What is anxiety?

There are only two fears that humans are born with, load noises and the fear of falling, all others are learnt (which means that they can be unlearnt). Adults who suffer from an anxiety disorder may have had parents who were also very anxious or suffered from anxiety. Those who have experienced life long adversity and trauma are more likely to suffer from anxiety. It has been found that experiencing three types of traumas such as death, divorce or job loss all within one year is likely to increase the chances of developing an anxiety disorder.

Anxiety disorders can occur due to changes in situations and emotional challenges such as:
• Leaving home
• Starting a new job
• Relationship breakdown
• Sudden bereavement

Anxiety can also be a symptom of other health problems such as:
• Alcohol dependency
• Substance misuse
• Depression
• Withdrawal from long term medication, such as tranquillisers

Distract yourself - do ANYTHING that will take you out of your self:

At home: vacuum, mop or polish the floors, mow the lawn, weed the garden; wash the car, clean the fridge or cupboards, talk to or phone a friend to offload, watch a funny film ( laughter releases endorphins, regulates the breath and creates a sense of well being and feeling safe )

At work: get up from your desk and go for a walk onto the next floor, speak to a colleague and ask about what they are doing so your attention is off your self, use a stress ball which you keep in your drawer, look at the sky or tops of trees from your office window for a few minutes, put a few drops of lavender oil onto a tissue and sniff.

In your car, sing at the top of your voice, listen to your favourite or classical music. out and about: repeat an affirmation to yourself such as ' I am calm and I am safe',
try the 7-11 breathing technique ( breathe in through your nose slowly to a count of 7 hold for a count of 3 then exhale through your mouth to a count of 11) the aim here is to exhale more than inhale in order to balance the carbon dioxide levels in the blood which may have lead hyperventilation due to over breathing ( one of the symptoms of anxiety attacks ).

When we are engaged in all of the above activities our brain waves move from the normal harassed beta waves into alpha which is the first stage of a meditative state. Eventually your brain will begin to associate your onset of anxiety with the helpful distraction activity and enable you to become calmer much sooner
Routines and rituals can be powerful stabilizers and soothe the nervous system however it is problematic when it becomes an obsession (see OCD).

- reduce tea/coffee and caffeine laced drinks as they will give you quick surges of energy but also plunges in blood sugar levels leaving you stripped of energy and vitality. As an alternative drink green, camomile or fruit teas which have very little or no caffeine.
Do not drink tea or coffee after 5pm otherwise the caffeine will
buzz you up and keep you from falling asleep

- Make sure you are drinking the required eight glasses of water or liquids a day as dehydration can cause heart palpitations and increased pulse and this may be misconstrued as an anxiety attack.

- have a warm milky malt drink before bedtime. Milk contains a chemical called tryptophan which tells the brain to sleep!

- reduce your intake of alcohol. While it initially reduces stress and lowers inhibitions, longer term alcohol abuse causes depression, mood changes and overall damage your health.

- eat more 'mood foods' such as lettuce, celery, oats, bananas, tofu, eggs and beans which will keep the blood sugar levels even and increase your intake of omega fatty acids which is 'brain food' and normalises brain function and regulates brain glands. These can be found in oily fish such as tuna, mackerel and salmon, raw nuts and seeds.

- explore gentle herbal helpers such as Bach flower and Rescue remedies from health shops and large chemists

- as humans we have been created and formed 'in liquid' so water has a powerful soothing effect on our nervous system. The skin is a sensory organ so being in water ( unless you have a water phobia) can create a sense of feeling safe and being 'held' and supported. So take long baths in Epsom or Dead Sea Salts to reassure and comfort. Swimming will also create a similar effect.

- if you are unable to book yourself in for a massage, simply stroking your arms, hands and feet with olive or almond oil can relax an anxious mind. In a recent study, premature babies who were gently massaged by their mothers put on more weight and were more active than babies who were left in their incubators and only held during feeding.

- if your mind is too busy before you get to bed ' I must remember to do this and make sure I've done that...' keep a writing pad beside your bed and write down all the things you need to remember
for tomorrow or any other commitments. This is a great way of taking 'things out of your head' and to help you to sleep.

