7 drug free ways to beat anxiety

Psychotherapist Diana Parkinson has tips to help you get back on track

The human brain is not good at focusing on the positive

Focus on the positive – with the two box trick

The human brain is not good at focusing on the positive, but its important to train your brain to do this.
Get two boxes and some post-it notes: Box number 1 is the worry box. When you have a worry, write it down and put it in the worry box. As soon as you have a worry, you need to deal with it, so you can throw it away. The worry box will be empty or only have a couple of pieces of paper in. By being proactive, you are stopping the worries from building.
Box number 2 is the happy box. Put things in as simple as a cinema ticket, a scribble on a piece of paper of something good you did that day. Collect little bits and pieces so that the happy box is filling up with things. You are training your mind to think of the positive, and reflect on the good things.

Get rid of technology in the bedroom

When you go to bed at night, don’t take your mobile or tablet, and get rid of the TV. The bedroom is for resting, making love, and sleeping. If we are listening to the news on the radio or TV before bed, it is stirring up the mind before bed rather than winding it down. Instead, drink a milky drink, have a nice bath, or read a book.
If your phone is going off in the night, even whilst you’re sleeping, it is effecting the subconscious. Without knowing it is disrupting good quality sleep.

Switch off and spend time with people

Our happiness usually comes from connecting with others

Its important to physically connect with people. Sit at the table to eat with family rather than in front of the TV. Go out for the day to the beach, countryside, or just for lunch, but try going without your phone. Stop and enjoy the surroundings and company, as out happiness usually comes from connecting with others.

Exercise

The gym can still be a stressful environment, so get your good endorphins flowing with fresh air by taking a bike ride or a simple walk on your lunch break. Meditation and yoga are both good for breathing techniques to help you relax.

Build on your relationships

Our relationships often suffer when we have anxiety. See if there is a way you can get on with people you don’t get on with, such as colleagues. Don’t be so critical of yourself and others, and instead be kind. Don’t take on others emotions and believe they belong to us. If you feel yourself becoming anxious in someone’s presence, ask yourself if you felt that way before. Separate your feelings from others.

ANXIETY – THE FACTS

Anxiety is measured on a huge spectrum, ranging from physical to psychological symptoms, which are felt differently from person to person. The psychological symptoms are usually onset by persistent worry, uncertainty about the future, or the threat of something going wrong, which can trigger various sensations outlined by mental healthy charity Mind:
Physical symptoms:

• Pins and needles
• Sweating or hot flushes
• Needing the toilet more frequently
• Nausea
• Short of breath
• Panic attacks

Psychological symptoms:

• Not being able to concentrate
• Feeling your mind is busy with thoughts
• Feeling the world is speeding up or slowing down
• Feeling like other people are looking at you

These can take hold of people’s daily functioning and varying degrees, leading to all sorts of other related problems long term, such as eating disorders, a change in your sex drive or immune system, and difficulty maintaining relationships or a job. Anxiety sufferers are even at a higher risk of suicide.

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