Six Ways to Overcome Anxiety

Anxiety picsWhat is Anxiety?

Anxiety can be described as an excessive or unrealistic anxiety or worry over multiple life circumstances with accompanying symptoms of physiological arousal and bodily tension. It is your bodies psychobiological response to a situation in which you feel vulnerable to a future perceived danger or threat.

Anxiety is a condition that ties together your negative thinking, the emotions that go with them into a nervous behaviour that causes the physical symptoms of heart pounding, head throbbing, shallow breathing and uncontrollable sweating.

A talking therapy such as Counselling or Psychotherapy is a great alternative to anti-anxiety medication, and puts the client back in the driving seat of their own Mental Health. By being proactive in seeking therapy, the client finds they are transforming their fixed mindset about a situation into a growth mindset which has already set them down the right road to a happier, healthier life.

Symptoms of Anxiety:

1. Muscle tension – Usually of the jaw, neck, back, chest or legs. Headaches – From the tension of the muscles in the jaw and neck. Pain – From the tension of the large muscle groups in the body. 2. Excessive Fatigue – Feeling tired all the time.
3. Tremors – Nervous habit or twitch.
4. Dizziness – Feelings of disorientation or lack of balance. Palpitations – Heart beating too quickly or missing a beat.
5. Stomach upsets – Indigestion or diarrhoea.
6. Difficulty in breathing – Shortness of breath.
7. Difficulty in swallowing – Dryness or tightness in the throat. Tearfulness – Frequently being on the verge of tears.
8. Bladder problems – Unable to go to the toilet even when you need to.

The most effective way to break the cycle of Anxiety:

(A) Learn relaxation or breathing skills to return to a normal breathing pattern.
(B) Exercise – To use up the excess nervous energy and ensure you are tired at bedtime.
(C) Controlling the worrying thoughts by writing them down and getting them out of your head – Set up a worry diary and set aside a time everyday to write them down ideally morning or at night.
(D) Challenge negative thinking patterns.
(E) Create new empowering beliefs.
(F) Develop coping statements to alleviate anxious thoughts.

My Approach to Anxiety Relief

After the initial consultation in which we take a full personal history of your Anxiety and the affect it has had on yourself and your life. In the Counselling or Psychotherapy session, We identify any logical causes and sort through those experiences.

From the first therapy session we look for alternative ways of reacting in those situations, putting you in control of your breathing pattern through relaxation training as this is key to taking control of your emotional state. On a weekly basis we introduce coping statements that will become natural for you, challenge negative beliefs you hold, reframe your way of looking and thinking about the anxious situations, assess your priorities in life and get you moving in the right direction.

The ideal outcome of psychotherapy is to empower the client with a full understanding of their thought processes, a greater self awareness and the cognitive capabilities of dealing with future anxious situations in a more calm and controlled manner.

As part of the weekly sessions you will take an active part in carrying out exercises or homework to help you gain control of your anxious bodily response helping you find what works for you and giving you greater freedom from the old unwanted feelings.

Included in the price of every session is a reinforcement mental relaxation session recorded on your smartphone to help you practice inbetween therapy sessions and is a great aid to learning and integrating new thought processes and coping behaviours as well as an excellent way to take a time out in your day.

If you have found this information helpful and would like to talk some more?

Ring 087 7975839

Dec Reape

The Nomad Therapist

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