A Startling Fact About Performance Anxiety

A Startling Fact About Performance Anxiety


Choking under pressure is a common response whether you’re playing the lead in the
third grade Christmas play or giving an important business presentation.


Unfortunately, about 90% of people handle stressful situations poorly.
A recent experiment shows that getting excited works better than trying to calm down.
During a public singing contest, students were given various instructions. Those who
said, “I am excited,” scored an average of 81% compared to 69% for those who said, “I
am anxious,” and 53% for those who said, “I am calm.”


Learn how to use anxiety to your advantage when you’re in high stress situations.
These tips will help you to perform better even when your palms are sweating.
Encouraging Yourself to Get Excited

Remain fired up. It’s difficult to calm down when your body is on high alert.
Excitement is an easier state to capture when you feel anxious and your heart rate
is up.Distract yourself from self-doubts. You may have an interior monologue going
on criticizing what you’re saying or how you look. Divert your attention to
pleasant mental images or focus on the people around you.

Focus on the positive. Think about what you have to gain in the situation. Focus
on entertaining or helping your audience rather than worrying about forgetting
your lines or losing your job.

Generate flow. Put aside the outcomes for the moment. Lose yourself in the process. Enjoy what you’re doing for its own sake.

Rename your feelings. Tell yourself you’re excited. Your brain will like than better than being anxious.

Remember the benefits of anxiety. Anxiety has its positive side. It motivates us to take action. Without some anxiety, we would have little incentive to work or do anything challenging.

Additional Tips

  1. Accept your feelings. Realize that anxiety is natural. Everyone experiences
    uncertainty and wonders what will happen in the future. By some estimates,
    about 20% of people report that their performance suffers when they feel
    tense.
  2. Seek long term peace. While it’s difficult to calm down on short notice, serenity
    is still a worthwhile goal. Your mind and body need time to recover after
    demanding experiences. Manage stress, get good quality sleep, and make time
    for relaxation.
  3. Evaluate advice. High anxiety makes people more likely to seek outside advice
    and less likely to assess it accurately. Think before you follow someone else’s
    recommendations. Consider how to adapt them to your own circumstances.
  4. Engage in rituals. Even irrational practices can help. Many athletes hold onto
    lucky bottle caps or wear a certain pair of socks. Find your own good luck charm!
  5. Beware of manipulation. Unfortunately, researchers also found that anxious
    people were more likely to attract advisors who would deliberately mislead
    them. Be extra careful if you have any doubts.
  6. Acknowledge genetics. There’s a strong hereditary basis for stress responses.
    Some people are more physiologically sensitive. But, everyone can learn to
    become more resilient.
  7. Empathize with yourself and others. Anxiety is often confused with weakness.
    While you’re learning to manage your emotions, give yourself credit for becoming
    more adept. Encourage others who are going through similar struggles.
  8. Seek professional advice. If anxiety is interfering with your life, there are
    effective treatments. Talk with your doctor to see if medication or therapy may
    be helpful.
    You can make anxiety work for you. Just stop calling it anxiety and tap into your
    excitement. You’ll feel better and enjoy more success.

Can Changing Your Diet Really Help Anxiety?

Help with anxiety

Is it possible that Changing Your Diet Really Help Anxiety?


Did you know that your diet can affect anxiety levels?

If you’re tired of only using medications for your anxiety, consider how you can incorporate lifestyle changes such as diet modifications to help.


As with any change you may be considering, talk to your doctor ahead of time about
any concerns you may have.


Try these diet strategies to help lessen anxiety symptoms:

Eliminate alcohol. Although there is a belief that alcohol can relax the body, it can be harmful for those with anxiety.


Alcohol affects the body in many ways, including making you more dehydrated. It can also affect hormone levels and other things that can lead to anxiety.
If you drink too much, you may not be eating enough food. Alcohol has a lot of calories and carbohydrates, but they’re not healthy. Not getting the right nutrition can hurt your entire body and increase anxiety. Avoid using alcohol as a substitute for lunch or dinner.


Experts point out that the toxins in alcohol can increase anxiety attacks.


