Anxiety Management Techniques

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I work with clients as an anxiety relief coach-therapist and support people to find effective ways to change their physiology through relaxation techniques, developing more self-awareness and learning productive coping strategies. Here are a few anxiety management techniques that you may find useful.  Choose the one’s that you find most beneficial and enjoyable as they are not one size fits all techniques.

Relaxation is the return of your system to equilibrium. When you are functioning at your best there is homeostasis (a state of equilibrium) between your bodily functions.  So when your body is under stress it will try to find balance by producing feel good hormones called endorphins, these are opioid peptides that help to deal with pain and anxiety by relieving it and producing a sense of wellbeing.

BREATHE TO RELAX ~ deep breathing is the fastest way to activate your ‘rest and restore’ parasympathetic nervous system. Experiencing a deep breath into the abdomen is not only relaxing; it’s been scientifically proven to positively affect the heart, brain, digestive and immune system. Deep breathing alters your state of mind and helps your body to relax. Regularly engaging in 1-2 minutes of this deep breathing technique throughout the day will keep you calm.

Try these deep breathing techniques:

  • Breathe deeply and slowly so that your inhalation and exhalation are the same duration.
  • Count 1-2-3-4 in your mind while inhaling and 1-2-3-4 while exhaling. Gradually increasing the numbers as you deepen your breathing.
  • Alternate nostril breathing can also help to slow and deepen your breathing. Using your thumb and ring fingers to gently open and close the nostrils, breath in 1 nostril and out the other. Repeat for 5 cycles and then change nostrils.

HOW TO AVOID PANIC ATTACKS ~ People who suffer panic attacks are usually very aware of their physical sensations and any changes that may occur such as hyperventilating, fluttering in the stomach, heart palpitations, sweating, etc. This awareness of any physical changes then heightens their anxiety, as they begin to worry about having a panic attack – what IF this happens or what IF that happens? The fear of having a panic attack as well as the fear of other people seeing them or judging them all serve to heighten their anxiety and this then triggers a panic attack which is frightening.

Mindfulness is being fully present in the moment you are living in and it is the antithesis of anxiety which is worrying about what was or what will be. One aspect of mindfulness is shifting awareness – choosing what to pay attention to by learning to direct your focus and attention to what is happening around you. By focusing your attention on what is happening around you, to your outer world instead of your inner world, you stop focusing attention on physical sensations and you gain some sense of control over how you are experiencing life.

To practice mindfulness with shifting awareness you can:

  • Close your eyes and follow your breath into your body as you inhale – noticing the coolness of the air, the pressure of airflow, how the movement feels through your nose, throat and down into your lungs and notice the pattern in reverse as you breathe out exhaling through the nose or mouth.
  • Direct your awareness to all the sounds around you in your environment, paying attention to the location and intensity of each sound. Or shift your awareness to the smells in the environment around you, or to a sense of movement if you are in a place with other people nearby.

It is a good idea to practice the above so that you have a plan to ward off a panic attack when you feel one coming on. Mastering this technique will help you to stop fearing physical sensations that may then trigger a panic attack. You are also using the brain to control the brain which is crucial in anxiety management.

SPEAK or SING ~ One way to interrupt anxious cognitions is to choose to replace negative thoughts and this works very well when you plan to have something in advance, rather than feeling stuck when you are in the middle of ruminating. Compete with your negative thoughts by speaking out loud – reciting song lyrics, saying an affirmation or a poem can be very helpful. Singing is also very effective as it uses more parts of your brain and singing out loud uses even more and adds the dimension of hearing to your positive thought. Plan your songs or the recitation you want to use ahead of time based on what works best for your style and personality. Feel free to share what works well for you in the comments box below, in doing so you may find suggestions from others and create a selection that you can use.


  • Affirmation: Stay Positive. Be positive. Think positive.                                                      
  • Poem: I am not what happened to me. I am who I choose to become. ~ Carl Jung
  • Song: Don’t Be So Hard On Yourself by Jess Glynne

PRACTICE MINDFULNESS ~ We spend a lot of time and energy fighting with our internal states. The expectation is that we should feel good most of the time, so we try to change our anger, get rid of our sadness and escape from our anxiety. Our way of dealing with unpleasant emotions is to get rid of them, change them, suppress them or ignore them. That is what we are taught to do and that is what most of us do most of the time and because of this we become afraid of feelings and try to avoid them. Carl Jung said that “what you resist not only persists, but will grow in size.” When we try to control our feelings they get stronger and multiply. The best way to learn how to cope with difficult feelings is to practice allowing them to be there. Practice exploring them and being okay with them. You gradually build your ability to observe, notice and sit curiously with what is – without getting caught up in the stories that your mind is telling you. You are stepping out of the story and into the experience. You are experiencing the feeling as it is – a physical sensation. You are allowing your body the space and time to process stress. You are also building your ability to be with difficulty, challenges and discomfort and in this way you are able to break the cycle of pain.

