We have created an easy and FREE four week plan to help ease your anxiety. Trying to cope with symptoms is a continuous battle. It isn’t cured overnight and there is not going to be any ‘quick fix’.
Anxiety is rooted in your brain and symptoms can range from very mild to mind blowing, severe. You never know how you will feel from one day to the next. Some days you feel perfectly fine and other days your anxiety feels so crippling that you may struggle to get out of bed or to get on with your plans for the day.
It is unpredictable and it can often catch you unawares. Maybe, as you stand in the supermarket queue you feel your heart beginning to race, your breath beginning more difficult to take, as you struggle to draw a deep breath. You feel dizzy and a little sick. You know you have to get out of that shop and fast as your ‘fight or flight’ response kicks in.
You leave your trolley and head for the exit. You feel so stupid and ridiculous that you couldn’t manage such a simple task. Anxiety can be debilitating and people who don’t suffer with it, often don’t understand and they will tell you ‘pull yourself together’ or they may try to force you to ‘face your fear’ and go back into the shop. Those tactics do not work. They simply heighten your anxiety.
Small, baby steps is the key to easing anxiety, so a daily anxiety challenge can sometimes help with reducing your symptoms.
Most of the daily challenges are self explanatory, however a bit more clarification below:
Meditate – Restoring some calm into your life is essential in battling anxiety. If you have never tried it then pop over to YouTube and search for some guided meditation videos.
Go for a walk – Spend at least fifteen minutes outside in the fresh air. Enjoy some nature and notice how ‘lifted’ you feel.
Buy Fresh Flowers – A recent study on physiological effects of viewing fresh red roses returned some astonishing results. The benefits of fresh flowers for things like anxiety and depression are impressive.
Try a new herbal tea – Trying something new helps with confidence and opens your mind up to change.
Cook a healthy meal – Search for a healthy recipe and have a go at cooking it. This will not only provide you with a yummy meal, but also improve or add to your cookery skills.
Arrange to meet a friend – Make some time to meet a friend that you haven’t seen in ages. A good catch-up always makes you feel happy.
Take a relaxing bath – Take a long, relaxing bath. Use your favourite bath bomb or oil and completely chill out.
Cuddle a pet – stroking a pet can help to calm you down and reduce stress levels. Numerous studies have revealed that spending time with animals can help with all sorts of different mental health issues.
Compliment Someone – Tell someone you love their hair, their shoes, their smile or anything that you like about them. Complimenting someone can make their day and make you feel positive about yours.
Write a letter to yourself– Writing an open letter to yourself can be extremely cathartic. You could write about your goals, hopes, fears or your anxieties. Anything that comes to mind.
Quit a bad habit – C’mon, quit that bad habit! You know you want to. It will boost your confidence if you challenge yourself to quit something that takes a lot of will power. Go for it. Make the change!
Practice Breathing Exercises – Take a slow breath in through your nose. Hold your breath to the count of “three.” Exhale slowly while you relax. Repeat until you feel calm and relaxed.
Take part in a photography challenge– This doesn’t have to be part of a group, although there are tons online if you feel up to that. You could create your own challenge. There are proven psychological benefits to photography. It can definitely help with anxiety.
Cut Out Caffeine– Caffeine can exacerbate anxiety symptoms as it increases activity within your nervous system. Try cutting it down or even better, out.
Buy an essential oil – There are lots of aromatherapy oils that are great for anxiety like Lavender, rose oil, jasmine, sweet basil, bergamot, chamomile, ylang ylang, clary sage and patchouli.
Reflect on the changes you have made– Have a look back over the past four weeks and see how some of the changes have helped. Do you feel better? If so maybe incorporate the daily challenge into your everyday life.