How to Overcome Anxiety

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How to Overcome Anxiety

Anxiety

According to the American Psychological Association (APA) "anxiety is an emotion characterised by feelings of tension, worried thoughts and physical changes like increased blood pressure."

Anxiety is not necessarily damaging if it stays under control. It is a human reaction to an unwanted situation. In other words, it’s the body’s automatic fight-or-flight response caused by the rush of adrenalin which is a hormone and chemical messenger in the brain. This chemical messenger gets triggered under pressure when you feel threatened, or face a challenging situation, such as an exam, money shortage or bad health of a loved one, test’s result or a job interview. Sometimes your mind races, your heart beats fast, the palms get sweaty, or you experience an increased sensitivity to surroundings.

Most often, anxiety can act like a typical alarm system for you that alerts you about an unwanted situation. If moderate, it can enable your energy to stay focused and even alert, take action and motivate you to solve your problems and get your things done rightly. However, when you are not able to keep your anxious feelings under control; it becomes problematic for you and leads to several mental health issues which require medical attention.

Why Do You Need To Get It Under Control?

As mentioned earlier, occasional anxiety is a part of our lives. However, when it stays constant or is increasingly overwhelming and when your worries and fears affect your relationships and daily life, it means you have crossed the line from experiencing normal episodes of concern towards an anxiety disorder.

People who cross this average anxiety level feel extremely nervous or worried about things, even when there is no or a very little reason to worry about them, and it starts to affect their daily lives, career and relationships.

That is why it is necessary to control anxiety otherwise it can get out of your control and will make you feel afraid for no reason even to a condition where you cannot even stay focused on your minor daily tasks.

According to a survey, around 8.2 million people in the UK are affected by some sort of anxiety disorders. Because when anxiety goes out of control it becomes a disorder and these anxiety disorders are the most common group of mental illnesses in the UK and only 25% of people who have any sort of anxiety disorder receive treatment.

Understand Your Anxiety:

It is important to know what type of anxiety you feel and how often you feel it. Both adults and children face anxiety disorders.

The APA explains a person with an anxiety disorder as "having recurring intrusive thoughts or concerns." Once the anxiety crosses the average level and reaches the stage of a disorder, it can interfere with the person’s day to day activities in case of serious anxiety issues while mild anxiety can be vague and unsettling.

According to NHS, people aged 35 to 59 experience generalised anxiety disorder more commonly than others while women are affected more than men.

There are several types of anxiety disorders below are some of the significant ones:

• Generalised anxiety disorder
• Obsessive-compulsive disorder (OCD)
• Panic disorder
• Phobias
• Post-traumatic stress disorder (PTSD)
• Social anxiety disorder

Ways To Help Anxiety

Recovery from anxiety is possible with the appropriate treatment. If you wish to know how to help someone with anxiety, there are various approaches to treat anxiety that include:

Counselling and Therapy

Psychological counselling and therapy is a standard treatment for anxiety. This approach usually includes psychotherapy involving cognitive-behavioural therapy (CBT), behavioural therapy or a combination of counselling and therapy.

Cognitive-behavioural therapy targets to recognise and change the destructive thought patterns that are capable of triggering an anxiety disorder and upsetting feelings. It aims to limit misleading thinking and alter the intensity and scale of reactions to stress-related stimuli. This helps individuals to maintain the way their mind and body react to specific triggers.

Behaviour therapy, on the other hand, does not attempt to change beliefs and attitudes like CBT even though it is a major constituent of cognitive behaviour therapy. Instead, behavioural therapy concentrates on encouraging activities that are pleasant, rewarding, and produce a sense of satisfaction. This approach works to reverse the patterns of worry and avoidance that may make anxiety worse.

Behaviour therapy for anxiety is exposure focused and involves a treatment known as 'graded exposure'. The treatment can be approached in several ways, but all of these are based on the individual specific things that make them feel anxious. So, the person learns to face and cope with such situations instead of escaping.

Psychotherapy involves communicating with a trained and certified mental health professional and may require several sessions to work on the roots of anxiety disorder, triggers of anxiety and promising coping mechanisms.

Medications

According to research, psychological therapies are the most effective form of treatment option for anxiety. However, in the case of severe symptoms, medical attention is advised. Several types of medication are available for treating an anxiety disorder, and many other options also help to control some of the physical and mental symptoms.

