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Everyone feels anxious at times and mild anxiety is a normal response to stressful situations. It triggers our body’s response to danger, sending more oxygenated blood to the muscles as we get ready for “fight or flight”. This stress response can be positive, helping us get to school or work on time, or motivating us to study hard before an important test. For most of us, anxiousness comes and goes but some people find themselves in a permanent state of worry, fear and stress. Symptoms can include butterflies in the stomach, sweaty palms, rapid breathing and a raised heart rate. Anxiousness can sometimes be irrational, triggered by something that is not usually perceived as a worry or threat. It can be specific, such as a phobia about flying or a fear of public speaking, or a more general feeling of panic when your mind constantly whirls in circles and focusses on negative thoughts.
Luckily, mild to moderate anxieties can respond well to self-help methods of treatment. If stress and worries are starting to interfere with your everyday life, here are some tips and techniques that can help you to beat irrational anxieties.
As well as boosting your physical fitness, exercise is also good for your mental wellbeing. As little as five to ten minutes of aerobic exercise has been shown to lift and stabilise our moods, decrease tension, improve our quality of sleep, and boost self-esteem. Try running, brisk walking, cycling, dancing, tennis or swimming. If you can exercise in the open air, even better, as you then reap the benefits of fresh air and sunshine, both great natural destressers.
Eating a well-balanced diet with the emphasis on plenty of fresh vegetables, fruits, whole grains, pulses and lean protein is beneficial for both the mind and the body. Several foods are particularly helpful in reducing stress and irrational anxieties:
Oily fish such as mackerel, salmon, trout and herring is rich in Omega-3, a fatty acid that has a strong relationship with mental health. Omega-3 helps to provide EPA and DHA, two fatty acids that reduce inflammation and promote healthy brain function.
Brazil nuts are one of the foods richest in selenium and vitamin E, both known to help improve the mood. When someone is suffering from irrational anxieties, inflammation is often heightened.
A deficiency of vitamin D is increasingly thought to be linked to mental health problems such as anxiousness and stress. Eggs are an excellent source of vitamin D. They also contain tryptophan, essential for the creation of serotonin, a hormone that regulates mood, sleep and cognitive function and is also thought to relieve anxiety.
Some studies have shown that dark chocolate (over 70% cocoa) can help to relieve anxieties, although the mechanism is not yet clear. It is another good source of tryptophan and also contains flavonoids, thought to improve blood flow to the brain.
Pumpkin seeds are rich in potassium, an element that helps to regulate blood pressure. Potassium-rich foods may also help to alleviate the symptoms of anxiousness.
Naturally fermented foods such as yoghurt, kimchi and cheese contain bacteria beneficial to gut health. The gut is now regarded by many scientists as the body’s second brain so including fermented foods in the diet may help to reduce fear and irrational anxieties.
Meditation can be very effective in managing the symptoms of irrational anxiousness. In helping us to understand our fears, it improves our ability to recognise the triggers and our responses to stress. When we are unduly anxious, we are unable to regulate our emotions. By practising meditation regularly, it is possible to reprogramme the neural pathways in the brain and therefore improve our abilities to regulate our feelings.
Meditation teaches us to identify the negative thoughts and stories we tell ourselves. We learn two very important things: our thoughts are not real and neither do they define us. Once we have understood how to recognise and accept our irrational fears for what they are, we can let them go. This new perspective helps us to identify what is true and what is an episode of irrational anxiety.
Alternative medicine offers many natural alternatives to prescribed drugs. Bach Flower Remedies are pure flower essences developed by Dr Bach during the 1920s and 1930s and have been a popular treatment for irrational worries and anxieties ever since.
There are specific Bach Flower blends for various types of anxieties. For generalised anxieties, Bach flowers mix 85 helps to stop irrational worries about loved ones, avoid panic attacks and restore self-confidence. To treat a phobia of flying, Bach Mix 91 helps to control feelings of panic, to stay calm and to retain control of your emotions.
Bach First Aid Remedy is a reformulation of the much-loved Bach Rescue Remedy, a preparation that combines essences of rock rose, clematis, star-of-Bethlehem, impatiens, and cherry plum. It is helpful for use in challenging moments, emergencies and for treating panic attacks, calming and soothing your emotions so you can get on with your day.
Created by Tom Vermeersch
Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.
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Everyone feels anxious at times and mild anxiety is a normal response to stressful situations. It triggers our body’s response to danger, sending more oxygenated blood to the muscles as we get ready for “fight or flight”. This stress response can be positive, helping us get to school or work on time, or motivating us to study hard before an important test. For most of us, anxiousness comes and goes but some people find themselves in a permanent state of worry, fear and stress. Symptoms can include butterflies in the stomach, sweaty palms, rapid breathing and a raised heart rate. Anxiousness can sometimes be irrational, triggered by something that is not usually perceived as a worry or threat. It can be specific, such as a phobia about flying or a fear of public speaking, or a more general feeling of panic when your mind constantly whirls in circles and focusses on negative thoughts.
Luckily, mild to moderate anxieties can respond well to self-help methods of treatment. If stress and worries are starting to interfere with your everyday life, here are some tips and techniques that can help you to beat irrational anxieties.
