Category: Anxiety

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Six Simple Steps To Self-Care

These tips for self-care will help towards achieving positive health and wellbeing. You’ve heard the expression ‘Charity begins at home,’  so does self-care. Let’s be honest if you can’t look after yourself and take an interest in your wellbeing, why should anyone else?

Successful people use simple mind hacks to boost their self-confidence while they sleep and feed their minds with personal development programmes and podcasts by day.

With the NHS creaking under pressure and GP appointments hard to come by, preventative steps to ensure our positive mental health and wellbeing  are more important than ever.

Tips for Self-Care

One Eastern approach to wellbeing is called Ayurveda, roughly translated as The Science of Life. I’ve loosely studied Ayurveda since 1984 by reading and attending courses but I feel as if I’ve just scratched the surface! It’s  a vast subject and one of the main things is to understand your constitution, also known as your doshic make-up.

A quiz can help you do this and it’s one of my favourite tips for taking better care of yourself so read on…

  1. Know yourself. Take the Dosha quiz here: Dosha Quiz
  2. As we move out of late summer, rethink your diet,  you’ll need to eat differently as the Autumn winds and damp weather take hold.  See my delicious recipe below.
  3. Keep negative thoughts at bay, use this  vibration meditation. Close your eyes, inhale slowly and on the exhale make the sound Mmmmmm. Feel the vibration on your lips and imagine it resounding around the inside of your brain. Do this for 3 minutes minimum. For a greater sense of calm try 7 or 21 minutes. It’s excellent if you suffer from insomnia,  obsessive thoughts and anxiety.
  4. Are you one of those people who feel irritated easily? Start the day with fresh lemon and warm water it’s cleansing for the liver and surprisingly, can calm your disposition.  If your digestion is feeling sluggish peel and slice fresh ginger, boil it and cool before drinking first thing in the morning. It feels very warming to the gut.
  5. If you have trouble sleeping, massage your hands and feet with warm sesame oil and go to bed wearing socks and light cotton gloves. Write down anything that could keep you awake . Make a list of all the things you have to do tomorrow, then forget about them until the morning. When there are things you need to get off of your chest, journal until you’re bored!
  6. Aim to bathe in nature at least once a week and preferably more often . Go for a walk in a park, woodland or  visit the seaside, blue and green are soothing for the soul.

Would you like to try a regular weekly online meditation class? 

I run a session at 8.30pm – 9.30pm on Wednesday evenings email me at sue@thestresshacker.com and I’ll send you details. Read some of the testimonies to hear what other’s say about it.

Recipe for Kitchari

Make the recipe below for yourself and see how nurturing it is. Let me know how you get on I love to hear your feedback.

Ingredients:

  • 1/2 cup basmati rice 1 cup mung dal (split yellow) I also use red lentils as I find them much easier to digest and quicker to cook.
  • Approximately 6 cups of water
    Roughly 1 inch of fresh ginger, chopped or grated – it really is easier to peel with a teaspoon!
  • ¼ teaspoon of rock salt
  • 1 tablespoon of ghee
    1/2 tsp. coriander powder
    1/2 tsp. cumin powder
    1/2 tsp. whole cumin seeds
    1/2 tsp. mustard seeds
    1/2 tsp. turmeric powder
    1 pinch asafoetida (hing)
  • It’s a bit of a faff measuring this out every time you make it,  I make it up in bulk and keep it in a jar and I tend to pulp it into a powder in a pestle and mortar (except the ginger and fresh coriander.)
  • A handful of freshly chopped coriander
  • A handful of  assorted vegetables ( these are optional)
  • Preparation – takes no time.

Cooking Instructions:

  1. Thoroughly wash your lentils in a sieve, make sure the water runs clear through them and leave to one side.
  2. Place a heavy bottomed saucepan on a high heat, when it’s hot, turn it down add the ghee, let it melt and throw your spices in (but NOT the fresh coriander) stir them into the ghee until the seeds pop (If you haven’t pulped them) Do NOT let it burn.
  3. Next add the washed lentils and coat them in the spicy ghee mixture, then cover until they become soft. (Check from time to time that it’s not burning and add a little more water if necessary.If you want more of a soup, add more water and don’t add rice. If you want a more substantial meal, add less water and add your vegetables for about 10 mins or less if you like them al dente.