Here are some of the options: Anti-depressants: Anti-depressants are commonly used to manage depression. However, some types of antidepressants also help with anxiety, such as serotonin reuptake inhibitors (SSRI) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) due to their fewer side effects as compared to older anti-depressants. These are considered first-line medications for anxiety with SSRI also targeting obsessive-compulsive disorder (OCD). Other options include fluoxetine and citalopram.

According to research, when people experience an anxiety condition, it leads to the occurrence of specific changes in the brain's chemicals like serotonin, dopamine and noradrenaline. On the other hand, antidepressants are designed to set right the imbalance of chemical messages between nerve cells in the brain. Therefore, the work effectively for anxiety.

Antidepressants are generally safe. However, they must be taken according to the severity of the symptoms and how the individuals respond to them. Some may need to take these medicines for only a short period while others may require the treatment on an ongoing basis for managing their symptoms.

Tricyclics: This class of drugs has demonstrated significant effects on most anxiety disorders apart from obsessive-compulsive disorder (OCD). Commonly used examples of tricyclics are clomipramine and imipramine. However, the use of tricyclics has also demonstrated side effects like dizziness, drowsiness and weight gain in users.

Benzodiazepines: These are also known as minor tranquillisers and sleeping pills and are only available on prescription. Though they do not cause many side effects apart from drowsiness, these are usually highly addictive and therefore; would seldom be advised as a first-line medication. Valium or Diazepam are some common examples of benzodiazepine for people with anxiety. These can also cause dependency.

Some other medications for reducing anxiety include:
 buspirone
 beta-blockers
 monoamine oxidase inhibitors (MAOIs)
Remember stopping the medication, especially anti-depressants, should only be done steadily with a doctor's recommendation and under a practitioner’s supervision. It is because some drugs like anti-depressants can produce withdrawal symptoms such as brain zaps which are painful jolts in the head.

Be sure to inform a physician if any unexpected, adverse or severe effects come about after taking any prescribed medications.

* Note this is not medical advice but a description derived from https://adaa.org/finding-help/treatment

Anxiety Management Strategies

In the case, anxiety is manageable without clinical supervision and is limited to shorter and less severe episodes of anxiety; there is a range of strategies a person can try to manage his/her anxiety.

However, these self-treatments work differently for everyone and can take time to find the right set of approaches that work best.

The self-supervised strategies include:

Stress Management: You can limit possible triggers by effectively managing your routine like keeping an eye on deadlines, organising overwhelming tasks in to-do lists, and take some time off from the educational or professional duties to enjoy yourself.

Relaxation Techniques: Different measures like deep/slow breathing exercises, long baths, progressive muscles relaxations, and meditation, yoga, as well as resting in the dark can help reduce signs of anxiety.

Replacing Negative Thoughts With Positive Ones: You can make a list of things that worry you and the negative thoughts you have. On the other hand, you can make a list of things that make you happy and the positive things to replace the negative ones. It will open your mind to positive thoughts and good things in your life. You can also picture yourself successfully facing and dominating a particular conflict if your anxiety symptoms are linked to a specific stressor.

Support Network: If you store up suppressive anxious feelings, it can worsen your anxiety disorder. Having a group of supportive family members and friends or people facing similar issues will allow you to pour your feelings out. You meet the group fellows in a safe and comfortable setting to receive and give support and also learn more about anxiety and develop social networks.

Exercise:The physical signs of anxiety are directly linked to the ‘flight-or-fight’ response. These responses flood the body with chemical stressors and adrenaline. Physical exertion helps to eliminate these stress chemicals and promote relaxation and also aid in building an improved self-image.

Other anxiety management strategies include:

 Learning about anxiety is central to recovery as it promotes control over symptoms.

 Mindfulness brings attention back to the present moment and unhooks from anxiety-provoking thoughts.

 Learning to be assertive helps to communicate your needs, thoughts and feelings in a free and honest manner which is central to developing stronger self-esteem.

 Structured problem solving helps to break down a problem into its several components and then pick a course of action to manage generalised anxiety.

These self-management strategies work well, but in the case you experience your anxiety becoming difficult to manage with these, it may mean that it is progressive, and you should seek support from a professional.

Dietary Adjustments



Improper diet can also contribute to anxiety. For example, the deficiency of magnesium can contribute to anxiety, depression and even insomnia. Likewise, an imbalanced intake of calcium and vitamin B can also aggravate anxiety symptoms. Many dietary supplements available in the market can help with the issue like mineral magnesium helps to relax the muscle tissues. You must also make sure to include foods like leafy green vegetables, wholegrain cereals and low-fat dairy products into your diet.

