Thank you for visiting my website to take advantage of this complimentary help to manage your anxiety.
Simply taking 15 minutes out of your day to relax your mind and body can be hugely beneficial, and this recording is designed to help you do just that.
The recording is best listened to through headphones.
N.B This is a hypnotherapy recording, and the only people it is not suitable for are individuals with serious mental health issues, such as Schizophrenia and Clinical Depression.
You can download the recording here:
In combination with listening to this recording once a day, I would highly recommend incorporating the following strategies into your daily life to minimise general anxiety:
1. Give your anxiety a number out of 10
As soon as you bring your logical side of the brain into play, your emotion will automatically and quickly reduce. Carry on with what you were about to do and then re-scale it and notice that the number will go down. Continue until the anxiety reduces to a tolerable level.
Take a nice deep breath in for a count of 5 and out for a count of 7. Repeat until everything settles down. Here's a link to a brief video instruction for this exercise - access video here.
3. Exercise for thirty minutes per day - ideally outside.
Exercise has such a profound effect on happiness and well-being that it’s actually been proven to be an effective strategy for overcoming stress and anxiety.
4. You may not realise that anxiety is a learned behaviour and the sooner this can be accepted, the quicker you can learn to manage it.
Remind yourself that the feelings of anxiety do not belong to you. When you feel any of those old unwanted sensations, look around and reassure yourself that there are no dangers.
5. Eat three meals a day- choose nutritional foods, and limit your sugar, alcohol and caffeine intake.
Because anxiety is physiological, stimulants may have a significant impact
6. Increase the joy in your life
Build a complementary set of neural pathways so that your brain begins to default to feelings of joy and relaxation.
As you continually instruct your brain's attention to good feelings, it will notice them more and more often. From this moment forward, anytime you notice yourself feeling particularly good, put your hand on your heart and take a moment to acknowledge how good it feels. Next, give your mind the instruction to seek out more of this good feeling in the future or simply say out loud: “I feel good!”
7. Get plenty of sleep
Good quality sleep is essential for a healthy mind and body. Insufficient sleep can have a detrimental effect on your mood, and sleep deprivation increases anxiety levels.
8. Anxiety Distraction Techniques
Distraction is simply taking your focus onto something else for a few moments. It can be a good way to fend off any sudden symptoms of anxiety. This can also allow you to “take a step back from the world” and take a more considered approach to the situation, rather than a “reactive” one.
If you do this for around three minutes, you will find that any sudden symptoms will dissipate.
Choose any one of these distraction techniques:
Visualise being in your favourite place/favourite holiday destination, close your eyes and imagine every aspect of that place - what it looks like, sounds like and feels like to be there
Count backwards with your eyes closed from 200 in multiples of 2 - if you forget where you were, simply pick up where you think you left off, and allow your mind to wander to wherever it chooses
Engage in an “Active activity” i.e taking yourself for a walk, or creative activity, like drawing or painting
The ideas above will help manage general anxiety, but obviously I am able to give more in-depth and individual support on a one to one basis, so do please get in touch if you feel personal support would be beneficial.