FOCUS ON… Easing anxiety
If you’re one of the 48% of UK adults who often feel anxious, these pillfree tips could help
1 Herbal remedies Lavender oil contains brain-calming compounds, and research shows that taking lavender oil capsules may be as effective as anti-anxiety medication, says Kalms Herbal Remedies’ Dr Sarah Jarvis. Or try ashwagandha. Used for thousands of years to relieve anxiety, this herb is believed to reduce levels of the stress hormone cortisol.
2 Self-care Practising self-care techniques can make a huge difference. These include eating a balanced diet, getting enough sleep, reducing caffeine and booze, warm baths, regular rest and exercising. According to a
2018 study, a daily 10-minute walk may be enough to relieve anxiety as much as working out for 45 minutes, so take a brisk walk to calm your nerves.
3 Alternative therapies Mindfulness and yoga are just two alternative treatments for relieving anxiety. Studies show they reduce anxiety, stress and depression. The NHS recommends mindfulness, calling it a ‘way to deal with issues more productively by training us to notice when our thoughts are taking over’. Visit nhs.uk/ every-mindmatters for more info.
4 Download apps Type ‘apps for anxiety’ into Google and you’ll find some great resources at your fingertips. For example, Hub of Hope is a one-stop shop for the UK’s mental health services, enabling you to find support in your area. Or try free apps such as Dare: Panic & Anxiety Relief, or Self-help App for the Mind (SAM).
5 Breathe
When we’re anxious we breathe shorter, shallower breaths, which can make us hyperventilate. But by controlling your breathing, you can reverse the fight or flight response, says breathing coach Stuart Sandeman. He suggests this exercise: breathe in through your nose for a count of four, then hold your breath for a count of four, keeping still. Then breathe out through your mouth for a count of eight. Repeat as required.
6 Support group
A problem shared is a problem halved, and an online or face-to-face support group can be very useful. Visit charities Anxiety UK (anxietyuk.org.uk) and MIND (mind.org.uk) for details of anxiety support groups.