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  • Writer's pictureStacey Murtagh

5 Tips to Help Reduce Anxiety

Anxiety is something that can affect us all at different points in our life and for some can be very challenging to handle. The biggest thing I have found with anxiety is addressing the triggers and what is causing it, again something that can be daunting trying to figure out but very important.

Anxiety can present itself in many different ways; panic attacks, social anxiety, poor sleep, feeling weak, rapid breathing or increased heart rate to name a few.

In my own personal journey, self development has played a huge role in how I handle my own anxiety. Through this I have developed my own toolkit that helps.

However, as a coach, bio-individuality is so important - everyone is different. Therefore, what works for some may not work for others. It's about finding what works well for you.


Learn how to breathe. That may sound silly, but as instinctive chest breathers if you are in fight or flight mode (stress) you will not be getting a full breath to help calm your nervous system. Watch my pelvic breath video on instagram which will help you learn how to get a pelvic breath, stimulating the para sympathetic nervous system allowing you to relax.

Talk and/or Journal

Seek support through a counsellor or therapist, even if it feels small it's important to talk and let the worry be released from your mind. I have found therapy the best thing I ever did and will continue to use it as and when I need it.

Journaling is a great way to manage your thoughts. Writing down your thoughts in a journal can be a great release for your mind. When we physically write something down, it helps us make better sense of it and allows us to bring the thoughts away from our mind.

Walk in nature

Surrounding yourself in nature will help you become grounded allowing your mind and body to feel more calm and relaxed. Don't use any music, just be present. Allow your thoughts to come and go, don't be afraid to let them do this.

Meditate & Yoga

Coming back to the breath, meditation allows you to calm the mind and reduce the chitter chatter in your mind. Try using an app like Calm, Smiling Mind or Headspace or attend a meditation class in person.

Develop a daily practice of Yoga, it allows you to have time for you, your mind and body. Yoga was developed through meditation and pranayama (breath work) which is why the combination of the two is so healing.

Eat a Clean Diet

Eating a balanced diet free from processed foods will help maintain a healthy microbiome in your gut. Our gut health is linked to our brain health so it's important to feed your body the nutrition it needs to function well. For good gut health reduce processed food and alcohol. Eat whole foods and ensure you have a probiotic like Kefir in your daily routine.

It's important to remember that no matter the anxiety, it can always be overcome.

I hope that if you or a friend/family member do need support with anxiety you find this helpful. If you need further support I would recommend consulting with your GP or seeking the support of a counsellor.

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