Top Ten tips for dealing with anxiety.

1. Recognise that anxiety is normal and try not to suppress, ignore or battle against it. instead try to listen to your body and recognise the early signs and the possible triggers that have lead to the anxiety. 

2. Diaphragmatic Breathing: Learn this great coping strategy and one of the most powerful techniques to elevate the effects of anxiety. This taps directly into your bodies parasympathetic nervous system which will help to relax and calm down the effects of stress.

3. Be in the moment: Anxiety is typically caused by possible events happening in the future. which means if your mind is focused on the "now" it can elevate these thoughts and anxiety. A simple way to do this is to combine it with diaphragmatic Breathing but to concentrate on each breath and counting as your breathe. 

4. Exercise: 10 minutes of high intensity exercise has a powerful impact on our stress hormones. This will literally drop your stress levels and hits your serotonin circuits which have a soothing effect on your amygdala which is part of your brain that triggers your fight or flight response.

5.Walking: Taking a walk and getting outside is a great way to live in the moment and hitting your reset button.

6. Sunlight: Try to get some sunlight in your life. A lack of sunlight can have a negative effect on our brain and a lack of serotonin can increase our anxiety levels, it can also negatively effect your sleep patterns which is a double hit as the lack of sleep can also increase anxiety. 

7. Sleep: Research has shown that a sleepless night can raise anxiety by up to 30%, so getting a good nights sleep is a great way to ease Anxiety.

8. Nutrition: Ultra processed foods and a poor diet have been shown to increase anxiety. So a good healthy diet is a great natural way to lower anxiety. Magnesium and Omega 3 are particularly useful in lowering anxiety. 

9. Limit Stimulates and Alcohol: Caffeine, and Nicotine can effect some people and trigger the stress response in their body which will increase anxiety. Alcohol can also make anxiety worse, the initial affect can mask the anxiety but as the alcohol wears off the effect on your body will actually increase your anxiety levels. 

10. Exposure therapy: When something makes us afraid or worried by exposing yourself to this tends to improve the negative thoughts and by avoiding it will make them worse. In a safe and controlled way, take small steps and slowly expose yourself to your fears.  

Free Download: Anxiety 101 Guide