Researchers reveal new link between anxiety & lower attention

Did you know that anxiety can also affect your attention span? Researchers have found that there is a link between these conditions.

If you have anxiety, then you’re more likely to have attention disorders. Researchers believe there is a brain connection between them. Initial studies on teens reveal that they’re more likely to have both issues together.

If you have anxiety or trouble concentrating, consider these discoveries:

The link between anxiety and attention. Researchers at the University of Texas discovered that your anxiety and attention span are linked.

They found that teens who have anxiety are also more likely to perform worse in school because of attention issues. They also saw a connection between anxiety and other mental health issues like depression and suicide.

Researchers shared that in some cases anxiety appeared first while in other cases attention span issues appeared first. Recognizing the first issue can help families deal with the second one.

Teens who had issues concentrating were also more likely to have anxiety. Experts believe there is a deeper reason for this in the brain.

Unconscious anxiety. Medical experts believe unconscious anxiety can explain some cases of attention deficit disorders. Unconscious anxiety occurs when you don’t recognize you’re actually suffering from worry and concern. You have trouble concentrating, so you
blame it on your poor attention span. However, in reality, your unconscious anxiety is actually preventing you from being able to focus.

The root of this anxiety can be buried among deeper emotional issues.

Overlapping symptoms. The symptoms of anxiety and attention deficit
hyperactivity disorder can overlap. The shared symptoms can include having
trouble concentrating and focusing on one task. They can also include not
having control over your impulses, being irritable, feeling scared and being
afraid to try new things.

It’s not always easy to tell apart anxiety and attention disorders.

Treatment and help. If you or someone you care about has anxiety and attention issues, seeking help may bring real benefits.

Treatment options can include medication to control anxiety and help attention spans.

Another treatment option is therapy that helps adjust behaviour.

Meditation and relaxation are also commonly used to help with both disorders.

The role of learning disabilities. It’s important to avoid overlooking learning disabilities that can exacerbate anxiety and attention issues. Researchers have noticed that all three issues can occur together.

In some cases, learning disabilities are not caught right away as a child starts school.

Children are sometimes able to compensate for their learning disabilities, so the issues go undiagnosed.

However, anxiety and attention disorders can be worse in children with learning disabilities.

By focusing on the learning issues, these kids have the chance to succeed in school and reduce their anxiety.

A child with a learning disability can feel anxious before every test or quiz in school and try to avoid classes. In addition, the same child can be so stressed out that they’re unable to concentrate on the simplest tasks. The learning disability makes these issues stronger and more difficult to treat.

It’s important to note that kids aren’t the only ones who suffer from all three conditions.

Adults can spend years being misdiagnosed or not getting the proper treatments.

Anxiety and attention issues can appear together. If you or a loved one suffers from
these issues, current research can help you understand what is happening in the
brain and seek treatment that can help.

If you require more help, call Charlestown Hypnotherapy.

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 criticising 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.
  • 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 that 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.
  • Accept your feelings. Realise that anxiety is natural. Everyone experiencesuncertainty and wonders what will happen in the future. By some estimates,about 20% of people report that their performance suffers when they feel tense.
  • 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 afterdemanding experiences. Manage stress, get good quality sleep, and make timefor relaxation.
  • Evaluate advice. High anxiety makes people more likely to seek outside adviceand less likely to assess it accurately. Think before you follow someone else’s recommendations. Consider how to adapt them to your own circumstances.
  • 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!
  • 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.
  • 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.
  • Empathise 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.
  • Seek professional advice. If anxiety is interfering with your life, there are effective treatments. Call Charlestown Hypnotherapy, Hypnosis is a wonderful way to stop anxiety.
  • 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

    ‣ 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

    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
    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


    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
    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

    #anxietyhelp #stopdrinking #hypnotherapytostop

    Finding Balance, going home.

    Balancing your life through Hypnosis

    In this time of uncertainty, I have spoken to a lot of people who feel out of balance. 

    Being stuck inside with limited exposure to their usual daily life can throw people out. Of course I realise that a lot of people are still going about their normal life and normal work, but they too are feeling the affects of all the “stuff” going on at the moment. In Buddhist teachings they talk about taking refuge in the teachings, the teachers or group and the Buddha (The three jewels).

    Balancing your life through Hypnosis

    This helps to guide people to not fall into external and negative things to make them feel good. Some people I work with are addicted to foods, cigarettes or alcohol. In a similar fashion,  they are taking refuge or solace In these external things. 

    They can feel worn down by the world, or overwhelmed and forget about self care. There are some simple things that people forget:

    1. Care for yourself. It sounds simple, but many of us simply don’t do this because we think we are being selfish or that our own needs are not important. We need to know that it is ok to care about yourself. Compassion for yourself means showing concern for your own feelings as well as for others. Treat yourself the way you would treat your children or your best friend—with gentleness, concern and caring.

    2. Give yourself time to change, for some this time when we are at home may be a great time to learn a new skill. I think it is a perfect time to learn meditation. Or to read, learn to slow down.  This to me is such a wonderful time to pause and reflect. To take stock of your life and your priorities. 

    3. Grounding, which I believe is so important and underrated. This is simply getting in touch with nature, gardening, walking, just touching nature, when we are so surrounded by unnatural materials. 

    I feel this time is a gift to lots of people to emerge from their old lives and to go back to ‘normal’ life when that happens knowing that things will be different. Maybe, better. Maybe looking at the world around us, and people in our lives in a more positive way. 

    Especially ourselves.

    If you are struggling with anxiety, stress, overeating, emotional eating, or wish to stop smoking or stop drinking then give Charlestown Hypnotherapy a call. It really is the perfect time for a change.