    Note:      If you’re adding some vegetables, wash and chop them into small chunks, you could use broccoli, courgettes, carrots, sweet potato, or some spinach or cabbage.
  4. Finally throw in a packet of 2 minute basmati rice (or a cupful that you might have already cooked) and stir in for 4 or 5 minutes.

In my opinion good cooking comes from tasting as you go along, after all you’ll be eating it so you’re the judge of it! If you’re feeling low or unwell, this is considered a ‘healing meal’ and is the perfect remedy for any body type or age group.  Enjoy!

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Anxious About The Ukraine?

Is Your Anxiety Creeping Up?

I’ve had quite a few messages from people who are struggling with anxiety about the attack on the Ukraine and I doubt anyone could fail to be affected by it.

But here’s the thing, if like me you are highly sensitive it’s a bad idea to listen, read or watch too much of the reporting. It is a trigger for anxiety,  it really can have a negative and detrimental effect on your health and wellbeing.

Isn’t that just being ignorant?

I’m not being an Ostrich or selfish when I say that I limit how much of it I allow into my world. I have made myself  ill in the past with anxiety by worrying and feeling anxious about things I have no control over.

These are some of the things I advocate that will give you a sense of control (instead of panic)

Take Gandhi’s advice and “Be The Change You Want To See Happen In The World”  (Apparently he didn’t phrase it quite like that  but you get the gist) Practise being peaceful, in this way you lessen inner conflict?

  1. If you believe in prayer, pray.
  2. Quieten your mind and body with a simple meditation of bringing your attention to your breathing hundreds of times throughout the day. Given you’re a microcosm of the macrocosm Be Peace.
  3. If you actually want to do something, dig deep and donate even the smallest donation will be of help to the Ukrainians in their time of need.
  4. Remember the ‘golden hours’ that set you up for how you’re going to feel during the day, are the first hour in the morning and the last hour at night.  This is NOT the time for catching up on the news, lunchtime or sometime through the day is better.
  5. I went online to Etsy Ukraine.com  and purchased some digital products in an effort to support.
  6. Campaign when and where you feel able to.

If you need additional help to stay calm, relaxed and free from anxiety try  Stress Free With Confidence the hypnosis MP3 that will ease your stress.

Finally if you’re still feeling stressed consider doing some research on the wonderful Ayurvedic herb Ashwaganda. The benefits include helping to reduce inflammation, combat stress and anxiety, improve memory and  help balance blood sugar as well as boosting muscle strength. Personally I found it really helped improve the quality of my sleep.

Thats all for now and thank you if you’ve taken the time to read to the end.

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10 Steps To Stay Stress Free After Lockdown

Going back to work after lockdown will have it’s challenges for sure. Because there’s a tendency in life to cling to the familiar, to feel safe and secure, change can feel threatening. Are there steps we can take  to feel more in control and stress free after lockdown?

Read on for some suggestions on how to make your re-integration as stress free and smooth as possible.

Indeed let’s also remember, that whilst the more extrovert among us may be excited at the prospect of returning to work and re-engaging with an audience, other’s may well
dread the return to work for that very reason! Just the act of interacting with gregarious

Outgoing Personality
Stress-free and ready to go!

colleagues can be draining, anxiety provoking and far from stress-free for those with more introvert tendencies.

Rather than worrying about what might happen,  aim instead, to discover how to ring fence yourself and reduce the risk to your mental health and emotional wellbeing.

Write a personal risk assessment and find stress-free solutions for your particular situation. Have a look at some of my suggestions below

You may wonder, can there be certainty in such uncertain times?

Perhaps a level of acceptance is a better state to aim for than a sense of certainty because we are in a state of flux and futures are uncertain for many of us.

Yet the fact remains, we want to feel in control and there is so much in life that we have no control over,  the sooner we accept this, become flexible and adapt, the less stressful life will be.

Taking Charge of life
Stress-free and back in control

How can we handle the stress of not having control? In this link I explain the Circle of Influence and Circle of Control a tool that facilitates the discovery of personal ways to feel empowered and stress-free.

In fact, something as simple as learning a gentle breathing technique can quell a rising panic allowing you to regain self-control in the middle of a meeting or on the train going to work.

 

Before returning to work make a list of some of the things you are in control of.

Below are some tips about how to stay stress free after lockdown.

