Use the senses:

  • Acknowledge 5 things you can see around you?
  • Acknowledge 4 things you can touch around you?
  • Acknowledge 3 things you can hear?
  • Acknowledge 2 things you can smell?
  • Acknowledge 1 thing you can taste?

Rule 1 is Stay Active – Exercise releases endorphins, which are your happy hormones.  It’s good for physical, mental and emotional health.

Avoid alcohol – It’s a natural sedative. A depressant. And although it may calm you at first, the anxiety may come back with a vengeance. There is then a risk of alcohol dependency if one relies on it all the time.

Stop smoking – Smoking alters pathways in the brain linked to anxiety.

Stop caffeine intake – It can cause nervousness and give you the jitters, neither of which are good. It can cause panic attacks.

Get enough sleep – Don’t watch TV, or use your phone/tablet in bed. Keep your room dark and cool. Avoid caffeine, nicotine, large meals and alcohol before bed.

Meditation – Simply put, to remove chaotic energy and thoughts from your mind and to replace them with a sense of calm and mindfulness of the present moment. 30 minutes a day will help alleviate anxiety and depression. Start with a few minutes and gradually work your way up to 30. Simply focus on your in-breath and you’re out-breath. Your mind will wander at first. That’s ok, simply go back to your breath. Keep practising and you will get better and better and find it easier and easier. It may help to repeat a mantra, to maintain the focus.

Eat a healthy diet – Avoid junk and processed foods that lift you up and then plummet your energy levels. Stay well hydrated.

Deep breathing – Especially helpful during a panic attack. Slow, even, deep breaths can reduce anxiety.

Chamomile tea – Calms the nerves and helps with sleep. Or 220mg capsules up to 5 x per day, helps alleviate anxiety.

– Listed by Sharon Olivier, January 2021

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Essential Oils

We would suggest the following:

  • Lavender Essential Oil

Massage – Buy a base oil: coconut, sweet almond, grape seed for example. If you have 20ml of base oil, halve the amount twice, that gives you the number of drops of Essential Oil to add. In this case, you will add 5 drops of Lavender. Rub the mixture over the body, especially chest, shoulders and neck, as required. Especially after a bath.

Bath – Your skin is the most absorbent part of the body. The heat of the bath assists in the absorption. There are 2 ways to do this:

  1. Diffusing 5 drops (maximum) of Essential Oils into a teaspoon of milk. Or a cup, if you would like more of a Cleopatra style bath. Use 1-3 drops of Lavender. Add Epsom salts. Add 1 -2 drops for small children.
  2. Or simply add 5ml of your massage blend.

Close all windows. Soak for 15-20 minutes minimum. Avoid splashing in the eyes.

Diffuser – Add 5 drops of Lavender into a diffuser.

Cloth/tissue – Place a drop of oil onto a tissue/cloth and inhale throughout the day, as necessary.

** Lavender is the safest of oils, if on a rare occasion you react, apply more base oil to the skin to soothe it and dilute the massage blend with more base oil **

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