HOW TO BE MRS CALM

‘If you’re feeling anxious, there are ways you can step back and take control before the symptoms build up and take over,’ says Nicky.

✢ DO A BREATHING EXERCISE

Breathe in through the nose for three seconds, hold for four seconds, breathe out through the mouth slowly for five seconds.

✢ USE A DISTRACTION TECHNIQUE

Try the 5, 4, 3, 2, 1 – acknowledge five things you can see, four things you can hear, three things you can touch, two things you can smell, and finally one deep breath in and out.

✢ TRY POSITIVE AFFIRMATIONS

Tell yourself, ‘I am safe, I am in control, this feeling is anxiety’ and repeat until you feel more in control of your feelings.

✢ MAKE DIETARY CHANGES

Small changes to your diet can make a difference to anxiety symptoms. Try eating less processed food, drinking less alcohol and cutting back or stopping caffeine. Don’t forget that caffeine can be present in chocolate and soft drinks, too.

✢ GET ENOUGH SLEEP

Maintain a regular sleeping pattern by going to bed at the same time each night, switching off screens at least one hour before bedtime and ensuring your bedroom is dark and the right temperature.