Managing Anxiety, the Solution Focused way!

Anxiety is your body's natural response to stress.

It's often a feeling of fear or apprehension about what's to come. The first day of school, going to a job interview, or giving a speech may cause some people to feel fearful and nervous. People come to see me with all sorts of symptoms such as, performance anxiety, OCD, Insomnia, fears and phobias, but the common denominator is, they are generally symptoms of anxiety and it can be debilitating.

Remember, you are not alone, and there are many things you can do to help alleviate the symptoms, but when the anxiety starts to take over, it’s so easy to forget this!

The Solution Focused approach was created by Insoo Kimberg and Steve De Shazer. Solution-Focused Brief Therapy has several foundational tenets (de Shazer & Dolan, 2007), There are two in particular that resonate with me and may resonate with you, they are:

• The future is both created and negotiated across time, and clients can define their own futures.
• Small steps can often lead to bigger changes.

So what really is anxiety? 

Anxiety UK, a national charity formed in 1970 states: “Anxiety is typically described as a feeling of apprehension or dread in situations where there is no actual real threat and is disproportionate to the situation faced. Unlike stress, anxiety persists even after a concern has passed. In some cases, anxiety can escalate into an anxiety disorder and affect day to day life”.

As a Solution Focused Hypnotherapist part of my role is to give clients the tools to manage anxiety, we know its not the event that’s the problem, it’s the way we respond to it, so let’s find a better response. For example, being in the present moment, connect with what you are doing, it’s difficult to think about the past or the future when you’re in the present. Here are some simple tips that can help us nip anxiety in the bud:

BODY SCAN:

Close your eyes if you want to, scan your body, from head to toes. Focus your attention on the sensations as you move through. Locate areas of tension or tightness and let it go.

SEVEN ELEVEN BREATHING:

Breath in through the nose, for the count of seven and out through the mouth for the count of eleven. The out breath is linked to your parasympathetic nervous system, which is what influences the body’s ability to be calm and relaxed. I like this one because you can do it anywhere and no one would even know.

TURN OFF TECHNOLOGY – Go on I dare you lol

If you’re someone that aimlessly scrolls social media, check a multitude of emails or check your phone continuously, turn your phone on airplane mode. The smallest thing can trigger you on your phone that could impact the rest of your day. Avoid this by switching off! 

AFFIRMATIONS:

Affirmations are positive, powerful, in the present moment. The body commands and the mind obeys, if we tell ourselves, “I’m going to feel anxious or upset.” Then you are likely to feel anxious and upset. Whereas if you tell yourself, “I’m going to feel calm and relaxed, then you’re more likely to feel calm and relaxed. Say it over and over. 

ANXIETY IS NOT WHO YOU ARE:

Be careful how you label the anxiety. Anxiety is just a tiny, small part of you, you are so much more than it. Knowing this can help you overcome it.

SMALL STEPS CAN LEAD TO BIG CHANGE:

These small steps will ripple through your life until the problem no longer exists. Once a small desired change is made, it will inevitably lead to a series of other desirable changes.