Wellbeing

Jane Alexander: Dealing With Anxiety

Our wellness guru shares tips and techniques for coping with this worrisome emotion

Last year levels of anxiety in the UK doubled; around half of us reported feeling stressed or anxious. It’s hardly surprising given the uncertainties and concerns of 2020. I’m no stranger to anxiety and know just how horrible it is to feel jittery, shaky and afraid. I’ve talked to a host of experts over the past 30 years and have found certain simple techniques can make a huge difference.

Firstly, I can’t emphasise enough the power of deep abdominal breathing. It sounds too simple to be effective but trust me, this basic technique shifts us into the parasympathetic state of rest within a few breaths. It stops us pumping out stress hormones and stimulates the vagus nerve which is key in keeping us calm. As you breathe in, let your belly expand like a balloon. As you exhale, let it soften. Don’t force the breath – keep it natural and comfortable. Slowly extend the exhale so it’s longer than the inhale. If you find it tricky, do ask a yoga teacher for extra help.

Mindfulness is my second sanity-saver. A psychologist friend taught me this exercise around 20 years ago and I still use it whenever I feel angsty. Anxiety is the fear of what might happen in the future, so kick it into touch by bringing yourself right into this precise moment. Become aware of your body, your buttocks on the chair, your feet on the floor. Now ask yourself, ‘Right now, right here and now, in this precise second, am I okay?’ That terrible thing that you’re so scared about – is it happening right this moment? Every time your mind starts to go into panic, ask the question again.

Certain anxieties and fears can easily become habits. Challenge them. Is it true? Is it really true? Where would you be without that anxious thought? If you know you tend to fall down a particular rabbit hole, put an elastic band round your wrist. Whenever you notice the anxiety rising up, snap the band and do something to break the habit. A few star jumps or a quick dance around the kitchen will shift your mindset.

What fuels your anxiety? If, like me, you know that social media and the news ramp up the anxiety levels, take proactive steps to minimise your access to them. Ask a friend or family member to fill you in on what you need to know. We all know what winds us up – learning to step away is an act of deep self-love. Ramp up that kindness by doing activities that actively soothe your soul: slow, gentle yoga or qigong; plunging your hands into the earth or some dough; watching feel-good movies or funny animal videos.

If your anxiety is chronic, do see a counsellor or psychotherapist. If you know your anxiety has a specific origin, check out EMDR (emdraassociation.org.uk), an incredible form of therapy that can zap fears, phobias and anxieties, often within one or two sessions.

Jane Alexander book Ancient Wisdom for Modern Living (Kyle Books, £14.99) is available now

Article by

Jane Alexander

Holistic Health Expert

Jane Alexander is the author of over twenty books on natural health and holistic living, including the bestselling Spirit of the Home and The Detox Plan.

Discover more

Article by

Jane Alexander

Holistic Health Expert

Jane Alexander is the author of over twenty books on natural health and holistic living, including the bestselling Spirit of the Home and The Detox Plan.

Discover more