Help to manage your anxiety duirng lockdown
Watch this short video below, if you find you are struggling with anxiety during the lockdown and because of the pandemic. It will give you a simple exercise that helps to calm your nervous system.
You don't have to live with anxiety
The next course on Managing Anxiety will start on Sunday 9 February 2020 at 1pm.
It will run for 2 hours each week in my therapy room at the Stirling Business Centre, Wellgreen Place, Stirling FK8 2DZ.
Cost is £120, which includes handouts and audio files for each session.
To maximise your learning outcomes the number of participants is limited to 6 people.
If you want to book, or if you have any questions contact me.
If you want to
this course will be of great help to you.
Here is an overview of what we will do in the course:
You will find out what stress is and what anxiety is
You will learn about the importance of perspective and mindsets
You will be shown how to increase your resilience
And you will learn many ways to calm yourself
You can also sign up for an online course if you suffer from anxiety at work. For that please go here.
Here is what people say about the course
"I know the importance of peer support when trying to manage your anxiety and Britta's course was a brilliant place for this. I was made to feel safe and able to talk about my anxiety openly and also challenged in a positive way. I cannot recommend this course enough. Amy, Stirling (February 2019)
"I have read various books and articles about anxiety, but I found Britta’s course very helpful in addressing it in a methodical way with the opportunity to practice the various strategies, breathing techniques and share experiences within a supportive group setting." Jane (February 2019)
"Excellent course. Britta with her charismatic and relaxed manner breaks down the word 'anxiety’ into small easy to manage steps. Audio files, weekly handouts and simple exercises all build on the five week course and are very useful for continued development. I am a mature lady and I have suffered from anxiety all my life. This is the best course that I have attended. I am going to miss the weekly sessions."
N. Hodge (February 2019)
" I found the course to be very fulfilling & positive. Teachings were very useful for my general life and managing anxiety. It was safe environment where I felt able to share my experience and emotions, when I wished. Britta is a very intuitive therapist." anon (November 2018)
"Britta is an excellent facilitator and very skilled in the way the courses are managed. This course - Anxiety - was interesting and I found the group bonded well from the start. You can share as much or as little as you wish, however, I found others experiences relatable." G.H. Stirling (November 2018)
"I wasn't sure about a group course rather than individual counselling, but found hearing and experiencing others' experiences (though no one was forced to share anything) really helpful and made me feel much less isolated." Alison Johnston (November 2018)
"Britta delivers an excellent course in a safe, relaxing environment. Joining others in the journey to a greater understanding of anxiety has been an invaluable 4 weeks. I have taken away so much and feel that I am better equipped to deal with whatever life brings my way. Thank you. M. L., Stirling (November 2018)
" A great course for understanding anxiety and how to deal with it" Trish C. (April 2018)
"A very enjoyable and powerful course! It has helped me to make changes + practice exercises which have reduced my anxiety. I would highly recommend it. Thank you Britta!" LM, Stirling (April 2018)
"This course really helped me to understand and deal with how I felt. It accomplished more than I was expecting and am so glad I went." C Bruce (April 2018)
"I learned a lot from participating in this course and I feel anything that helps with keeping me on an even keel and enjoying life is worth exploring further and doing. I looked forward to each session and there was always something I took away with me each week to reflect on and either use at work or consider differently. There are various materials to be read and tools to be tried out. It is not too onerous and it is all there to use in the future again and again." Aileen (April 2017)
"This was a really helpful course that was really useful for learning ways to not let stress get to you in the workplace. I was able to take away methods of regaining control of my thoughts in stressful situations and gain a better understanding of why I feel the way I do when I'm anxious and what to do about it. Thanks a lot." Emma E. (April 2017)
"Britta delivered the course very clearly and concisely, covering a range of work related issues to help to ease stress and anxiety at work." Katie (April 2017)
Help with anxiety
If you suffer from anxiety, you are not alone. According to mentalhealth.org.uk:
In 2013, there were 8.2 million cases of anxiety in the UK. In England women are almost twice as likely to be diagnosed with anxiety disorders as men.
It seems we live in the age of anxiety.
