Techniques to break the vicious circle of anxiety

Here are some great techniques and practises that I use on a regular basis or have done in the past to help ease anxiety.

Find what works for you and then set an intention to commit to the practise for a minimum of 30 days. It takes just one month to create new habits and after a month you will probably feel a lot better and want to continue.

Meditation and Yoga

In order to stop stress and anxiety becoming too overwhelming and taking over your life it is important to create a regular meditation or yoga practise. This can have a huge effect on overall wellbeing. I like to get up early and do an online yoga class followed by meditation as it really sets me up for the day. You might not think you are a morning person (neither did I) but with a bit of practise and self discipline you can change your habits. Try setting your alarm half an hour early. Alternatively are you able to fit yoga or meditation in at a different time of day? How about going to an evening yoga class locally or doing an online bed time sequence which will also help you to sleep. There are some great classes on youtube which you can follow along at home.

Gratitude practise

Being grateful for what you have in life can help to improve happiness levels and also attracts more good things into your life.

Every morning when I first wake up I take a moment to think about everything I am grateful for or happy about in my life. I will open my curtains and say, I’m so grateful its sunny today or I’m so grateful it’s raining today I can get my writing done. I try to put a positive spin on every situation. Be grateful for everything in life from having a roof over your head to having friends and family. Alternatively you may like to write a list of everything you are grateful for, either in the morning or before you go to bed.

Sometimes I take this practise further by going for a gratitude walk. Spending time in nature is good for you as you get fresh air and exercise at the same time, both of which help ease anxiety. Walk round your local park and think of everything you’re grateful for on the way. This could be personal things like friends and family. (Name them one by one) It can also be things like, I’m so grateful for nature, I’m so grateful for the trees etc.

I can do it! I am good enough!

This one simple sentence can be used as a mantra. It is very effective and can quickly change your life. If you believe that you can do something then you will be able to do it- no matter how hard it is or how long it takes. On the other hand if you believe you can’t do something then you will also be right and will look for excuses or avoid doing things. Make the decision today to believe in yourself more. Repeat I can do it! I am good enough over and over again, maybe after you have done your gratitude practise in the morning. You could even write it down and put it on your wall where you will see it every day. Even better write it on your vision board.

Know that you are good enough exactly as you are, be kind to yourself you are only trying your best despite situations that may be out of your control.

Self-love (hug yourself)

Start a self love ritual today. Hug yourself and tell yourself, ‘I love you’ or ‘its ok’ over and over again, as many times as you need to hear it. Be kind to yourself, love and support yourself first rather than looking to others for reassurance. We are always looking for something outside of ourselves. It was only when I calmed down, stopped running from myself and my fears that I was able to connect to how I was really feeling and release these feelings.

Self love comes hand in hand with self care. Eat well, spend time outside in nature and start to change your life, one step at a time. Take little baby steps if you need to, be gentle with yourself. Know that you are not alone, many people struggle with anxiety.

The most exciting day of your life

What was the most exciting or happy day of your life so far? If you are feeling sad or anxious then think of this day. Try to remember the most exciting day of your life in detail. How did you feel back then? As you remember it, the feelings will come back and can help to improve your mood.

Tags: health, mental health, anxiety, stress, alternative therapies,calm,peace, ritual, self help,meditation, yoga, self love

Words: Jayne Todd