Avoid avoidance

here’s what not to do if you’re struggling with a phobia – and that’s avoid the source of your anxiety. If you’ve suddenly become petrified of driving or public speaking, it can seem tempting to simply stop putting yourself forward for presentations, or to ask your partner to get behind the wheel. But if you do this, you’re narrowing your life and allowing your fear to grow larger. In fact, says Lidbetter, the earlier you can nip a phobia in the bud, the better. here’s how:

1

See your doctor

your gP can check whether seesawing hormones may be connected and may suggest hrt. For anxiety related to hormone changes, it may be more appropriate – and have fewer side effects – than selective serotonin reuptake inhibitors (ssrIs), the Prozac family of drugs often given for anxiety. your gP may also refer you for cognitive behavioural therapy (cbt), which involves gradually exposing yourself to the source of your fear while finding different ways to think about it. “It’s the gold standard treatment for anxiety disorders, although it doesn’t work for everyone,” says lidbetter. “also see your optician, as your vision can change from your forties, which can affect confidence, particularly with driving,” says smedley.

Turn down anxiety levels by focusing on what makes you feel happy and confident

2 try a therapy

the hottest new treatment for phobia and anxiety is brain working recursive therapy (bWrt), developed to target the part of your brain where basic fear sits. you visualise the source of your fear and stop your responses with a word you’re given. then you replace that fear with a more positive emotion. Davey says it’s now her go-to treatment for phobias. “It’s always my first choice and for simple phobias – such as a fear of heights – one session is often enough,” she says. “If you have a more complex phobia, you may need longer but it’s extremely

effective.” to contact samantha, visit hypno4freedom.co.uk

3 tweak your wellbeing

exercise is a must for any anxiety disorder, as it helps your body burn up stress hormones, neutralising some of the tension in your body. some experts believe vigorous cardiovascular exercise, such as running, dancing or cycling, is most effective. combine that with a calming, mindful activity, like yoga. make sure your diet is balanced – eat regularly, as blood sugar drops can make you feel jittery, and avoid too much caffeine. be wary of reaching for a soothing glass of wine or three – in the long-term, alcohol worsens anxiety. lidbetter recommends the headspace app for simple meditation.

4 dial down anxiety

“While it’s important to face your anxieties, it’s also a good idea to focus on things that make you feel happy and confident,” says lidbetter. “this can be a good way to turn down your anxiety levels.” spend more time doing things you love, whether that’s cooking for friends or playing sport. Not sure what gives you pleasure these days? try some new things. “I always recommend joining a choir,” says lidbetter. “It’s great for anxiety because you learn to calm your breathing, plus you’re in a group with lots of people, known to be good for mental health.” w&h