1. Consistent Clear Communication

This might be expressing to your line manager/supervisor/boss that you’re struggling with an aspect of the return to work. If you find it difficult to verbalise, write a private and confidential email outlining your concerns.

Likewise where possible, suggest one or two solutions to the problem you’ve identified, such as split working from home/office. Changing hours or asking for clarity on the troubling issue.

This way you take both the problem and the solution to your boss, who may also be struggling with issues.

2. Listen to yourself first

Your body will give you very clear signals of discomfort and distress if you tune-in and listen.

Try this, a minimum of 5 minutes quiet time each day can be enough to pick up on a tightened chest, or a churning stomach. If your body is light and buoyant all is well. Feelings of heaviness, constriction are not good signs, what do you think that’s telling you?

Pay attention to these feelings and aim to explore and address the issue causing these problems, talk them through with a trusted friend, colleague or engage a therapist or coach.

We know that there is a global collective grieving at this time but what we don’t know is who is grieving, or what or whom has been lost. It could be a loved one, a job or an income. Never has there been more of a need for kindness, compassion and understanding.

 

3. Listen and be prepared for emotion

Besides listening,  know that we can’t fix other people’s stuff so don’t even try! What you can do is offer people time and space to listen, really listen and it’s one of the kindest gifts we can give another. Even identical twins suffering the same loss will experience their bereavement differently, so we should never presume to know what someone is feeling or when.

It’s much easier to ask them, “How are you?” and then listen, you may pick up the signal immediately that they do not want to talk about it or maybe if you stay quiet for just that tiny bit longer, they will share something with you.

Again, prepare yourself to be uncomfortably comfortable in the face of emotion. People who you least expect to be emotional may break down and cry in your presence. Be with them, hold the space for them and resist the temptation to hand them tissues, put an arm around them or placate them with platitudes.

Consequently they  are more likely to benefit and recover quickly if you don’t react in this way. That’s empathy and compassion and can help them enormously.

4. Find Your Balance

Aim for balance and work out how you can achieve that? What do you need to do to re-energise? Do you need to stop and give yourself a short break to move around for example? Are you the type of person who needs to eat a little and often to keep your energy high? Are you sipping any water regularly? Is your head feeling hot? Perhaps you need to take the EarPods out of your ears to give them a rest.

Make a list of resources you need to keep with you to help you to feel balanced and in control.

5. Ask yourself good quality questions

“What do I want. What do I need to feel more balanced now?” Listen to your response, that’s your prescription, your wisdom so why not take your own advice!

6. Work Smarter

Because many people will be returning to a backlog of work and since multi-tasking has been debunked,  avoid that! Instead aim to spend longer at the outset and create a clear plan of action.

Besides prioritising tasks with a simple A,B,C,D method  which will quickly provide order, you’ll also have a more realistic view of your workload.  This will give you greater sense of control. You will also be in a better position to manage your expectations and communicate your position to colleagues or staff.

7. Set Realistic Goals

In addition to creating  a schedule of work, aim to set small pragmatic goals. In your planning phase work out roughly how long each task will take, block that time out in your diary/calendar with the time span. This keeps goals realistic,  also schedule in short breaks, to stand up and stretch, have a comfort break or a drink.

As a result of  utilising steps 6 and 7 you offer yourself an opportunity to validate your efforts and recognise your achievements. In this way you’re not waiting around for someone else to pat you on the back. Say ‘Well done”  and reward your good behaviour with a treat. A luxurious bath, a walk with a friend or carving out some time to read a book.

8. It’s OK to say No

Furthermore practice saying a good, clear No try saying it  out loud now! You can be pleasant but firm when you say No. “No, I already have more than I can realistically handle” No I simply do not have the available time. No, it’s not my responsibility, I cannot take that on” Get used to that word in your mouth and throat.

In fact I often have clients’ practice saying No in front of a mirror in as many different tones and volumes as possible. Add to this good body language, such as a firm hand extended away from your chest with a big “No” should you need to communicate your position more clearly, will speak volumes.

9. Connect At Your Own Pace

You’re either itching to get back out with friends and family or feel the need to connect slowly.

First it’s your business is to know what you want and need. Secondly negotiate with yourself to establish what feels right and manageable for you. Thirdly practice out loud explaining to your friends and family how you need to proceed and see how you can arrive at a workable compromise between their expectations and yours.