Watch out for caffeine. It may not be easy to stop your coffee habit, and mornings may be more difficult. However, eliminating caffeine can help reduce anxiety.
Too much coffee can act like a stimulant for anxiety.
Coffee can increase your heartbeat and make you feel as if you’re having a panic attack.

Caffeine is addictive, so you may have trouble eliminating it at first. Pay attention to the hidden sources of caffeine such as dark chocolate and other products.

Beware of refined sugars. Refined sugars can make anxiety worse, and these sugars are hiding in many of the foods you may eat. These types of sugars are included in a variety of products. Carefully read labels to ensure that there are no refined sugars. Sugar acts like a stimulant, so your anxiety symptoms can increase.

Refined sugars can be in many things that you might not even suspect, including bagels, cereals, oatmeal, crackers, and other products. Evencanned vegetables may have unnecessary added sugar.

Get enough B vitamins. Research shows that a lack of B vitamins in your body can contribute to anxiety. Pay attention to how many B vitamins are in your diet. It’s easy to get a deficiency of these vitamins, so try to eat more legumes, meats, eggs, rice, leafy greens, and other sources of these nutrients. Consider eating more asparagus and avocado. Studies have revealed that these two vegetables can lessen the symptoms of depression and anxiety. Avocado has B vitamins and asparagus has folic acid.

Look for your own triggers and eliminate them. You may have specific foods that trigger anxiety, so it’s important to determine which foods can negatively affect you in this way.
In some cases, the anxiety-triggering foods or beverages are linked to traumatic events. A difficult memory can rise to the surface after eating or drinking them, causing anxiety.


In other cases, food intolerances and allergies may cause anxiety. There are reports that show some people react to dairy, and it can mimic some of the symptoms of anxiety.
Many of the common triggers include dairy, gluten, processed foods, soda, and fried foods.


Keep a food journal and track how you feel after eating dairy, fried foods, or other things you suspect may be triggers. Make a note about your emotional well-being before and after eating each item. This will help narrow down the list and make it easier to see what food should go.


The food that enters your body can affect more than just the scales. It can also affect anxiety levels. Pay attention to what you eat each day and keep track of anxiety symptoms that manifest themselves after you eat certain foods.

If you require assistance to let anxiety go, call Charlestown Hypnotherapy.

Four Tips to Avoid Depression During the Winter Months


When the weather is cold and the skies are dark and cloudy, it’s easier to feel down and
despondent. If you struggle with gloomy feelings during the winter, it’s good to know that there’s help and hope available to you without a prescription depression drug. Of course, you’ll want to check with your physician before making any changes to your health regimen.


Spring is Around the Corner


Some people start feeling down just as soon as the first cold, cloudy day rolls in. Don’t let this happen to you! To stay happy and peaceful during the winter, focus your time and energy on things that bring you joy.


See the beauty that the winter months have to offer. If you’re really struggling to see any beauty at all in the gloom of winter, all you need are a few simple ideas to jump-start your thinking in a positive direction.


Consider these tips to help you gain a more positive mindset during winter:

Find a sunny place to sit inside. A sunny spot gives you the light you need even when it’s gloomy outside and makes you feel better to help your mood than just turning on all the lights in your house. The warmth can be so comforting and helps you appreciate the simple things.

Take a vacation. Travel somewhere sunny and warmer each winter, even if only for a
couple of days. Looking forward to your annual getaway will lift your spirits during the time
before you go, too.

Get outside. When the sun does come out, even if it’s otherwise cold, take advantage of it.
When your body is deprived of sunlight, it has a harder time making vitamin D. If you can
get some sun, though, you’ll feel better and you’ll be better able to make it through until
spring arrives with its longer, sunnier days.

Find activities that bring you joy. Read that book you’ve always wanted to read or engross
yourself in a new TV sitcom that comes on in winter. Perhaps learning to ski or snowboard
can bring you the mental and physical benefits of exercising while also finding a way to
enjoy the winter weather. Cooking warming foods.


