7 tips to reduce anxiety

Dealing with anxiety can be a real drag. Some of my clients described it as feeling a constant wave of nervousness and fear, always wondering “what if?” and replaying events over and over in their heads. For some, it’s an unrelenting sense of unease that they just can’t shake. And before you know it, you may start experiencing physical symptoms like sweaty hands, racing thoughts, and even panic attacks.

But here’s the good news, you’re not alone! And more importantly, anxiety can be overcome and there is treatment for anxiety.

What is Anxiety?

A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.

Many of my clients report that they’ve never experienced a moment without anxiety, which is a sad and overwhelming reality. Unfortunately, this often leads to depression, social isolation, and a host of other negative consequences.

7 Tips to reduce anxiety

  1. Get to know your thoughts: Do you know that you can’t control external factors, but you can control your response to them? The same goes for your thoughts. You may not be able to control every thought that pops into your head, but you can control which ones you pay attention to.

  2. Reframe your thoughts: Next time a worrying thought pops into your head, ask yourself three questions: Is the thought valid? Is it useful? How else can I reframe this? And if your worry is about something you have no external evidence for, time to park it!

  3. Breathe deeply: Deep breathing from the diaphragm can activate the parasympathetic nervous system, which is your body’s calming mechanism. Try inhaling for 4 counts, pausing for 4 counts, and exhaling for 8 counts.

  4. Shift your thoughts: If you’re hearing voices or seeing a picture of a scary event in your head, try changing the voice, the color, the size, or even the shape. This way, your brain can never recall that memory the same way again.

  5. Get physical: Exercise is a great way to get out of your head and do something physical. It doesn’t have to be at the gym, it can be anything you enjoy, like a walk, a bike ride, or a yoga class.

  6. Get outside: Being in nature, whether at a park, a beach, or a forest, can do wonders for your mind. So go ahead, put on your sneakers, and get some fresh air!

  7. Get help: If you’re feeling out of control, don’t hesitate to seek help, there are anxiety treatment that is natural and safe. There are many therapists you can explore, like psychologists, counselors, NLP practitioners, and even clinical hypnotherapists. With hypnotherapy, you can overcome anxiety fast and effectively by getting to the root cause and instilling new coping strategies.

So there you have it, folks! Remember, anxiety can be overcome, and there’s always help available. So, don’t let it get you down, and embrace life to the fullest!


Author: Genine Raats, Founder and Clinical Hypnotherapist at Ecomindz

Genine, a passionate Clinical Hypnotherapist, specialising in anxiety and stress therapy. Her personal journey overcoming anxiety, combined with her corporate and leadership background, drives her to use techniques like NLP and Coaching to empower others in their mental health journey. With a highly effective anxiety program, Genine offers a supportive space for individuals seeking help.

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  1. […] There are anxiety techniques like deep breathing, meditation, and cognitive behavioural strategies like asking “is this thought valid?” and “is this thought useful”?  You may also ask “How can I mitigate the risk?” if it is in fact a valid and evidence checked concern.  Another anxiety tip is to consider whether the fear or worry is probable or merely possibly to make an effective risk assessment. Read more on my other blog Tips to reduce anxiety […]

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