10. Recognition And Validation

Finally, Be Your Own Cheerleader. Just be kind and loving to yourself. You will get the best from yourself by being supportive and gently encouraging. Watch out for the inner critic, sack your ‘Judge’ and pump up the volume on your balanced assertive adult self!

There is no ‘right’ way to do this only the way that is right for you, so aim to honour and respect your needs and keep your communication honest clear and consistent.

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Open It Now! It’s For You

How are you? It certainly feels like we’re being tested on so many levels in these changeable times.

I’m sure you know that among other things,  stress is a feeling of not being in control which can trigger all kinds of emotional, psychological and behavioural problems.

But how to deal with it? One of the main keys to dealing with stress is to develop flexibility so that we improve our bounce-ability factor and become resilient.

Dare I say the most flexible tree is the bamboo because of it’s ability to bend easily in the wind and then stand tall again.

How can we become more flexibile? Well I could say take up yoga, develop new hobbies, improve your way of thinking by listening to hypnotherapy programmes. But better still, find your own ways. 

Write down 10 things you could do to become more flexible mentally and physically.

Along with sending you my good wishes for the holiday period I want to offer a couple of approaches to help manage stress, anxiety and any other difficult feelings.

A Christmas Gift For You
 
Please do the exercise, as it’s experiential, it will only that will take about 7 minutes of your life and it may prove valuable. Try it now.

1. Sit somewhere away from distractions and close your eyes.
2. Repeat the following words to yourself silently and mentally.
“Be” “Just Be” repeat this periodically until you find your breathing slowing and a sense of quietness beginning to emerge.

You might find the next bit challenging and counter intuitive on one level but just go with it.

3. Invite the negative thought/feeling/emotion into the quieter space by simply saying “I welcome…       (anxiety, frustration, sadness, headache, stomach churning or whatever.)

4. Imagine them as an unexpected, slightly unwanted guest who’s arrived at your door but your good  manners dictate that you’re going to invite them in anyway!

5. When you’ve repeated ” I welcome” let’s say anxiety in, notice where it lives. Do you feel it in your chest? Or stomach for example.

Don’t get lost in the thought or feeling and don’t get too involved, stay mildly detached, you’re merely observing it.

6. After a few minutes of this, welcome in the opposite feeling/emotion/thought. So you might then say silently “I welcome peace and calmness” again repeating it several times.

Notice what peace and calmness feel like and where these feelings sit in your body.

Another odd thing to suggest but do it anyway…

7. Begin to move back and forth between the words  “I welcome anxiety and tension” then “I welcome peace, calmness and tranquility”

8. Finally after doing that for a couple of minutes, imagine you can step back away from the opposites and repeat silently “Be” “Just Be”

Let me know how that works for you.

The second gift I would like to offer is a free mind/body training that will lead to a more relaxed in control you.Download it and practise it until you’re able to do it anywhere anytime on your own. It’s my gift to you along with my fervent wishes that you be well and happy.

It’s a tried and tested method that with repetition will give you a greater sense of control in your world.

https://www.thestresshacker.com/product/relax-autogenic-relaxation-response-program/

Oh and if you fancy listening to an interview I gave earlier in the year about finding your purpose check it out here:

https://www.hotflushrebels.com/optin1597304230526

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5 Great Ways To Get Through Lockdown

If you are going to get through the 2nd lockdown with your mind intact and with a stronger bounce-ability factor it may well be down to you and you only!

Grow Up

Before you read this, grab a notebook… this could be your most valuable resource as the weeks go by.

I’ve said it before I’ll say it again, DON’T text or type, WRITE. There’s something about engaging your mind and handwriting simultaneously that makes these exercises much more powerful.

What if it’s true that no-one knows what you need better than you?

Then all you need to do is answer these questions and take your own advice and follow your own prescription.

1. Stop Scaring Yourself!

How do you do this? Write down 7 or more things that you think that make you feel worried, anxious and scared.

Include any pictures, images or past memories that you constantly revisit, you know, those things that help keep you in a state of fear.

Now write down as many ways that you could stop yourself from doing this, for example “I could choose different thoughts” (write down those different thoughts).

Choose different images, find pictures in magazines that are uplifting and positive. Put them where you’ll see them regularly, if that’s not possible stick them inside a cupboard or wardrobe door.  Look at them a lot.

