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How to beat irrational anxieties

How to beat irrational anxieties

Everyone feels anxious at times and mild anxiety is a normal response to stressful situations. It triggers our body’s response to danger, sending more oxygenated blood to the muscles as we get ready for “fight or flight”. This stress response can be positive, helping us get to school or work on time, or motivating us to study hard before an important test. For most of us, anxiousness comes and goes but some people find themselves in a permanent state of worry, fear and stress. Symptoms can include butterflies in the stomach, sweaty palms, rapid breathing and a raised heart rate. Anxiousness can sometimes be irrational, triggered by something that is not usually perceived as a worry or threat. It can be specific, such as a phobia about flying or a fear of public speaking, or a more general feeling of panic when your mind constantly whirls in circles and focusses on negative thoughts.  

Luckily, mild to moderate anxieties can respond well to self-help methods of treatment. If stress and worries are starting to interfere with your everyday life, here are some tips and techniques that can help you to beat irrational anxieties.

 

Exercise


As well as boosting your physical fitness, exercise is also good for your mental wellbeing. As little as five to ten minutes of aerobic exercise has been shown to lift and stabilise our moods, decrease tension, improve our quality of sleep, and boost self-esteem. Try running, brisk walking, cycling, dancing, tennis or swimming. If you can exercise in the open air, even better, as you then reap the benefits of fresh air and sunshine, both great natural destressers.

Nutrition

Eating a well-balanced diet with the emphasis on plenty of fresh vegetables, fruits, whole grains, pulses and lean protein is beneficial for both the mind and the body. Several foods are particularly helpful in reducing stress and irrational anxieties:

• Oily fish

Oily fish such as mackerel, salmon, trout and herring is rich in Omega-3, a fatty acid that has a strong relationship with mental health. Omega-3 helps to provide EPA and DHA, two fatty acids that reduce inflammation and promote healthy brain function.

• Brazil nuts

Brazil nuts are one of the foods richest in selenium and vitamin E, both known to help improve the mood. When someone is suffering from irrational anxieties, inflammation is often heightened.

• Eggs

A deficiency of vitamin D is increasingly thought to be linked to mental health problems such as anxiousness and stress. Eggs are an excellent source of vitamin D. They also contain tryptophan, essential for the creation of serotonin, a hormone that regulates mood, sleep and cognitive function and is also thought to relieve anxiety.

• Dark chocolate

Some studies have shown that dark chocolate (over 70% cocoa) can help to relieve anxieties, although the mechanism is not yet clear. It is another good source of tryptophan and also contains flavonoids, thought to improve blood flow to the brain.

• Pumpkin seeds

Pumpkin seeds are rich in potassium, an element that helps to regulate blood pressure. Potassium-rich foods may also help to alleviate the symptoms of anxiousness.

• Yoghurt

Naturally fermented foods such as yoghurt, kimchi and cheese contain bacteria beneficial to gut health. The gut is now regarded by many scientists as the body’s second brain so including fermented foods in the diet may help to reduce fear and irrational anxieties.

Meditation

Meditation can be very effective in managing the symptoms of irrational anxiousness. In helping us to understand our fears, it improves our ability to recognise the triggers and our responses to stress. When we are unduly anxious, we are unable to regulate our emotions. By practising meditation regularly, it is possible to reprogramme the neural pathways in the brain and therefore improve our abilities to regulate our feelings.

Meditation teaches us to identify the negative thoughts and stories we tell ourselves. We learn two very important things: our thoughts are not real and neither do they define us. Once we have understood how to recognise and accept our irrational fears for what they are, we can let them go. This new perspective helps us to identify what is true and what is an episode of irrational anxiety.

Alternative medicine

Alternative medicine offers many natural alternatives to prescribed drugs. Bach Flower Remedies are pure flower essences developed by Dr Bach during the 1920s and 1930s and have been a popular treatment for irrational worries and anxieties ever since.

There are specific Bach Flower blends for various types of anxieties. For generalised anxieties, Bach flowers mix 85 helps to stop irrational worries about loved ones, avoid panic attacks and restore self-confidence. To treat a phobia of flying, Bach Mix 91 helps to control feelings of panic, to stay calm and to retain control of your emotions.

Bach First Aid Remedy is a reformulation of the much-loved Bach Rescue Remedy, a preparation that combines essences of rock rose, clematis, star-of-Bethlehem, impatiens, and cherry plum. It is helpful for use in challenging moments, emergencies and for treating panic attacks, calming and soothing your emotions so you can get on with your day.

Created by Tom Vermeersch

Tom Vermeersch

Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.

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How to beat irrational anxieties

How to beat irrational anxieties
How to beat irrational anxieties

Everyone feels anxious at times and mild anxiety is a normal response to stressful situations. It triggers our body’s response to danger, sending more oxygenated blood to the muscles as we get ready for “fight or flight”. This stress response can be positive, helping us get to school or work on time, or motivating us to study hard before an important test. For most of us, anxiousness comes and goes but some people find themselves in a permanent state of worry, fear and stress. Symptoms can include butterflies in the stomach, sweaty palms, rapid breathing and a raised heart rate. Anxiousness can sometimes be irrational, triggered by something that is not usually perceived as a worry or threat. It can be specific, such as a phobia about flying or a fear of public speaking, or a more general feeling of panic when your mind constantly whirls in circles and focusses on negative thoughts.  

Luckily, mild to moderate anxieties can respond well to self-help methods of treatment. If stress and worries are starting to interfere with your everyday life, here are some tips and techniques that can help you to beat irrational anxieties.

