Millions of people suffer way too much anxiety. They can spend time predicting the worst, trying to avoid conflict, being wracked by nervousness and chronic muscle tension. It’s as if their “idle” is set too high and they frequently experience self-doubt, fear and panic.
The good news is you can take control of your symptoms with a 4 Step Plan …
Step 1: Breathe – when people begin to experience anxiety, their breathing becomes shallow, erratic and rapid. By taking slow, deep breaths you’ll boost oxygen to your brain and start to regain control over how you feel.
How to breathe from the diaphragm:
a) Lie on your back & place a small book on your stomach.
b) Slowly inhale through your nose & make the book rise. Hold your breath at the top of the inhalation for 2 seconds.
c) As you exhale, make the book go down and hold your breath for 2 seconds before inhaling again.
d) Aim to repeat 10 times and see how much more relaxed you feel.
Step 2: Don’t leave – unless the situation is life-threatening, don’t leave. Determine what is causing your panic and try to face your fear. You may need assistance with this, by way of a friend, someone you can share this with or an expert to assist with various therapies.
Step 3: Write down your thoughts – often panicked thoughts are distorted and need to be challenged. Record your negative thoughts and see if they make sense. If they do seem distorted, write down a more realistic version of the same thought and take notice of this.
Step 4: Supplemental support – many people with anxiety are found to be deficient in certain nutrients and can benefit from some of the following; B vitamins, magnesium, turmeric, vitamin D, quality fish oils and herbs such as withania, chamomile and valerian.
Speak to me for the nutrients you may need and follow the simple steps to regain control over your panic and anxiety!