Create New Movies: Re-run any memories or flashbacks that are negative but this time with a positive outcome. For example if you have pictures in your mind in which you are the victim, now see the perpetrator(s) being disempowered in as many ways as possible.

Keep running the new images with brighter colours for example  seeing a bully as smaller, insignificant and dis-abled from their bullying ways. Regularly revisit this new ‘memory’ until you feel bored with it.

When you do this exercise always leave yourself looking bigger or taller stronger, more empowered and assertive.

2. Pull Yourself Together

Look again at the image of the Russian Dolls above and remember that you carry all of you inside. This means that more often than not your scary thoughts have nothing to do with the here-and-now!

It’s true; you may be having “What if” thoughts that have no bearing on your current situation. They could be coming from a younger you. Equally so you may be constantly spending time in the future worrying about what could happen tomorrow, next week or even a year from now.

When we consider that truly the only bit that’s real is now, why are you spending your valuable energy roaming back into the past and forwards into the future?

If you really stop and think about this, it means that you’re constantly cheating yourself out of  time and the ‘now’!

The chances are that every anxiety provoking thought is either about something that’s already happened or something that might happen. Practice being here now more frequently and one way to do this is to link something to a scary thought.

For example you’re thinking “ What if I can’t pay the next heating bill”

Shout inside your head “Get Up And Shake Off” Now stand up, feet apart and shake your hands and arms. Quickly! Shake each foot and leg … just like swimmers do before a race, shake off the excess adrenalin. Do this for a minute then take a deep breath and as you breathe out make a loud “Haaaaa” sound repeat twice.

That’s it! Do it every time you have an anxious thought, this way you’re changing your ‘state’ empowering yourself and getting back to the present.

3. Laughter Is The Best Medicine.

Remember who and what makes you laugh. Find as many films, jokes and books that make you laugh. Be sure you talk to the friend who makes you laugh (the one you have that chemistry with) regularly.

4. Exercise More

You must be sick of hearing this by now but someone has gone to the trouble of researching this and there’s tons of evidence to show that a brisk half an hours walk does wonders for the mind and body.

If you need a goal see how quickly you can reach a destination each time you  walk.

If you need motivation buddy up (at a distance) or meet your walking buddy a location for incentive.

See what the NHS has to say about the benefits of exercise.

5. Forgiveness

Forgiveness

If you’re beating yourself up for something you did in the past that was wrong perhaps it’s time to forgive.

Mistakes are valuable ways of growing and learning, just ask a Scientist, they constantly get it wrong, until they find the right way.

What I’m saying is, it’s normal to screw up you’re not perfect and never will be!

If you hurt others by screwing up and you feel brave enough and it’s appropriate, then contact them and tell them how sorry you are for the pain or trouble you caused. Don’t look for forgiveness from them, that’s your business but aim to make amends if and where you can.

With that done, if you can be sure you will not repeat that behaviour then forgive yourself and practice forgiving yourself until your wrongs sit more easily with you. You do that by saying “your name… I forgive you, you are forgiven now.”

It’s remarkable how many people beat themselves up for years for things they’ve done. I’m obviously not condoning bad behaviour but if you’re genuinely remorseful, would never do that thing again… then be kind and gentle to yourself and forgive.

If you need to take a short break  away from the family or just to reset remember to help yourself to my 7 Minutes of Zen download…this is what one person said “It’s fabulous!”

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Yoga Online with Sue, and an Interview with Psychologies Magazine

Thank you for your fantastic response to my online yoga classes. Who knew so many of you would be interested! My technological learning curve continues! 

I will get back to you as soon as possible to let you know the days and times for my yoga classes.

I’m hoping to make the booking process really simple. And, if you work for the NHS, please drop me a line and I will gift the class to you in honour of your amazing hard work and dedication. We love you!

You can keep an eye on the Yoga section on my website for more information, and I’ll email those who have contacted me with further details soon.

 

 

Stresshacking your Anxiety – my interview with Psychologies Magazine

My next podcast: episode 8 is now up, and is sitting there lonely, ready and waiting for listeners, so please pass it on to anyone you know who may find it helpful at this challenging time.

The big question this week is: How do we take back control of our anxieties?