Bach flowers mix 85: Anxiety

Bach flowers mix 85 helps to:

  • Overcome every-day fears 
  • Avoid panic attacks 
  • Give trust and take undefined fears away 
  • No longer be worried and anxious about your child, partner, friends, etc 
  • Take on challenges and make decisions again 
Discover how Bach flowers mix 85 can help you
 

Exercise


As well as boosting your physical fitness, exercise is also good for your mental wellbeing. As little as five to ten minutes of aerobic exercise has been shown to lift and stabilise our moods, decrease tension, improve our quality of sleep, and boost self-esteem. Try running, brisk walking, cycling, dancing, tennis or swimming. If you can exercise in the open air, even better, as you then reap the benefits of fresh air and sunshine, both great natural destressers.

Nutrition

Eating a well-balanced diet with the emphasis on plenty of fresh vegetables, fruits, whole grains, pulses and lean protein is beneficial for both the mind and the body. Several foods are particularly helpful in reducing stress and irrational anxieties:

• Oily fish

Oily fish such as mackerel, salmon, trout and herring is rich in Omega-3, a fatty acid that has a strong relationship with mental health. Omega-3 helps to provide EPA and DHA, two fatty acids that reduce inflammation and promote healthy brain function.

• Brazil nuts

Brazil nuts are one of the foods richest in selenium and vitamin E, both known to help improve the mood. When someone is suffering from irrational anxieties, inflammation is often heightened.

• Eggs

A deficiency of vitamin D is increasingly thought to be linked to mental health problems such as anxiousness and stress. Eggs are an excellent source of vitamin D. They also contain tryptophan, essential for the creation of serotonin, a hormone that regulates mood, sleep and cognitive function and is also thought to relieve anxiety.

• Dark chocolate

Some studies have shown that dark chocolate (over 70% cocoa) can help to relieve anxieties, although the mechanism is not yet clear. It is another good source of tryptophan and also contains flavonoids, thought to improve blood flow to the brain.

• Pumpkin seeds

Pumpkin seeds are rich in potassium, an element that helps to regulate blood pressure. Potassium-rich foods may also help to alleviate the symptoms of anxiousness.

• Yoghurt

Naturally fermented foods such as yoghurt, kimchi and cheese contain bacteria beneficial to gut health. The gut is now regarded by many scientists as the body’s second brain so including fermented foods in the diet may help to reduce fear and irrational anxieties.

Meditation

Meditation can be very effective in managing the symptoms of irrational anxiousness. In helping us to understand our fears, it improves our ability to recognise the triggers and our responses to stress. When we are unduly anxious, we are unable to regulate our emotions. By practising meditation regularly, it is possible to reprogramme the neural pathways in the brain and therefore improve our abilities to regulate our feelings.

Meditation teaches us to identify the negative thoughts and stories we tell ourselves. We learn two very important things: our thoughts are not real and neither do they define us. Once we have understood how to recognise and accept our irrational fears for what they are, we can let them go. This new perspective helps us to identify what is true and what is an episode of irrational anxiety.

Alternative medicine

Alternative medicine offers many natural alternatives to prescribed drugs. Bach Flower Remedies are pure flower essences developed by Dr Bach during the 1920s and 1930s and have been a popular treatment for irrational worries and anxieties ever since.

There are specific Bach Flower blends for various types of anxieties. For generalised anxieties, Bach flowers mix 85 helps to stop irrational worries about loved ones, avoid panic attacks and restore self-confidence. To treat a phobia of flying, Bach Mix 91 helps to control feelings of panic, to stay calm and to retain control of your emotions.

Bach First Aid Remedy is a reformulation of the much-loved Bach Rescue Remedy, a preparation that combines essences of rock rose, clematis, star-of-Bethlehem, impatiens, and cherry plum. It is helpful for use in challenging moments, emergencies and for treating panic attacks, calming and soothing your emotions so you can get on with your day.


Marie Pure

Other articles


Fact or fiction Is it truly healthy

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There's so much contradictory health advice out there, it gets confusing. One year, butter is said to be bad for you, and margarine is better. The following year, it's the other way around. One article says running causes strain on your joints; another says it's good for you because it increases bone strength.

Read the complete article

Are most people good or bad

Are most people good or bad?

Do you sometimes despair about humanity because it seems there are far more bad people than good? Are we primarily selfish individuals, thinking only about our own needs? Or is this cynical belief just because we spend so much time online? The truth is more complicated!

Read the complete article

goede-voornemens

A new year, a new me

It’s such a positive thing to do and hope springs eternal, so why not commit yourself to a change this year? Here’s our tips on how to stick to your new year’s resolutions.

Read the complete article

10 Tips to get the best out of every day

10 Tips to get the best out of every day

When we’re stuck in a bit of a rut, the days and nights slip past so quickly that we barely notice them. But life is not a rehearsal!

Read the complete article

Is anxiety controlling you life

Is anxiety controlling your life? Take our test and find out!

Are your worries out of control? Are you concerned you have an anxiety disorder? Is anxiety controlling your life? Take our test and find out!

Read the complete article

How can I help my child achieve their dreams

How can I help my child achieve their dreams?

Children's imaginations know no limits and their dreams are a mix of hopes and fantasies, the real and the magical, the impossible and the achievable.

Read the complete article

7 Reasons Why Your Child is Underperforming

7 Reasons Why Your Child is Underperforming

As parents, we often worry about a poor school report as much, if not more, as our kids do! And if your child's grades are slipping, you'll be looking for reasons and if there's anything you can do to help.

Read the complete article

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5 tips to survive autumn healthily

We simply can’t avoid noticing the changes all around us. Autumn is here... Autumn is also called a transitional season. Slowly and steadily, it prepares us for the transition...

Read the complete article

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Have you considered yoga? The advantages of practicing yoga

Have you considered yoga? There are many advantages to practicing yoga. It is a holistic practice benefitting you physically, emotionally & mentally.

Read the complete article

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Do you always feel that everything’s always going wrong? