Anxiety is one of the most common reasons people come to see me. The good news is that your brain is remarkably adaptable, and there are proven ways to reduce anxiety naturally.
Here are five strategies I share with my clients — all grounded in neuroscience and easily woven into daily life.
1. The 7/11 breathing technique
Breathe in for a count of seven, then out for a count of eleven. When your out-breath is longer than your in-breath, it activates the parasympathetic nervous system — your body's natural calming response. Just three minutes of this can lower your heart rate and bring a sense of calm.
2. Move your body
Exercise is one of the most powerful anxiety reducers available. It doesn't need to be intense — a 20-minute walk in nature triggers the release of serotonin and endorphins, both of which improve mood and reduce stress hormones. The key is consistency rather than intensity.
3. Limit the "worry window"
Rather than letting anxious thoughts run freely throughout the day, set aside a specific 15-minute window for worrying. When anxious thoughts pop up outside this window, acknowledge them and tell yourself you'll address them during your designated time. Most people find that by the time the window arrives, the worries have lost their urgency.
4. Practice positive data logging
At the end of each day, write down three things that went well. This trains your brain's reticular activating system to notice positive events rather than threats. Over time, this simple habit literally changes the way your brain filters information.
5. Prioritise sleep
Anxiety and poor sleep create a vicious cycle. Your brain processes emotional experiences during REM sleep, so when sleep is disrupted, unresolved stress accumulates. Establish a wind-down routine, keep screens out of the bedroom, and consider listening to a relaxation recording before bed.
Taking the next step
These strategies work well on their own, but they're even more effective when combined with Solution Focused Hypnotherapy. If anxiety is holding you back, get in touch for a free consultation and we'll explore how I can help you feel calmer and more in control.