Anxiety and panic often come hand in hand with a phobia. Learning to calm yourself can make a real difference. It is hard to feel relaxed and frightened at the same time.
These ideas will not remove a phobia on their own, but they can help you cope while you get the right support. Try a few and keep the two or three that work best for you.
Exercise
Movement burns off nervous energy and lifts your mood. A run, a brisk walk or some yoga at home all help, and even half an hour a day makes a difference.
Meditation
A few minutes of meditation a day can lower your overall level of anxiety. There are many styles, but they all give your mind a break from its own thoughts.
Visualisation
Picture somewhere calm, such as a quiet beach, in as much detail as you can. Guided recordings can help you get started. It takes your mind out of the anxious moment.
Music
Make a playlist of songs that lift you. Singing or dancing along makes it even more effective, though perhaps not on a busy train.
Slow breathing
Breathing in gently for a count of four and out for a count of six helps slow your heart rate and tells your body it is safe.
Practise these when you are calm, so they are easier to reach for when you need them. If anxiety or panic is a regular part of your life, it is worth getting proper help.
Want help with a phobia?
Take the free phobia test to see how strong your fear is, or book a £49 consultation call and we can talk it through.
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