As well as boosting your physical fitness, exercise is also good for your mental wellbeing. As little as five to ten minutes of aerobic exercise has been shown to lift and stabilise our moods, decrease tension, improve our quality of sleep, and boost self-esteem. Try running, brisk walking, cycling, dancing, tennis or swimming. If you can exercise in the open air, even better, as you then reap the benefits of fresh air and sunshine, both great natural destressers.
Eating a well-balanced diet with the emphasis on plenty of fresh vegetables, fruits, whole grains, pulses and lean protein is beneficial for both the mind and the body. Several foods are particularly helpful in reducing stress and irrational anxieties:
Oily fish such as mackerel, salmon, trout and herring is rich in Omega-3, a fatty acid that has a strong relationship with mental health. Omega-3 helps to provide EPA and DHA, two fatty acids that reduce inflammation and promote healthy brain function.
Brazil nuts are one of the foods richest in selenium and vitamin E, both known to help improve the mood. When someone is suffering from irrational anxieties, inflammation is often heightened.
A deficiency of vitamin D is increasingly thought to be linked to mental health problems such as anxiousness and stress. Eggs are an excellent source of vitamin D. They also contain tryptophan, essential for the creation of serotonin, a hormone that regulates mood, sleep and cognitive function and is also thought to relieve anxiety.
Some studies have shown that dark chocolate (over 70% cocoa) can help to relieve anxieties, although the mechanism is not yet clear. It is another good source of tryptophan and also contains flavonoids, thought to improve blood flow to the brain.
Pumpkin seeds are rich in potassium, an element that helps to regulate blood pressure. Potassium-rich foods may also help to alleviate the symptoms of anxiousness.
Naturally fermented foods such as yoghurt, kimchi and cheese contain bacteria beneficial to gut health. The gut is now regarded by many scientists as the body’s second brain so including fermented foods in the diet may help to reduce fear and irrational anxieties.
Meditation can be very effective in managing the symptoms of irrational anxiousness. In helping us to understand our fears, it improves our ability to recognise the triggers and our responses to stress. When we are unduly anxious, we are unable to regulate our emotions. By practising meditation regularly, it is possible to reprogramme the neural pathways in the brain and therefore improve our abilities to regulate our feelings.
Meditation teaches us to identify the negative thoughts and stories we tell ourselves. We learn two very important things: our thoughts are not real and neither do they define us. Once we have understood how to recognise and accept our irrational fears for what they are, we can let them go. This new perspective helps us to identify what is true and what is an episode of irrational anxiety.
Alternative medicine offers many natural alternatives to prescribed drugs. Bach Flower Remedies are pure flower essences developed by Dr Bach during the 1920s and 1930s and have been a popular treatment for irrational worries and anxieties ever since.
There are specific Bach Flower blends for various types of anxieties. For generalised anxieties, Bach flowers mix 85 helps to stop irrational worries about loved ones, avoid panic attacks and restore self-confidence. To treat a phobia of flying, Bach Mix 91 helps to control feelings of panic, to stay calm and to retain control of your emotions.
Bach First Aid Remedy is a reformulation of the much-loved Bach Rescue Remedy, a preparation that combines essences of rock rose, clematis, star-of-Bethlehem, impatiens, and cherry plum. It is helpful for use in challenging moments, emergencies and for treating panic attacks, calming and soothing your emotions so you can get on with your day.
Why do you feel butterflies at the start of a new romance, and how can you keep the flame burning in a long term relationship as the spark starts to fade?
Read the complete article
As nice as it is for a person to celebrate New Year, it's not so nice for a dog, especially when the loud fireworks go off the whole night. This is really frightening for many dogs. Read our 7 tips on how you can help your dog with his fear of fireworks.
Do you feel you’re always criticising and judging everyone, yourself included? Do you feel bad about it afterwards? You’re certainly not alone! Read on to discover how you can judge less and start to accept things the way they are.
Bad habits waste your energy and time. They disrupt your life, risk your health and stop you from achieving your aims. So why do we do them? And what can we do to break our bad habits?
Headaches can be a real nuisance, especially if you get them frequently. Luckily, there are many natural ways to prevent and relieve headaches without needing to reach for over the counter medication.
Lynn Anderson told it very nicely in her song “I beg your pardon; I never promised you a rose garden”. Life isn’t all roses and everybody experiences something they would rather not once in their life.
Read the complete article
Sexual desire is a complex interaction of hormones, emotions and well-being. When your partner is not as interested in sex as you are, it’s rarely a rejection of you as a person. So it’s essential to be as empathetic as you can regarding your differing libidos.
Do you find yourself often thinking about your past? Do you wish you could turn back the clock to days gone by or things as they were before covid disrupted the world?
Whether it's with a romantic partner or a housemate, there's no doubt that a relationship with a narcissist can be very challenging. But are there ways to cope better? Or is it better to leave the relationship?
It's not always easy to tell if someone has depression. While some signs such as sadness, pessimism and withdrawal from social interaction are easy to recognise, other symptoms may be less obvious. And some people are very good at hiding their depression - even from themselves!
Bach Flowers are not medicinal but harmless plant extracts which are used to support health.
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Are you unsure which Bach flowers can help you? Contact Tom for free advice.