I’m here to tell you that you don’t have to “cope” with anxiety – you can kick it to the curb. ⁣

This episode contains edited extracts from my conversation with Suzy Walker from Psychologies Magazine on a recent Facebook Live event. They have conversations with experts every day at 1pm so tune in!  ⁣

Listen to Episode 8 of The Stresshacker podcast now:

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(Or choose your preferred podast catcher here)

As always, I’m so grateful to all of you who have given me so much encouragement and positive feedback. I’m learning as I go and it’s great to have you along for the ride. If you want to contact me, remember it’s Sue@TheStresshacker.com. And if you can help me to spread the work by sharing my podcast with your friends (and leaving me a review on Apple Podcasts) that would be so kind of you.

Global Meditation – Join me!

You’re going to hate the next bit… I have an odd condition called discalcular, when I said that there is to be a global meditation on Saturday 4th  April I gave you the wrong time, Oops!

I’m sorry to say that it is actually at 3.45 am!!!

I will be getting up for that because it’s only 20 minutes and I think it’s extremely important. Here’s the link to find out more and if you get up at that time please know I’m there with you.

Learning to draw

I’ve always meant to learn to draw. Recently, I realised there was no point waiting until I retire to start doing things like this, so I signed up for an art class. It was meant to start soon. Needless to say it’s been postponed to later in the year…

I haven’t let that stop me, though. Here’s a drawing I did the other day of my dog friend, Puds.

I did the drawing from a photo from the Dogs Trust (which I’m about to start making a regular donation to). I showed my picture to my grand-daughter and asked what we should should call him/her. She suggested Puds. So, meet Puds!

And, for those of you who are running out of ideas to usefully engage your children try hopping over to author Alex Milway’s Youtube channel where he will teach your children how to draw a bear!

Finally, remember to stay hydrated at home. Drink plenty of warm drinks and your daily water intake. Do you know it helps conditions such as plantar fasciitis when you stay hydrated? It’s true!

xx

Sue

 

PS. There was an exclusive offer code to Psychologies Magazine readers for a FREE copy of Stress-Free Relaxation with Confidence (easily my most popular download) and access to my Wellbeing In A Week course. Listen to my podcast now to find out how to get hold of the code.

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Stresshacker Podcast #5 Are You Anxious About A Career Change?

the stresshacker podcast episode 5 anxiety about career change
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We’ve reached episode 5 of The Stresshacker Podcast! I’ve been so blown away by the response to my adventures into podcasting. It’s a new experience for me and I’m learning as I go. I’m looking forward to making more and I hope you’ll join me on the ride! If you’ve enjoyed these recent episodes, please do like them on iTunes and subscribe wherever you get your podcasts.

In this latest episode I address anxieties around career change. I offer some simple exercises to gently guide you toward a new career – and to even find your vocation.

Over the years I’ve seen many clients whose anxiety has been generated by the need to make a career change and yet deep down they feel afraid to leave the security of what they know. For many people the thought of change makes them feel afraid and anxious. But with a little daydreaming, planning and even saving for a while, it is possible to prepare your escape route and move in a different direction of work that will bring you more happiness.

Listen here to Episode Five of the Stresshacker Podcast to find out how!

Thanks so much for all your kind words and feedback. Do get in touch if you have any thoughts on future episodes – or to let me know if you’ve found any of the episodes particularly helpful!

To listen to all previous episodes click here

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Stresshacker Podcast Ep4: Beat Anxiety, Depression And Burnout With Balance

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So many people I see in my practice are lacking energy; they feel tired, anxious and lethargic especially during wintertime. Never before have so many people and, dare I say, particularly women, been so exhausted and frazzled!

That’s the subject for my latest podcast.

Episode 4 of The Stresshacker Podcast offers some valuable ways to re-connect with yourself and others.

I talk about how you can bring much needed balance back into your life and, in the process, counter some of the struggles that we face – such as depression, anxiety and exhaustion.

The pressure is constantly on and our lives are more demanding than they have ever been.

Think about it, are you constantly doing?

In the absence of a nice smattering of being (or certainly doing much less), there’s an imbalance. The more doing we do the more that imbalance will show up in our everyday lives.

Listen to this episode for ways you can regain your sense of balance.

I’ve been so blown away by the response to my adventures into podcasting. It’s a new experience for me and I’m learning as I go.

If you’ve enjoyed these recent episodes, please do like them on iTunes and subscribe wherever you get your podcasts. It really does make a difference to how many people find the podcast!

