9 STEP ANXIETY IMPROVEMENT CHALLENGE
Everyone of us gets anxious from time to time. You know, the rush you get when you can’t find your phone! That happens in a flash, you experience the symptoms for a short while and then life goes back to normal once you found your phone or the initial panic is over. However up to 40% of adults suffer from anxiety which is more severe than the instant anxious rush mentioned above.
Anxiety is highly treatable, but shockingly, there are 30% of people not getting treated.
I’d thus like to provide you with some information and I sincerely hope you follow not just 1 or 2 of these steps, but all of them. I’d also highly recommend working with a therapist to help you cope and manage your anxiety.
1. START TAKING VITAMINS FROM TODAY ONWARD.
Here’s a list for optimum brain health:
• Omega-3 fats • Multivitamin • Magnesium • B Complex • Probiotics • Zinc • Vitamin D • Magnesium • Selenium • N-acetylcysteine
2. RECOGNISE YOUR THOUGHTS.
We all have unhelpful thinking habits but it is really beneficial for you to notice which thoughts you have and which ones you have too often. See attached image for a better breakdown but here is the list:
– Mental filters – Mind reading
– Critical self – Mountains and molehills – Black & White thinking – Judgements – Emotional Reasoning – Predictions – Compare and Despair – Shoulds and Musts – Memories – Catastrophising
3.LEARN AND PRACTICE THE 478 BREATHING TECHNIQUE.
4. GET ENOUGH SLEEP.
There’s a close relationship between not getting enough sleep and your mental health.
Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That’s a horrible place to be. Thus, it is imperative to have a good night’s rest for a good mental health balance. To do this, look at the following:
– Establish a routine – Do a meditation or relaxation before going to bed – Get away from blue light. Yes that means screens! Mobiles, tablets, Tv’s etc. – Make sure your bed is comfortable – Track your sleeping patterns by making use of a sleep diary – Try to resolve stresses and worries – Look at what you are eating and drinking and when you are doing these. Make changes if you need to. – Start an exercise plan
5. BALANCE YOUR HORMONES.
This is a step that is mostly overlooked by so many people. An imbalance of your hormones can cause a lot of different psychological issues you may have not yet considered, such as:
– Depression – Moodiness – Fatigue – Anxiety – Insomnia – Irritability – Brain fog – Loss of memory – Stress – Panic attacks – Concentration problems – Sadness – Excessive worrying – Less energised
Three of the main hormones that influence our mental health and that you could ask your doctor to test is:
– Thyroid – Insulin – Sex Hormones
Did you know, you can also balance your hormones with the power of your mind? Check out my video on my webpage and read my hormone blogs.
6. LEARN TO RELAX
Do meditations, practice mindfulness or listen to hypnotherapy or deep relaxation. This acts as an anti-inflammatory and calms down your heart rate and is vital to optimum mental health.
7. SEEK PROFESSIONAL HELP
Go for therapy! It can be a tremendous support system for you. Recommended therapies would be CBT, Psychotherapy and Hypnotherapy. (See below for a free download!)
8. TRACK YOUR MOOD
Keep a record of your anxiety levels, energy levels, your over-all day to day mood. If there’s any stress triggers, traumas or conflict happening, make a note of these as well as how you feel. It is really good to go back days, weeks and months later to see what past events has triggered you as sometimes we tend to forget and then don’t make links of triggers. I find the app PACIFICA extremely useful. Here’s the link to download.
9. DON’T BE TOO HARD ON YOURSELF
Take it day by day but make sure you do something every day towards a better state of mind. Learn more about yourself, your thoughts, your body, and your nutrition. Take a break when you need to. Talk to someone that can support you. Ultimately love and accept yourself, just for you and what you are.
Feel free to visit my downloads page for recordings to help you. ease anxiety.
If you follow these 9 steps, you will very soon start realising a tremendous change in your anxiety levels. Feel better by the day.