BREATHE INTO YOUR BELLY ~ Mindfulness meditation has 2 aspects and the first is stopping and calming. Belly breathing is a simple and effective method for taking care of our strong emotions like fear or anger. These strong emotions can be like standing in the middle of a storm that feels dangerous and overwhelms us. We can ground ourselves by bringing our attention down to the abdomen and breathing mindfully. Focus on your navel, breathe in and breathe out and become aware of the rise and fall of your abdomen. Don’t think of anything; just breathe this way for 5-15 minutes and the storm will pass. The more you practice doing this, the more peace of mind you will experience, so that the next time a strong emotion arises, it becomes easier to belly breathe and you already know that you can survive it.

TAKE A BREAK ~ Take regular breaks from high-stimulation environments. Noisy school classrooms, working in an open plan office, commuting on busy streets, fluorescent lighting, shopping malls, etc. all impact on your levels of stress. Plan regular short breaks in the day to calm your mind and body and make time in-between activities to give your nervous system a chance to rejuvenate itself.

  • Go outside even if it’s only for a few minutes to look at trees, gardens, the sky, etc.
  • Have a picture of your favourite people/places/things handy and spend a few moments looking at it with love and appreciation
  • Move away from your work station – walk up and down the stairs, go to the bathroom even if you don’t need it, have a drink of water
  • Take a mental vacation – close your eyes and imagine your favourite place using all 5 of your senses to experience it fully
  • Sit in a quiet space for a few minutes and breathe mindfully, read or meditate
  • Listen to music that soothes you

SEEK SILENCE ~ Close your eyes and tune into your environment right now. What’s plugged in, switched on and making a noise? When you stop and listen to your life, you’ll notice that you are surrounded by noise all the time. Your body absorbs and processes sound which takes energy, so the absence of peace and quiet means that you are constantly processing sound, leaving you feeling tired and drained. Your body, brain and wellbeing need a rest from this on-going noise and activity. With peace and quiet, your thinking will slow down and your body, particularly your nervous system, shifts to a more balanced state that allows your fight-or-flight system to rest and relax. If you consciously turn down the noise and integrate some time for peace and quiet throughout the day, you will enjoy mental and emotional calm to reduce anxiety, free up your mind to enable you to make better decisions and choices and practice mindfulness.

Tips for intentionally seek out more quiet moments throughout your day:

  • Occasionally enjoy a quiet house – run the dishwasher/washing machine when you go out.
  • Drive or commute in silence without the radio/music.
  • Find a quiet area at work or in your garden/home where you can sit for few quiet moments.
  • Avoid falling asleep to the sound of the TV when you go to bed at night.
  • Try to eat one meal a day alone in silence without any distractions.
  • Manage technology – turn off all devices during certain hours instead of being available 24/7.
  • Shop on-line in the peace and quiet of your home.


Let me know the one’s that you find most beneficial and enjoyable.  Take good care.

Caroline x


Are You Breathing Correctly to Calm Your Mind and Body?

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We all breathe all the time, but do we know how to breathe properly? Take a normal breath in and then exhale.  How much air are you taking in? Dancers, actors, meditators, swimmers, athletes and yogis all work consciously on their breathing as it is vital in order to perform well.   Every time you breathe, you nourish your body and brain, so it’s very important to understand the health implications of not breathing properly and how this impacts on your emotional, physical and mental wellbeing.

Most people breathe from their chest and this contributes to neck and shoulder tension, because you are constantly using the muscles in the top half of your body that are not intended for breathing.  Breathing from the lower half of your body – known as belly breathing which involves the bottom half of your ribcage moving and your belly expanding – is reminding your body of how it is designed to work.  To effectively combat stress, you need to breathe in this way to activate your parasympathetic nervous system (aka your body’s relaxation response).

In addition to its calming physical effects, activating your body’s relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. With regular practice anyone can reap these benefits.


Why has our breathing become inefficient? 

Why has our breathing become inefficient?  Stress – we’re constantly rushing, multi-tasking, overthinking, overdoing it and feeling overloaded. We do everything fast: we walk faster, eat faster, talk faster and we age faster! Consequently our breathing is constantly in fast mode, it’s shallow and quick.  This has terrible health repercussions because every cell in your body needs oxygen, therefore many illnesses are caused or made worse by a lack or imbalance of oxygen. Breathing from your chest underutilises your diaphragm so that your exhalation becomes very passive and instead of using your exhalation muscles, you simply let the air out.  Even though it may feel normal for you to breathe this way, it becomes dysfunctional because the exchange of oxygen to carbon dioxide is out of balance. You could inhale more fresh air if you exhaled all the stale air out more fully each time.

