Top 10 Holistic Tips for Anxiety Reduction

Francesca Moresi

Individual and Couple Psychotherapist - Occupational psychologist

Life is extremely busy nowadays. We are all used to rushing through the day, trying to keep on top of things to stop life spiralling out of control. It’s not surprising therefore that anxiety is one of the most common mental health issues identified in the UK.

Anxiety is the physiological - and important - response to a perceived threat or to a situation; it is part of our survival instinct and enables us to be ready to fight or flee when in danger.

What can we do, then, to reduce anxiety? It can help to follow 10 holistic tips that will help you decrease anxiety on all levels.

So, experiencing anxiety is normal, from time to time when confronted by intimidating situations. Problems arise when we feel anxious even in front of normal life situations: this can become debilitating, as it involves a physical as well as an emotional and cognitive response and action.

1. Let it flow and observe it. Many people feel their discomfort but are not able to recognise what it really is (or they don’t even try to). So, first, don’t avoid anxiety or knock it down, as this would just make matters worse. Let the anxiety flow - acknowledge and accept it. Now you can observe it, without judging, where do you feel it in your body? Perhaps in the chest or in the belly? What are its form and symptoms? Get to know it: why is it there, what triggered it? Once you become more aware of how anxiety takes shape, you can prevent it more easily. You can also keep a diary to help you keep track of the origins of your anxiety, of your fears and  of the relationship between your thoughts, emotions and behaviours.

2. Talk to yourself in front of the mirror. Sounds crazy? Well, I dare you to try it: encourage, boost and praise yourself. Be kind and understanding. If you laugh, endorphins will be released and the result will be accomplished anyway!

3. Relax. I know you are busy, and I know this point seems banal, but… is it? I would recommend a specific, guided relaxation. Something that will quickly guide your body and mind into a deep rest, helping you release tensions at all levels. This one will bring you into a restful and deep sleep; should you have any trouble sleeping you’ll kill two birds with one stone – A wonderful guided meditation that will aid you in relaxation is, Anamaya:

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4. Breathe correctly. When we feel anxious, the pace of the breath increases as the breath itself is shortened, and we only breathe with the upper part of the chest. This makes us feel confused, even dizzy. We need to learn how to breathe correctly to supply the brain with good levels of oxygenation as well as to reduce the anxiety. To start, empty your lungs completely by opening your mouth and gently sighing. Now place one hand on your abdomen and the other on your chest. Slowly inhale through the nose, with your mouth closed, and push the air through the diaphragm, expanding your belly, rather than your upper chest. Pause for a moment and then exhale very very slowly through the mouth by pulling your belly in - exhalation should take about twice as long as inhalation. And then keep inhaling and exhaling until you feel the anxiety is gone.

5. Nurture your body. Unwind through regular physical activity and detox through a correct and healthy diet: this will help you feel healthier and reduce the physical symptoms of anxiety.

6. Set yourself free from other people’s judgement. When we become able to do this, we automatically feel better, more confident, independent and spontaneous; we finally feel free to express who we are and our own values. We are definitely happier… isn’t it worth trying not to care about what others say or think about you? The focus is yourself!

7. Stop the negative inner dialogue. Our thoughts have a strong impact on our emotions and behaviours. The negative inner dialogue is a killer: if you keep thinking that a situations will end badly, or if you are constantly worried about making a good impression, this will just increase your anxiety. Be mindful of stopping this dialogue as soon as you hear it and replace it with something positive, such as, “This time is going to be different, I can make it!”.

8. Check the side benefit. It can happen that experiencing anxiety has side benefits, such as getting other people’s care and attention; or maybe we use anxiety to impose our will on others, who are now more available; or to avoid situations we dislike. Be aware of any potential side benefits. Be aware of where you mat be encouraging your own anxiety to gain these benefits. This leads us to the next tip.

9. Be assertive. Learn to communicate effectively, to respect and affirm your needs and feelings in a relationship, while listening to the needs and feelings of others. The anxiety due to relational conflicts will decrease.

10. Be grateful. Don’t forget or underestimate what you already have and what you have already achieved. I would recommend the exercise of gratitude as a daily practice. Every morning, before your day starts, name five things you are grateful for in your life. This can be anything, even the smallest and simple things.

And remember: individuals who let anxiety go, become happier. Those who also feel grateful are the happiest.

Contact details:-

Anamaya Phone Number: 0203 011 0355 
Francesca Phone Number: 07453 913571

Website: www.anamaya.co.uk