming an actual phobia of flying is likely to need a different approach.  If the anxiety and fear you experience about flying is overwhelming and persistent, and your fear is extreme and irrational, it is likely that you are suffering from a phobia.    This is where hypnotherapy techniques can be helpful. 

If you would like help to overcome any phobia, please contact Sharon Convisser at Pace Counselling & Hypnotherapy on 07936 556314 or e-mail me at sharonc@pacecounselling.co.uk