Stress and Anxiety 3 tips to cope

What is anxiety?

Anxiety is your body’s natural response to stress.

Worrying and body response

You absorb and process information and reflect on it. You are attuned to the environment. It can lead to us worrying about what others think of us,  criticism, and avoid being in situations where we might fail, or have to try something new what makes us unsure. A combination of these can cause stress and anxiety.

Your feelings and your body response are linked. Your body does not know when it is a thought or a feeling or a real threat. If you can’t stop thinking about everything (overthinking), it will exhaust your body of the constant natural reaction to threats and fear. It is a circle.

Physical symptoms of stress and anxiety

The physical symptoms that may be experienced are:

  • headaches, stomach-aches
  • muscle tension/pain
  • difficulty breathing
  • shaking
  • pounding or racing heart
  • sweating, blushing, and fatigue.

3 tips to cope with stress and anxiety:

  1. Recognize that you are stressed and/or afraid. Hiding and suppressing makes you exhausted, and you need your energy.
  2. Time to relax You can do a relaxation exercise for stress relief, a grounding exercise can help you relax.
  3. Focus on activities. Anxiety can generate a lot of negative chatter in your head. Get distraction. It is helpful to focus your attention on an activity, go out for a walk, listen to your favourite music, go to the gym.

Talk to someone and dare to ask for help.

To calm down if you cannot do anything at the moment

  1. Accept what happens now, don’t suppress it. To know that you cannot stop it at this moment is a step. Hiding and suppressing makes you exhausted, and you need your energy.
  2. After a while you can feel that you let go for a moment.
    Remind yourself this anxiety are thoughts and feelings and they will pass. See if you can concentrate on your breathing.
  3. Distract your thoughts with some attention on what you see, what you hear around you. Use helpful self-talk. example: ‘I can do this’, ‘this will pass’.
  4. Allow yourself to the process to calm down. What do you need: time to relax, focus on activities, talk to someone.

Help with stress and anxiety

Counseling

All kinds of causes can be mixed up: this can be confusing and tiring.

If you can’t figure it out by yourself, if you want to change things but don’t know how to start, counselling may be right for you.

  • Counselling can give you self-confidence.
  • Mindfulness Based Cognitive Therapy (MBCT) can help you cope with anxiety and stress. This is a form of therapy that integrates mindfulness practice such as meditation and breathing exercise.
  • You learn how to recognise signals of overwhelm and set personal boundaries with time and energy.

Make your Spiral of Life personal plan with workbook and exercises. Explore and choose essential tools and skills to cope in times of pressure and stressful situations

Contact and appointments

You can contact me for more information by email or make a telephone appointment here.

If you prefer personal contact, you can make a first introduction Face to face appointment or Online appointment. 

 

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