As a special thank you for those who listen to the end, I’d like to offer you half price access to my Wellbeing In A Week short course. Listen to the podcast to find out how to claim it!

I’ll be back soon to bring more peace into your life.

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Episode page:  (let me know if this isn’t available on your favourite podcast app)

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7 Ways To Cope With Anxiety (And beat it!)

How do you stay positive, upbeat and free from anxiety? Recently a client  told me she’d felt great for a couple of weeks after her session and then started to feel anxious again (it should be said it was only her first session!)

Ways to cope with anxiety by The Stresshacker
Combat anxiety with repetition

Despite the popular notion that some people are naturally optimistic, I explained that to stay confident, positive and to cope with anxiety better, you need to work at it.  It’s like going to the gym to  build strength and stamina  – it’s no good going once!

Firstly  you need a map to follow, a daily plan in order to create and maintain a better mind set, then repeat that plan consistently.

Coupled with the knowledge that on average people have 60,000 thoughts a day, most of which are re-runs from the days, weeks and months before, it’ makes sense  to choose different thoughts. If you are constantly thinking the worst doom and gloom thoughts, if you’re endlessly  judging and criticising yourself and others YOU are the one making yourself feel anxious.

Here are some useful ways to cope with anxiety:

1.  Stop Negative Thoughts – Embrace Positive Thoughts – Keep Anxiety At Bay

Do you know the fastest way to maintain positive thinking and dump negative thoughts and anxious feelings? Hypnosis! Hypnotherapists have a great understanding of language patterns and are skilled in the use of positive suggestions. I carefully craft hypnosis programmes to bypass the critical part of the mind so that positive, constructive suggestions are quickly taken on board by the subconscious mind.

2.Repetition.

Repetition is the mother of all skills and in a warped kind of way people often practice thinking anxious thoughts! How crazy is that! Why would anyone do that? It’s just bad habits, like eating junk food! If you want to sustain  a better mind-set you need to hear positive suggestions and encouraging ideas a lot, EVERY DAY EVEN!

Moreover there’s a  short cut,  want to know what it is? Go back and read No. 1 again it’s effortless!

The only discipline you need is to keep a listening device close to your bed at night, after the initial  21 days tune in a couple of times a week  to boost your new positive mind-set

It only takes 21 days to build the muscle memory necessary to create new habits.

Ways to cope with anxiety by The Stresshacker
Train The Brain To Release Anxiety

3. Meditation.

In contrast to hypnosis  when you find ways to still the mind and give it a break from incessant thinking you can also interrupt the cycle of negative thinking. Think of it like changing channels on a radio, there are loud, provocative shouty stations and calm, relaxing programmes on a different station.

As a matter of fact look no further, go to the Free Stuff here and download your free meditation programmes as my gift to you for a more calm, positive 2020.

4.Develop an attitude of gratitude.

Stick a Post-it note where you will see it each day to remind yourself of something to be grateful for.  It doesn’t matter what it is. You can train your brain to turn negatives into positives. For example I balked at my tax bill recently then quickly reminded myself it means I’ve got a job, something many people would be grateful for. I’m still working on that one!

Gratitude
Being Grateful

Being grateful also encourages open-heartedness, you feel more able to give and receive. So do something nice for someone else and enjoy feeling uplifted.

Also have a look at what the expert on gratitude Robert Eamon has to say.

5. Recognise Your Success.

Similarly to gratitude, appreciation is the enemy of anxious feelings. One of my favourite exercises from our self-help book I Just Want To Be Happy really helps you value yourself.

Do it now quickly. Grab a pen and write an exhaustive list of your achievements. I mean everything, from your first swimming certificate, getting that promotion, buying that car to having your babies! Think of as many things as you can, you will be impressed by all  you have accomplished in life so far. If you’re not astounded by your achievements make this year the year you do all those things you’ve been putting off.

It is your job to make you happy I hope this spurs you on to go for it!

6. Sleep Well

Sleep is so important to our overall sense of wellbeing. Whether you’re a  5  or 8  hours-sleep person, the quality of your sleep matters. Develop good routines such as having a technology free bedroom. Go on, really flex your mental muscles and be disciplined enough to TURN YOUR ROUTER OFF over night!  Don’t take my word for it! Try it and discover a) how empowering that feels and b) notice the subtle energetic shift that improves your environment.