Consumption of nicotine, caffeine, and stimulating drugs like those containing caffeine cause the adrenal glands to release adrenaline (one of the main stress chemicals). Therefore, these must be avoided, especially if you are experiencing anxiety problems. Salt and artificial additives like preservatives should also be avoided and replaced with fresh, unprocessed foods whenever possible.

Hypnotherapy



Hypnotherapy for anxiety has been used by medical practitioners for centuries as well as for other mental issues. Hypnotherapy refers to an altered state of consciousness in which a person appears to be in a trance. And according to clinicians, in the state of hypnosis, a person feels relax and holds an augmented level of concentration as well as openness to suggestions which can carry positive behavioural changes. Hypnotherapy helps to overcome fear and panic, which are the primary causes of anxiety and boost confidence by using the unconscious and subconscious mind to focus and concentrate on mental imagery and verbal repetition.

Thus, anxiety hypnotherapy works on a subconscious level by forming new perception and helping the person to change his/or behaviour based on that new perception.

What Does the Evidence Say?

A South African (2008) study found that the use of hypnosis for refining self-perception in college students effectively led to improved self-esteem. In another study, hypnotherapy was successfully able to provide relaxation for 75+ people who participated in the research out of 100 participates in the time of 12 weeks. Another interesting study found more than 20 people to get relief from anxiety with the help of self-hypnosis in the time of 1 month.

A study published in the British Medical Journal in 2001 also concluded the similar findings and mentioned that hypnotherapy created positive results for people suffering from different kinds of anxiety.

In 2016, scientists researched the minds of people who were undergoing the process of hypnosis and documented the following changes:

 Better attention with an improved level of focus
 Control on physical and emotional feelings
 Self-consciousness improvement

How Hypnotherapy Works To Help Anxiety

Anxiety is learned subconsciously. Though complex and powerful, our rational minds are not always in control and take a back seat to the subconscious, which influences many of our thoughts. For example. When you feel hot, your body reacts to a stimulus which can be the temperature in the room or another cause. However, that stimuli principally signals the brain to ask what it is feeling. In other words, people do not consciously think: “they feel warm” because the thought is actually created automatically, by the subconscious mind based on our whole life experience.

So, when anxiety takes control of our lives, it does so by following the same mechanism. We experience a stimulus, let’s say a situation of harassment and that situation activates an automatic response which is fear and panic and ultimately anxiety.

Now, hypnotherapy for anxiety uses the same principle. A certifies, qualified practitioner talks to you, get to know your personality and issues which many people feel hesitant to discuss freely. However, the hypnotist performs the procedure; you feel relaxed yet alert enough to listen to what the clinician says. The practitioner first calms you with kind words and help you achieve a state of trance where you feel light and open to both suggestibility and communicating your issues. The practitioner may talk to you about your painful experience in detail or may directly start the therapy by using mental imagery and repetitive words to condition your responses using the power of your subconscious mind.

Hypnotherapy for anxiety usually takes time and consists of multiple sessions to effectively alter the perceptions and enable the person to achieve a balanced state of mind for a balanced life.

Why Choose Kensington Coaching And Hypnotherapy?

Kensington Coaching has been transforming the lives of men and women experiencing anxiety for more than a decade and has helped hundreds of people overcome their barriers using the power of hypnotherapy.

Kensington qualified practitioners only take 1 or 2 sessions allowing the individuals to feel the difference that allow them to lead a balanced personal and financial life. Our more than satisfied customers are our most significant investment and the proof that we deliver what we promise.

So, if you are suffering from anxiety or are worried about a loved one, you can confidently contact us and receive premium care in a convenient and comfortable central London location. Your privacy and discretion is our ultimate priority. Therefore, we make sure to accommodate our clients in every possible way because we are the professionals who know how to support someone with anxiety.

So, contact Kensington Coaching and Hypnotherapy today and start living a healthy life with a healthy mind.



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Ronal Shah

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Ronal is fully dedicated to powering you forward to achieving your ambitious goals. He trained listeners at the Samaritans to help callers in desperate, often suicidal, situations to move onwards and upwards with their lives. Prior to coaching, Ronal was General Manager at a mid sized company helping his staff get over their internal barriers and get massive results. Born in London, he has lived and worked all over the world, including Japan, Netherlands and the US. He is a Master Hypnotist.

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