Anxiety. It’s a word thrown around so casually these days, but for those who experience it chronically, it’s anything but casual. It’s a constant hum in the background, a knot that tightens in your chest, a voice whispering worst-case scenarios. But before we delve into how to solve anxiety, let’s break down what it actually is. If you suffer from anxiety, consider hypnotherapy. For details of my hypnotherapy for anxiety sessions in London and online, click here.
How to Solve Anxiety – Understanding the ‘Fight or Flight’ response
Anxiety, at its core, is a natural human response to perceived threats. It’s our primal fight-or-flight mechanism kicking in, preparing us to face danger. This is a heightened state of alertness. This can be helpful in situations where there’s genuine danger, like swerving out of the way of a car. However, in today’s world, we often face non-physical threats. These could be deadlines, social interactions or financial worries. These can trigger the same response. The problem is, our bodies can’t differentiate between a looming deadline and a hungry lion. Knowing about these responses is the first step to how to solve anxiety.
This state of heightened alertness can manifest in a multitude of ways:
- Physical Symptoms: Racing heart, shortness of breath, sweating, dizziness, muscle tension, headaches, stomach-aches.
- Emotional Symptoms: Fear, worry, nervousness, irritability, restlessness, feeling overwhelmed.
- Behavioural Symptoms: Avoiding situations that trigger anxiety, difficulty concentrating, problems sleeping.
How to solve anxiety: The Different Flavours of Anxiety
The different types of anxiety are also known as anxiety disorders. That may sound scary, but is really a way to categories person’s experience so that help can be more targeted. These anxiety disorders are characterised by excessive and persistent fear or worry that significantly impacts daily life. Knowing about these can be great to how to solve anxiety long-term. Here’s a breakdown of some common types:
Generalized Anxiety Disorder (GAD)
Imagine a constant undercurrent of worry flowing through your life. That’s GAD in a nutshell. People with GAD experience excessive worry and anxiety about a multitude of things – finances, health, relationships, work, you name it. This worry is often accompanied by physical symptoms like fatigue, muscle tension, headaches, and difficulty sleeping. Unlike phobias where the fear is triggered by a specific object or situation, GAD is a free-floating anxiety that can latch onto anything.
Social Anxiety Disorder (Social Phobia)
This is the fear of social situations, scrutiny, and being judged by others. People with social anxiety dread things like public speaking, meeting new people, or even eating in front of others. The fear is often so intense that it can lead to panic attacks, blushing, sweating, and stammering. Social anxiety can significantly limit a person’s ability to work, study, and socialize.
Panic Disorder: Panic attacks
Those sudden surges of intense fear or discomfort accompanied by physical symptoms like heart palpitations, shortness of breath, and chest tightness – are the hallmark of panic disorder. These attacks can be terrifying and come seemingly out of the blue, or they might be triggered by certain situations. The fear of having another panic attack (anticipatory anxiety) can then lead to avoidance behaviours, further restricting a person’s life.
Phobias
Phobias are intense and irrational fears of specific objects or situations. Common phobias include spiders, heights, enclosed spaces (claustrophobia), flying (aerophobia), and public speaking (glossophobia). People with phobias will go to great lengths to avoid their phobic triggers, which can significantly impact their daily routines and travel plans.
It’s important to note that these are just a few examples, and there are many other types of anxiety disorders. Some phobias are quite specific, for example a fear of clowns (coulrophobia) or buttons (atympophobia), while others are broader, like a fear of blood (hemophobia) or vomiting (emetophobia). As mentioned I use hypnotherapy to help people reduce anxiety. I also help with phobias and you can find out more information about my hypnotherapy for phobias sessions here.
So, as you can see, anxiety disorders come in all shapes and sizes. If you suspect you or someone you know might have an anxiety disorder, it’s important to seek professional help. A therapist can diagnose the specific type of anxiety and develop a treatment plan that can significantly improve your quality of life. You may wish to visit your doctor if you consider medication a suitable option. As a London hypnotherapist I see people every week with high anxiety and hypnotherapy might help you also.
How to Solve Anxiety: Five Powerful Tips
- Challenge Your Thinking: Anxiety thrives on negative thought patterns. When you find yourself catastrophizing or dwelling on worst-case scenarios, challenge those thoughts. Ask yourself, “What’s the evidence for this thought?” “Is this the most likely outcome?” Replace negativity with more realistic and empowering thoughts. Often CBT (cognitive behavioural therapy) is a go to treatment and utilises this approach. I also use this approach with clients.
- Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation can all help calm your body and mind in the moment. Deep breathing exercises, for example, can slow your heart rate and activate your body’s relaxation response. Mindfulness meditation helps you focus on the present moment and detach from anxious thoughts. There are many apps and online resources available to guide you through these techniques. Hypnotherapy can provide deep relaxation tools.
- Face Your Fears (Gradually): Avoidance might seem like a safe strategy in the short term, but it actually strengthens anxiety in the long run. Consider exposure therapy, a technique where you gradually confront your fears in a safe and controlled environment. This can help you learn to manage your anxiety and build confidence in your ability to cope.
- Live a Healthy Lifestyle: What you put into your body directly impacts your mental well-being. Make sure you’re getting enough sleep, eating a balanced diet, and exercising regularly. Exercise is a natural mood booster and can help manage stress hormones.
- Seek Professional Help: If your anxiety is severe or interfering with your daily life, don’t hesitate to seek professional help. A therapist can provide guidance on managing your anxiety, teach you coping mechanisms, and even recommend medication if needed. There’s no shame in seeking help. It’s actually a sign of strength and a commitment to your well-being. Consider hypnotherapy, It can really help.
Remember, Reducing Anxiety is a Journey, Not a Destination
Managing anxiety is a journey, not a destination. There will be good days and bad days. But by equipping yourself with the right tools and knowledge, you can take back control and live a life that’s not dictated by anxiety. If you’re looking for additional resources and help, I offer hypnotherapy for anxiety and also phobias in London and online. Get in touch today to find out more.
