7 step anxiety control

stress free life styleSeven steps to control Stress and Anxiety

Just lately I have had quite a few clients coming to see me here at the Practice in Crediton Nr Exeter Devon for hypnotherapy and coaching for  stress and anxiety related issues, so thought I would jot a few ideas to help anyone out there who could use a few helpful pointers.

 

Step 1. Mindfulness. Sit/lay quietly and just reflect without analyzing and take your time to: Listen – What you can hear, the sounds around you inside and outside, just accept them and let them be. What you can feel, your breath – rise and fall of your chest. How your body is being supported by the chair/bed. How you feel inside, your tongue, teeth the temperature on your skin, again just accept and let it be. Also what can you smell, taste?

Step 2. Be more organised

Meal times are a classic time people (especially Mums) get stressed or feel anxious about what to do for dinner that night! Can you find a time to have a cooking session and do the meals in advance? Pop some in the fridge/freezer? make a list of what to cook for the coming week?

Step 3. Priority List

Lists are great ways of organising. Make a priority list of things to do. Tick things off as you go down the list. No one but you is in charge of when and how things get done at home so give yourself permission to sit down and relax, have some “me time”. Get outside in the garden as much as you can, if you have get the kids get them involved in planting seeds, digging holes!! Give children some responsibility (within reason!)to help you. Kids love to help and feel helpful.

Step 4. Letters

Take a few moments to write letters (not e mails!) to people you care about and tell them why you like them – the reaction of this can be quite outstanding! Remember to say “because” give a reason why you like/love them.  This is really powerful for a child to receive.

Step 5 .Analyse your feelings

Why am I feeling like this? What just happened to make me feel this way? What is the worst that can happen? What am I getting out of feeling this way? Whats it stopping me doing and why? Does anyone care?

Step 6. Spinning technique

Notice where the feeling is then what direction it is moving. Give it a colour and spin it out in the direction it is moving. Stop, change the colour then spin it back in the opposite direction.

Step 7. Control that inner voice

Stop the negative talking in your head, tell it to shut up and ****off! Tell yourself I can do this, I can do that, I am great at this that and whatever else I want to do Sing anything (you can’t sing and stress at the same time!)

Hope you find this helpful.  Remember, call me for an appointment if you need some help with anxiety or stress related issues. Tel: 01363 775935

Categories: Anxiety, Children, Coaching, General, Life coaching, Low self esteem, Mental illness, Parent Coach, Stress, and Youth Coach.