Anxiety can have many causes, elevated stress levels is one. To learn how to be less affected by stress and how to slow down, can help greatly to reduce anxiety.
Try this exercise.
This exercise can be done anywhere at any time.
First, become aware of your breathing. Do not judge it just observe how you breathe. Is it fast or slow, shallow or deep? Initially, when you learn this exercise it will help to sit down and place one of your hands on your belly. Now, take a breath in. Do you feel your belly rise when you breathe in? Now breathe out. Do you feel your stomach flatten out again? If not, you might be breathing too shallow into your chest and your belly does not move at all. Or, you might find that your belly actually flattens out when you breathe in. In either case, imagine the air you breathe in goes right down into your belly, where your navel is. Or imagine you are breathing into your belly and it inflates like a balloon when you inhale and deflates when you exhale. You can also try actively pushing out your belly when you breath in to get a feeling for the movement. Practice this until you find that your stomach is rising, when you breathe in and flattens out again when you breathe out. When you feel you got it, do this for a few minutes and notice how this affects you.
Practice this type of breathing daily or whenever you notice that you are starting to feel anxious or nervous. When you have a full-blown panic attack, this might not work so well.
Anxiety at work
In October 2019 a headline in the Independent said: "Four in ten people close to 'breaking point' at work, research claims!" Are you one of these people? Do you have sleepless nights and dread going to work, because it all feels too much?
Here are the top ten reasons people state in the UK for their feelings of stress and anxiety at work:
1. Amount of work in general
2. Lack of recognition/reward
5. The job itself
6. Company culture
7. Long hours
8. Amount of work compared to colleagues
10. Lack of Progression/career path
Are these the reasons that make you feel stressed and anxious too?
Here is the thing, all of theses reasons are external. By this I mean they are about the circumstances, for example your colleagues, or your work load, or the lack of recognition you get. The problem is, we have very little control over external factors. If you have an uncooperative colleague, or your boss does not acknowledge the hard work you are putting in, then there is not much you can do to change that. What you can change though is how you deal with this within yourself.
Have you noticed that some people are much better at coping with the same issues that you face? Why do you think this is? These people tend to have an ability to manage their stress and anxiety. What do they do that you don’t?
They tend to have ways of nourishing and recharging themselves throughout the day. They are able to have a perspective on the situation that makes them feel resilient. And they often have mindsets that support their wellbeing in difficult situations. In other words they have internal factors at play that help them to cope more effectively with what work and life in general throws at them.
If you are interested in learning more about how you can be like this yourself and if you want to learn how to manage your stress and anxiety at work better go here.
However, also have a look at the free resources that are here for you to manage your anxiety.
What you are doing here is relearning our natural way of breathing. Look at babies and how their bellies go in and out with every breath. This is called diaphragmatic breathing. The more anxious or stressed we get the shallower and faster we breath. Because our minds and bodies are interactive, consciously reverting your breathing to deep and slow breathing signalises to your brain that you are relaxing. After a few minutes you begin to feel calmer. This exercise also takes you into the present moment and out of your head. Your awareness is on your belly and your breathing. This in itself can lead to a feeling of reduced anxiety.
Depending on the reasons for your anxiety the following things might be useful:
These things can and will help you to manage your anxiety to some degree, but they will not help you to stop being anxious. For that you have to understand and deal with the underlying cause/s of your anxiety. Learning how to become mindful might be a great way for you to do this. I offer mindfulness courses on a regular basis in Stirling. Have a look at my courses!
If you suffer from sever anxiety, you might find that none of these things will make much of a difference. In this case working with a counsellor might be your best choice. And if you have suffered from chronic anxiety for a long time, I believe, the best way forward is to explore your anxiety with a counsellor. If you live in Stirling or Stirlingshire, I offer a free initial session! Get in touch! my contact details are at the top of this page.
And finally here are a couple of books that I think are really good:
1) Susan Jeffers: Feel the Fear and Do it Anyway
This is a great book to help you to overcome fear and anxiety. There are many good exercises in there to help you.
Here is a link to her books and her website.
2)Trudy Scott: The Anti-anxiety Food Solution
I am a great believer in the power of food and nutrition. If you want to find out more about Trudy Scott and her take on nutrition, have a look here.