Sub-optimal breathing contributes to:-

Cognitive problems ~ less oxygen = concentration difficulties and memory problems.

Emotional problems ~ depression and anxiety are worsened by shallow breathing.

Acidity and inflammation ~ increase in and longer duration of pain.

Spinal health ~ using incorrect muscles to breathe causes neck & shoulder tension.

Low energy ~ shallow breathing delivers less oxygen to the cells, leading to cells having to prioritize survival over growth and repair.

Hypertension ~ breathing badly constricts blood vessels which can lead to higher blood pressure which in turn makes the heart work harder.

Digestive difficulties ~ breathing muscles stimulate peristalsis, the wave-like motion of the intestines that promotes digestion and elimination. Without this internal abdominal massage, symptoms such as constipation, bloating, gas, heartburn and irritable bowel syndrome increase.

Poor sleep ~ shallow breathing switches on your sympathetic nervous system (aka ‘fight or flight’ response) which impairs deep sleep.

Teach yourself how to belly breathe

Breathing correctly leads to better oxygenation and also works your core more efficiently leading to stronger muscles.  Teach yourself how to belly breathe using the lower half of your body to expand in a subtle 3-dimensional way on the inhalation – feel the bottom half of your ribcage, your lower abdomen, the sides of your waist and lower back all expanding and learn to contract those muscles a lot more when expelling all the old stale air out when you exhale.  Simply practicing mindful belly breathing little and often throughout the day will remind your how to breathe properly, and by changing your breathing you will be able to improve your wellbeing and learn to control stress – not let it control you.

Caroline x

Relief from Stress and Anxiety

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We can all feel stressed at times.  Stress is mental, emotional, or physical strain caused by anxiety or overwork.  It may be defined as the mental state when you are unable to cope comfortably with events facing you. These can occur suddenly and be short-lived (acute stress) or be around us for long periods of time (chronic stress).  Stress is your automatic inborn response that prepares your body to ‘fight’ or ‘flee’ from perceived attack, harm or threat to your survival. It is your body’s normal or natural reaction to fear and change.  Not all stress is bad for us, for example Eustress is a positive stress that increases performance and motivation.

When you are stressed and in ‘fight or flight’ mode you perceive everything in your environment as a possible threat to your survival. Being in ‘fight or flight’ mode bypasses your conscious rational mind—where your more well thought out beliefs exist—and moves you into “attack” mode.  Therefore fear is the root cause of stress!  An acronym for fear is:





In the same way we can all feel anxious at times.  Again this is a normal instinctual response that serves as a protection to aid your survival.  Anxiety is the set of feelings we get when we feel fearful.  It is a heightened state of awareness.  It is subconscious worry based on past experiences that have caused us to feel fearful or stressed.  The amygdala is involved in the processing of emotions such as fear.

So both stress and anxiety are your automatic inborn survival responses that prepare your body to “fight” or “flee” from situations where you feel threatened, or most importantly, when you think that you feel threatened.  It is not always a bad thing, as it warns us when we are under threat and prevents us from doing destructive and dangerous things, BUT out of control negative thinking can lead to constant ‘fire fighting’ which creates anxiety. We cannot be happy if we are always anticipating bad things and this stops us from leading the life we want to lead and ultimately restricts our potential.

‘Fight or Flight’ ~ think of this as your ON switch.  When you are in ‘fight or flight’ mode this results in the release of specific chemicals or hormones into your bloodstream, namely adrenaline, noradrenaline and cortisol, triggering a stress response in the body. Therefore the biochemistry of stress and anxiety is toxic as it creates inflammatory disorders such as allergies, rheumatism, arthritis and cancer.  In short stress and anxiety is bad for your health and your immune system.

‘Rest and Restore’ ~ think of this as your OFF switch.  When you are in ‘rest and restore’ mode the neurotransmitter that is released is acetylcholine that promotes states of relaxation and calm and slows down the heart.

To short circuit stress and anxiety and to activate your ‘rest and restore’ parasympathetic nervous system try these simple breathing techniques.

How Can I Help You?

Cumulative stress and anxiety can cause seemingly small events to tip you over the edge.  As a coach I will help you to recognize your triggers, to be alert to your signs and symptoms of stress, to identify stressors and patterns early so that you can have a better chance of dealing with it successfully.  I will help you to learn to relax, change your physiology, gain a new perspective, become more resourceful and resilient, develop self-awareness of your limitations, and discover productive coping strategies.

To find out how I can help you please call me for a FREE 15 minute telephone consultation Tel: 07796-378430