Tag: anxiety

Anxiety and Exercise

On By RosemaryIn Healing2 Comments

Exercise is a great way to maintain your mental fitness.

Research has shown how exercise helps reduce fatigue, improves alertness and focus, which in turn reduces stress. When you exercise your body produces endorphins, this feel-good hormone acts like a painkiller and helps you sleep, which again will help reduce stress and anxiety.

Unfortunately, stress and anxiety are part of our lives, we all have them but deal with them in different ways. A simple 10-minute brisk walk can relieve anxiety and depression, if you can focus on your senses during your walk, listening, smelling, and feeling the environment around you, bringing you into the present moment. This may only be temporary relief, but done regularly, you may find your anxiety attacks to lessen.

Find forms of exercise you enjoy, if you prefer gentle keep fit, running or jogging, make time to do this each day. If you have not done any exercise for some time start slowly, it takes up to eight weeks to get back to into regular fitness program.

Not everyone’s anxiety will be improved by exercise, however, if you are mobile and have no other health concerns, being physically active should be encouraged. With exercise, we will start to feel better about our bodies which may help to improve your mood.

If you suffer anxiety and have mobility issues, I suggest trying to find a hobby, like drawing, painting, knitting etc. so you can focus your mind away from your anxiety and worry.

If you are still struggling to control your anxiety, meditation, or energy healing may be able to help you. Email rosemary@soul-essence.com for more information.

Check out Soul Essence and their resources page for more information on how we can help.

The Effect of Anxiety on Your Body

On By RosemaryIn Healing, meditationLeave a comment

Stress hormones and their effects on anxiety.

Anxiety and panic attacks create the “flight or fight” response in our body.  Our brain then releases the stress hormones into our nervous system, like adrenaline and cortisol. This is helpful if we are in a genuine stressful situation. Constant exposure to these hormones is not good for our bodies, they can cause hyperactivity, weight gain and high blood pressure to name a few..

Hormones which are released when stress of having an anxiety or panic attack: –

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Adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies.

Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues.

Norepinephrine is released from the adrenal glands, most of the norepinephrine in the blood comes from the nerve endings. Together with adrenaline, norepinephrine increases heart rate and blood pumping from the heart. It also increases blood pressure and helps break down fat and increase blood sugar levels to provide more energy to the body.

Why do we suffer anxiety?

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Often anxiety and panic attacks are bought on by perceived situations that we are thinking or believe will happen.  This is why meditation and mindfulness can help, both of these bringing you into the present. When we are faced with an event, our brains are like a computer and go through events in our past, these past memories can shape our focus on the present and future.  These past thoughts can then create our anxiety and panic attacks. If our subconscious believes some thing will happen, we then worry and can have anxiety.

By trying to focus on the present and use the past to learn from and improve, can be immensely helpful to ease your anxiety. It helps you retrain your brain.  Meditation and Energy Healing can help re-programme your subconscious.

My mantra is: – You cannot change the past you can only learn from it and change the future.

If you would like to find out more about meditation or energy healing email rosemary@soul-essence.com change your future now.

Checkout Soul-essence.com for more about what we do we have resources you can download.

How Mindfulness and Meditation can Help your Anxiety.

On By RosemaryIn Healing, meditationLeave a comment

Anxiety can drain you mentally and energetically. However, research has proven meditation and mindfulness can reduce your anxiety.

Mindfulness and meditation can be done in the comfort of your home with little equipment. You can use mindfulness throughout the day. When you are making a drink, really listen to the water being poured into the cup, and the smell of the coffee or tea, the same when you are making dinner. Whatever you are doing, try to come out of autopilot mode.

Your Intention.

Start the day by setting your intention. Your intention can be repeated as an affirmation or written down in your journal. You can even write it on a post-it and put it somewhere you will see it regularly.

Your intentions can be; I look for the positives in negative situations. I accept myself and know I am enough, I will drink enough water today, I will do my best to achieve my goals. Make it something relevant to what causes your anxiety.

Meditate or Practise Mindfulness Each Day.

You can use an app for meditation, there are several free ones available, or you can just listen to meditation music or focus on your breathing. There are many classes if you need some help or inspiration to meditate. Soul Essence runs a fortnightly Tuesday evening meditation group online via zoom. Face to face meditation started in February 2022 once a month.

Do Something Creative.

There are many adult colouring books available now. Colouring can be very relaxing, as can plain doodling. You can make some lovely patterns of doodling. I am sure many of you have done this during a boring meeting. This could be helpful if you are at home alone and find it difficult to switch off and need something to do with your hands.

Doing a Walking Meditation.

