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Anxiety

Anxiety is a part of life. How you deal with it can make a massive difference to tackling life’s challenges and making the most of every day.

You're not alone What is anxiety? Some signs of anxiety Coping with anxiety Some hints and tips How Kalms could help

You're not alone

You're not alone if you suffer with anxiety

1 in 5 people

In the UK, one in 5 people say they feel anxious a lot or all of the time.
Women are almost twice as likely to be diagnosed with anxiety disorders as men.*

If you feel you may have anxiety find out more

*Source: http://onlinelibrary.wiley.com

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What is anxiety?

Feeling anxious

When you have general feelings of apprehension and worry without a particular trigger or cause – or once the original source of stress has passed or disappeared - that’s probably anxiety. Although it can sometimes be easy to confuse the symptoms with the hectic pace of modern life, long term anxiety can have a big effect on your life and can result in a feeling of being uncertain and ‘out of balance’.

If you feel you may have anxiety

find out more

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Some signs of anxiety

Symptoms can be both psychological and physical, and may encompass one or a number of symptoms.

Some symptoms include:

Psychological

  • Feelings of dread
  • Apprehension
  • Fear of losing control
  • Spinning thoughts
  • Poor concentration
  • Insomnia
  • Restlessness
  • Irritability and agitation

Physical

  • Shortness of breath
  • Feelings of ‘butterflies’ in the stomach
  • Increase in heart rate or heart palpitations
  • Increase perspiration/sweaty palms
  • Feelings of nausea
  • Dizziness
  • Shaking
  • Headaches
  • Dry mouth
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Kalms Lavender One-A-Day Capsules are a traditional herbal remedy used to relieve mild anxiety

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Coping with anxiety

It’s difficult to make anxiety just ‘go away’, but there are lots of things you can do to cope with it, feel better and get on with life.

Adjust your diet and lifestyle

Avoid caffeine, which can raise your heart rate and make you feel more anxious. Smoking and alcohol have also been shown to make anxiety worse.

Find support

Anxiety UK is a registered charity that can provide support and help if you’ve been diagnosed with, or you suspect you may have, an anxiety condition. http://www.anxietyuk.org.uk. Mind, the mental health charity, provides advice and support to help empower anyone experiencing mental health problems, including anxiety. http://www.mind.org.uk

Stay active

Physical exercise can certainly help to reduce tension, stress and mental fatigue. You don’t need to join a gym or sports team; simply walking instead of taking the bus, or taking the stairs instead of the lift, can make a difference.

Activities like yoga and pilates can help you stay both calmer and more energised, and keep your mind focused.

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Some hints
and tips

1

Breathe deeply

Anxious feelings can make you feel short of breath. So try taking a few deep breaths, breathing out slowly. Studies show that practising a breathing technique can stimulate the part of the nervous system responsible for relaxation.

2

Enjoy mindful moments

Mindfulness – the practice of being present in the moment and noticing our feelings, body, thoughts, and environment – has been found to improve mental wellbeing. Visit NHS Choices for an introduction to Mindfulness. http://www.nhs.uk/Conditions/stress-anxiety-depression/pages/mindfulness.aspx

3

Take time to talk

Sharing your feelings with a trusted family member or friend can make them seem less daunting. You can also turn to anxiety support groups for advice in times of need. https://www.anxietyuk.org.uk/our-services/self-help-groups/

4

Write it down

Try taking time at the end of each day to write down how you feel. Offloading thoughts in this way can help slow down your thinking and clear your mind.

5

Take each day as it comes

However you feel today, you may not feel the same way tomorrow. Sometimes, thinking too far ahead can amplify your worries. Take each day as it comes and focus on the here and now as much as possible.

6

Be kind to yourself

Self-care is really important. Be kind to yourself, try to take time away from what is making you feel anxious. If it is not one thing in particular find an enjoyable activity to get absorbed in. Watching a film, go for a walk, go for dinner with friends, listen to your favourite music, book yourself a massage… whatever makes you happy.

7

Get some rest

If you are feeling tired or have not had as much sleep as usual, try and go to bed earlier to relax and recharge your mind and body.

8

Eat a rainbow

Fuel your body with vibrant, colourful, fresh food as much as possible. It’s amazing how feeling more energised and alert can lift your mood.

9

Learn to say no

It really is better to say no to someone than to promise something that you can’t deliver or will be unhappy doing. Just be honest; people will understand.

*These tips are for feelings of mild anxiety. For severe anxiety symptoms or those lasting over two weeks, talk to your GP for further guidance.

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Kalms Lavender One-A-Day Capsules pack shot

How Kalms could help

Kalms Lavender One-A-Day Capsules are a traditional herbal remedy used to relieve mild anxiety.

View the range