- Keep your brain cells rejuvenated by challenging yourself all the time. Come out of you comfort zones because each time you learn something new you build neuro- pathways in your brain which is the equivalent of building stamina in your body.

- Your body is a dynamic organism. Just as we service our cars regularly so our bodies too need constant care and attention.
If you are anxious you will have too much adrenaline in your body. One of the best ways of expending this energy is to exercise. Brisk walking every single day can be one of the best ways of achieving this
vigorous, cardio vascular sweaty exercise ( for 30 minutes ) it also releases the 'feel good' hormone endorphin which is a great mood leveller, reduces anxiety, motivates and energises.
Dance, cycle, salsa, jog and walk

- if you practice meditation regularly it will de-stress, calm and help an overactive mind to settle and turn inwards. This recharges the batteries, improves the powers of concentration, increases physical stamina and enables optimum brain to function. Meditation can help relieve stress and if it is practiced daily you will find that you are able to think more positively and clearly and be at peace with yourself.

There are many different ways to meditate, however the method shown below is a an easy and effective way to start meditating.

• Find a quiet place where you will not be interrupted
• Place a lit candle on a low table
• Sit in a crossed legged position (3feet away from the table)
• Look at the flame of the candle for approximately a minute, trying not to blink
• Now close your eyes and visualise the flame placed between your eyebrows
• Try and focus on this image for at least one minute
• Repeat this sequence about three to five times, and try to increase the time of visualisation to three minutes

If your mind starts to wander, do not try and force your mind to be still as this will trigger the activation of other brain waves. Become aware that your mind has wandered and gently bring it back to the visualisation, breath or mantra.

If you want you can also repeat a personal mantra each time you inhale and exhale. Examples of mantras that can be used are: 'calm', 'safe', 'happy' or the mantra 'OM'.

The word 'yoga' means 'union' and is an ancient system of health
based on the belief that the body and breath are connected to the mind and by holding the postures and controlling the breath harmony and health is restored.
Mental benefits: calmness and clarity, greater confidence and a sense of centeredness and well being, increased awareness of the self, counters depression and anxiety and creates more self acceptance.

Physical benefits: better sleep, increased natural energy and vitality, greater flexibility, stronger immunity, reduction in blood pressure.
Join a local class

We are essentially social beings and have a need to be with others. Research has shown that those with good family and community networks appear to have better mental health. People in loving relationships whether that is a partner, children, sisters and brothers, parents or friends often experience less isolation and anxiety. Having someone to turn to when in a crisis or knowing that someone loves and cares for you can foster a greater sense of trust and safety in the world.

- Relationships are dynamic and organic so need to be nurtured and tended to like a living thing. Take the risk and call neglected friends, make time every month to meet. Support your friends and family. Lower your expectations of people, they cannot 'be everything' for you so take what they have to offer.

- although not every friend or family member may be able to help you do not be afraid to tell them if you are struggling or have a problem, most will have been aware that you may have had some issue and may be able to access support for you from professionals if you have felt unable to do this for yourself. Many people may very willing to help.

- Join an evening class that will both unlock a creative part of you, such as pottery, art or dance class and help you make new friends

- Join a support group that is specific to your disorder. Being in a group with others who may have had similar experiences can help you to feel less stigmatised and less alone, it can also give you a sense of belonging and group kinship and foster a sense that people understand and accept you.

- we live in a 'consuming' world and there is great pressure on everyone to keep up. Learn to keep things in context, rather than feeling bad about the things that you do not have take a look and appreciate what you already have in abundance and which you may be taking for granted such as a good job, safe environment, caring friends, a friendly neighbour, a loyal pet.

At the end of each day think of at least five things that happened that day that you are grateful for such as meeting a friend for lunch, seeing a beautiful sunset, sharing a joke with your colleagues, hugging someone you love, hearing your favourite song on the radio. As you do this on a regular basis you will begin to see the small miracles happening every day in your life.