For other sleep support invest in the Sleep Well Now programme.

7. Exercise more

Equally we know that exercise is just as important and definitely helps reduce anxious feelings. If you want to feel better and think more positively, plan to get more oxygen into your bloodstream. Yoga, walking and swimming are great ways but really it doesn’t  matter what it is, DO SOME  EXERCISE. Train yourself to enjoy it! Make a commitment to regular exercise  at least three to four times a week.

Moreover when you agree to meet and exercise with a friend or colleague it strengthens your commitment.

So that’s a starter plan to keep you mentally and emotionally buoyant. I am excited to launch a new service at thestresshacker.com I am offering tailor-made hypnosis programmes to help you achieve your goals, improve your mind-set, reduce stress and cope with anxiety. Email me sue@thestresshacker.com to find out more.

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What is Wellbeing? How can it work for you?

Wellbeing In A Week Course

Why is Wellbeing so important?

Wellbeing online course
WELLBEING AND HEALTH

Simply because it affects your overall health and happiness.

As a teacher and therapist of many years I see first hand how important wellbeing is for people to thrive. See what the World Health Organisation has to say about it.

I have learned that everyone has a story and none of us move through the journey of life unscathed. Some people suffer anxiety from past or current events and other’s live with emotional scars. And whilst some live with physical traumas, everyone has to deal with loss at some time in life.

It’s Not   Happens To You, It’s How You Deal With It.

My short course Wellbeing In A Week helps combat anxiety and stress.

It offers simple exercises and is packed full of opportunities to program positive thinking and wellbeing into your mind and body.

There are 5 main components to Wellbeing

1.Connection

Loneliness is an epidemic and there are many reasons for it, technology not being the least. People who feel lonely often talk about feeling isolated too. Whilst this isolation is actual, in that they may have stopped going out and connecting to others,  it can also show up as a  physical numbness,  an inability to feel.  In therapy we discover that  this usually forms part of a much bigger picture of grief.  Grief can come from all kinds of scenarios such as a childhood where parents are absent because of  divorce, death or just  ‘unavailable’ because of long working hours. Grief and isolation can also stem from periods of bullying at school or in the workplace.  The lonely person can feel cold, numb and shut-down.

The remedy is to  connect, learn to trust again and reach out for connection. Finding just one  person to talk to or discovering a small group that you could join. You can develop connection by taking up a  hobby. 

2. Be Active

It’s so important to stay fit and healthy. The stress hormone cortisol goes up when you feel lonely and this can compromise your immune system and affect your heart adversely. Psychologically this could be because ‘affairs of the heart’ will have you thinking in negative cycles spiralling into anxious and depressed thinking.  Serotonin, Oxytocin, dopamine and endorphins all help us to feel happy and most are released when doing things we love and enjoy … so find the exercise you love and boost your wellbeing.  So many people talk about a sense of ‘coming home’ for example, when they discover the joys of yoga. 

3. Keep Learning

Keeping your mind active by discovering something new learning something different from your usual daily routine will boost your wellbeing.  It could be something technical or a musical instrument or online courses that teach you how to think differently such as Wellbeing In A Week.

Wellbeing In A Week, online course, the stresshacker

Remember there’s always help at The Stresshacker to deal with things that threaten to derail you or negatively impact your wellbeing.

Take at peak at the shop here for resources to:

4. Give To Others

Yes! believe it or not giving to others makes us feel great! Develop an attitude of gratitude to boost your happy hormones. Think back, when was the last time you helped someone out? The last time you made a random act of kindness? If you can’t think of anything try doing something by the end of today to help someone out. You will be helping yourself too.

5. Mindful

Being mindful means being present in the moment here and now.

Try this exercise,  stop right now and centre yourself by observing 3 things that you can see, 3 things you can hear, 3 things you can feel without moving too much and 3 things you can smell and taste. 

How was that? How long did it take.  It was easy wasn’t it! And do you know what’s even easier? Go to ‘freebies’ section in The Stresshacker shop and download your free audio guides for mindfulness. Let me know how you like them.

Interestingly sometimes the smallest change in your routine, your thinking or habits can have a massive positive impact on your health and wellbeing. Investing in self-care is probably one of the most important things you can do to maintain a good sense of self and wellbeing.

Enjoy!