Depression is Treatable – Even if it’s Only Occasional


It’s important to treat depression. If your feelings of depression run deep, you may want to talk to your doctor about the kinds of treatment options that would be best for you. If you’re only getting bummed out and unhappy during the winter, though, focusing on strategies that work during the winter is the best way to shake those winter blues.

Remember Hypnotherapy can help change old patterns into new beneficial ones.


You can choose to be joyful. Focus on the things that matter to you and make you happy. Winter is only a season, and you’ll have spring, summer, and autumn to do all kinds of great things outside.

Action Guide – Managing Anxiety

Stressed and nearly broken

When you’re feeling anxious or stressed, these strategies will help you cope:


‣ Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.


‣ Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.


‣ Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.


‣ Get enough sleep. When stressed, your body needs additional sleep and rest.


‣ Exercise daily to help you feel good and maintain your health. Even a short walk can help.


‣ Take deep breaths. Inhale and exhale slowly.


‣ Count to 10 slowly. Repeat, and count to 20 if necessary.


‣ Do your best. Instead of aiming for perfection, which isn’t possible, be proud of your
accomplishments.

‣ Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?


‣ Welcome humor. A good laugh goes a long way.


‣ Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.


‣ Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.


‣ Learn what triggers your anxiety. Is it work, family, school, or something else you can identify?

‣ Write in a journal when you’re feeling stressed or anxious, and look for a pattern.


‣ Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

I understand that a lot of people have tried many of these things to no avail, which is why sometimes more help is needed.

Hypnotherapy is a wonderful way to stop anxiety. Call if you need help.

11 Powerful Ways to Overcome Fear and Anxiety

Anxiety help Charlestown Hypnosis

11 Powerful Ways to Overcome Fear and Anxiety Anxiety help Charlestown Hypnosis


One of the curses of being able to think and reason is the ability to feel fear and
anxiety, even when neither are warranted. Fear and anxiety can serve as helpful cues
that there may be a situation that deserves caution, but after this is accomplished, they
actually cause more harm than good.
You create your own fear and anxiety. You can also create your own peace and
serenity.


Choose to minimize the effects of fear and anxiety in your life:

  1. Breathing is the fastest way to derail fear and anxiety. When faced with
    fearful thoughts or situations, we begin breathing quickly and shallowly. This
    begins a cascade of physiological events that result in feelings of fear and
    anxiety. It’s possible to circumvent this process by breathing deeply and slowly.
    Try breathing quickly and shallowly for 60 seconds and see how you feel.
    Now try breathing slower and deeper. Notice the differences.
  2. Act normally. Continue behaving as you would if there were nothing to fear.
    You can communicate to the fearful part of yourself that everything is okay. If
    you can act as if everything is fine, your brain will begin to believe it.
  3. Spend time with supportive friends and family. A night on the town can work
    wonders to relieve stress and anxiety. A long, meaningful talk over a cup of
    coffee can be very beneficial.
  4. Have positive expectations. Fear and anxiety are the result of expecting the worst. When you expect the best, you can’t feel afraid. You’ll feel excited instead.
  5. Start small. Afraid of spiders? Look at photos of small, harmless spiders until
    you feel calm and relaxed.
  6. Let it go. It’s common for fear and anxiety in one part of your life to bleed over
    into other parts of your life. A rough morning meeting with the boss could ruin
    the rest of your day if you let it. Once the event is over, decide to let it go and
    move on.
  7. Sweat. The chemicals that your body releases during times of fear and anxiety
    can last quite a while. One easy way to get rid of them is to exercise. Work up a
    sweat and watch your fear and anxiety melt away. This is also a much healthier
    way to deal with unpleasant feelings than drugs, alcohol, or overeating.
  8. Reward yourself. After dealing successfully with a challenging situation,
    celebrate. This will help teach your brain that these stressful situations have a
    positive outcome. Buy yourself something small or do something enjoyable.
    Anything that puts you in a good mood is a good choice.
  9. Take action. If you’re worried, do something to resolve the source of your
    worry. By taking action, you’re taking responsibility. You also become more
    focused on your plan, which takes your mind away from your worries. The more
    you do to resolve the situation, the less fear and anxiety you’ll feel.
  10. Distract yourself. Sometimes there’s nothing you can do about the situation. In
    those cases, distractions can provide relief. Ensure that your distractions are
    positive, such as reading something beneficial or getting some exercise. At the
    very least, avoid distractions that are unhealthy or lead to additional
    challenges.
  11. Use positive affirmations. Keep your mind focused on positive thoughts by saying positive things to yourself. How you talk to yourself affects your mood and experience. Fear and anxiety can be crippling if allowed to go too far. There are many techniques for minimising these negative emotions. Those that feel fear and anxiety on a regular basis are experts at generating these feelings. Become an expert at generating feelings of peace and comfort, instead. It just takes practice.

