In the quest for combating anxiety and discovering inner calm, cognitive hypnotherapy stands as a powerful ally. This therapeutic approach integrates cognitive and hypnotic techniques to address the root causes of anxiety, providing individuals with personalised tools for lasting change that is tailored to your needs. In this article, we'll explore five powerful techniques that you can incorporate into your day to help you combat anxiety and rediscover a sense of inner calm.
Deep Breathing Exercises: When anxiety strikes, take a moment to focus on your breath. Practice deep breathing exercises to engage your diaphragm. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. Repeat this process, allowing your breath to anchor you to the present moment, promoting a sense of calmness. This helps activate the parasympathetic nervous system to help you slow down and rest.
Mindfulness Meditation: Embrace the practice of mindfulness meditation to quiet the mind and reduce anxiety. Find a comfortable, quiet space, and focus on your breath or a specific point of attention. I often find that by focusing on what is moving and what is still helps me find time to be in the moment. This way you can allow thoughts to come and go without judgment. Consistent mindfulness meditation can rewire your brain to respond more calmly to stressors.
Progressive Muscle Relaxation (PMR): Progressive Muscle Relaxation is a technique where you systematically tense and then release each muscle group in your body. This method helps release physical tension associated with anxiety. Start from your toes and work your way up to your head, tensing and relaxing each muscle group as you go. This often helps when you feel a need to release the physiological impacts of the anxiety.
Positive Visualisation: Combat negative thoughts by incorporating positive visualisation into your routine. Close your eyes and picture a serene place or a moment where you felt completely at ease. Engage all your senses in this visualisation, allowing the positive emotions associated with that memory to replace anxiety. It is helpful to have a safe place that the mind can go to especially before bedtime to help you have a calm nights sleep.
Establishing a Routine: Creating a structured daily routine can provide a sense of stability, reducing anxiety. Prioritise self-care activities, allocate time for work, exercise, and relaxation. Consistency in your routine can signal to your brain that there is order in your life, fostering a greater sense of control.
I think it is important to remember that combating anxiety is a marathon not a sprint. There are no quick fixes and it is important to make time exploring the right techniques for you. All of these techniques work but they don't work for everyone so experiment with these and consider what you need in that moment to help bring you down. Sometimes we need to ground ourselves in the moment to remind ourselves that right now we are safe and other times, it is helpful to shake or use PMR to release the stress before it is possible to access the power of breathwork.
If anxiety is something that you have been struggling with an you feel that you would benefit from some support then please get in touch. I offer a 30 minute free phone consultation where we can discuss your needs and how I work. I can give you some advise on how to move forward, build resilience and cultivate a more peaceful and balanced state of mind.