Go for a walk and really focus on the nature around you, if you are in a town, try and find a park. Walking around the block in a town is good too, but keep your focus on what you can hear, smell, and feel. We need to keep our minds in the present on what our senses are picking up.

Breathing

When you are walking home, or doing things outdoors, take some deep breaths into your belly, look up to the sky, whether it is light or dark, and notice the clouds floating by or the stars shining. Focusing on our breath helps us to relax and become calm. Take our attention away from our anxiety and problems.

Social Media

Social Media can be helpful when used for the right reasons. It can also be one of the main causes of anxiety and stress. The more platforms you use, the more you are likely to create stress and anxiety. Set yourself a limit on social media platforms. Either use one of the apps that monitor your time on social media or log out each time. Having to put your password in each time will make you think about why I am logging in. You will realise how much you go on these platforms without thinking and taking in other people’s negativity.

Are Your Relationships being Sabotaged by Your Inner Child!

On By RosemaryIn HealingLeave a comment

No one gets through their childhood without a degree of wounding, some may continue to be in denial about this.  Staying blind to these wounds will allow them to have a way of unconsciously ruling us. If while growing up you were smothered and overprotected by your parents and you don’t look at this issue, you may overreact to even the slightest amount of control by your spouse. However, when you understand the dynamic with your parents can find the emotional freedom to make different, and healthier, choices. Being vulnerable and communicating your childhood hurts to your spouse. You can let them know what triggers you, what your “inner child” needs. You can then act, rather than only react.

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The wounded inner child – whether from childhood trauma or neglect – tries hard to get our needs for love, care and attention met. This could cause us to use manipulation with people and situations to get our own way, perhaps by becoming overly dependent upon someone else to meet our needs – as if they were our idealised parent.love-1833159_1280

 

Alternatively, if we have given up on our efforts to get our needs for love met by someone else we might then become emotionally cut off and overly self-reliant and super-independent. All of which keep us disconnected from mature love – the very love that could heal our early wounds.

If any of the above rings true to you, you can find more information about the Inner Child in my Ebook or contact me for more information

Suffering Panic Attacks – How to Help Yourself Cope in Life

On By RosemaryIn Holistic TherapyLeave a comment

Most of us have experienced anxiety at some time in our lives. That tense feeling, being hesitant and fearful of an approaching exam, test or interview. These situations are normally short-term and can be useful; they may make you more alert in an exam. However, the feelings may overwhelm you making you unable to concentrate.

 

We have all heard of the “Fight or flight” reflex, this reflex was to protect us from danger, give us the extra energy to run away. For this to happen, the anxious feelings and the fear trigger the release of a hormone called adrenalin. Adrenalin makes your heart beat faster to carry your blood to the organs which most need it. Your breathing increases to obtain more oxygen, you will sweat to stop you overheating. There are many other changes that take place in your body to help you cope with the impending danger. Once the danger has passed other hormones are released to help you relax. The “Fight of flight” reflex is very useful to help you run away from danger, however, when you want to run away from things like exams, driving tests it is not so useful because your body will take much longer to relax and you will be in an agitated state for longer. If the anxiety stays at high levels for long periods of time, you may find life difficult to deal with. The longer this goes on for, the more powerless and out of control, you may feel. If this feeling of fear or anxiety begins to overwhelm you the next stage is “Panic attacks”

Panic attacks are the exaggerated response of the body to fear and stress. You often get palpitations in your heart, possibly feeling faint, nauseous, chest pains, difficulty breathing and many more. You may start to feel you are going to have a heart attack and die. Attacks come on quickly and last from five to twenty minutes, those suffering them for longer are experiencing several attacks one after the other.

Anxiety and panic attacks can be a combination of factors. Something distressing happening to you in the past (possibly in childhood) and you were unable to deal with the emotions at the time. If things happen to you now which trigger that distress the anxiety and the emotions which have not been dealt with, and possibly trigger a panic attack. Your parents may have been anxious people and therefore this has been learnt by you in your early life.

Unfortunately, anxiety has an effect on your body and mind making you fearful, on edge, and unable to relax or concentrate. To cope with these feeling you might smoke, drink or use drugs as relaxants.

To stop the anxiety and panic attacks, learning to meditate and relax the mind is very helpful. Meditation is not all about sitting cross-legged on the floor; it is about learning to relax and focusing on a soothing voice or music. In my groups I do guided meditation, you focus on my voice as I take you on a relaxing journey to relax you.  Energy healing and integral core therapy, also benefits people suffering anxiety and panic attacks, we encourage you to go back to the fearful feelings and learn how you can deal with them.

My meditation groups are the 1st Wednesday of the month. I also do one to one sessions for meditation, energy healing and integral core therapy. 

If you would like advice or help please contact me.