If you require assistance to stop anxiety call Charlestown Hypnotherapy

0425268043

What You Need to Know about Alcohol and Anxiety

Alcohol limits

TV commercials encourage you to have a drink to relax. However, the relationship
between alcohol and anxiety can be more complicated than that.

There are several reasons why alcohol tends to disturb your peace of mind.


Embarrassing yourself at an office party may be an obvious danger, but there’s also a
molecular explanation. Alcohol causes changes in your brain chemicals, including
gamma aminobutyric acid (GABA) that’s involved in regulating anxiety.


Your brain adjusts to the sedating effects of alcohol but may have trouble balancing
itself again when your blood alcohol content starts to fall. That could leave you
feeling more anxious than when you started, and that uneasiness may last for a day
or more.


Lifestyle changes and professional help can make a big difference if alcohol and
anxiety are disrupting your life. Learn what you can do to turn things around.


Tips for Drinking in Moderation
Prolonged heavy drinking often contributes to anxiety. The Australian Government Heath Advice recommends limiting yourself to one drink a day for women and two for men on the days you do drink.
Try these techniques to limit alcohol consumption:

  1. Plan ahead. Decide what you’re going to drink before you get started. Maybe you’ll skip wine with dinner, so you can have a glass of port afterwards.
  2. Slow down. Sip your drink. Order a glass of water in between if you
    consume more than one alcoholic beverage.
  3. Eat food. Filling up on food allows your body to absorb alcohol more gradually.
    Fats and proteins are especially useful for slowing the process down. On the
    other hand, skip the salty snacks that will make you thirstier and more
    dehydrated.
  4. Enjoy other activities. If you’re used to bar hopping on date nights, go for a hike
    or visit a science museum instead. Spend your leisure time working on hobbies
    rather than drinking beer while watching TV.
  5. Resist social pressure. Rehearse what to say if someone asks why you’re
    turning down a drink. Let your family and friends know you’re trying to cut
    back, if that is comfortable for you.
  6. Take time off. Celebrate Dry January or the abstinence days of your choice.
    Taking a break from alcohol gives your body and mind time to recover.

Other Tips for Coping with Anxiety

  • Using alcohol to manage anxiety is likely to backfire.
  • Replace cocktails with strategies that are safer and more effective, such as these:
  • Take sensible risks.
  • Avoiding things that scare you may be adding to your anxiety.
  • Facing your fears teaches you that you’re strong enough to handle life’s challenges.
  • Start with small projects and work your way up.
  • Get enough sleep. You’re more resilient when you’re well rested. Aim for 7 to 8 hours of high-quality sleep each night.
  • Eat healthy. Your diet can help you to relax. Use foods rich in fiber to stabilize
    your blood sugar. Experiment with foods high in certain minerals, like leafy
    greens for magnesium and egg yolks for zinc.
  • Exercise regularly. Working out is a great way to use up nervous energy and
    benefit your mood.
  • Seek help. Anxiety is one of the most common mental health issues, affecting
    almost 20% of the adult population. Search for therapists who have experience
    treating anxiety and substance abuse issues. You may need to target both areas
    in order to avoid relapses.
    If you’re struggling with anxiety, a glass of wine may relax you in the short term,
    but it’s still important to deal with underlying issues. Adopt healthy habits for
    managing stress and talk with a professional if you need more help.

If you need help, contact Charlestown Hypnotherapy

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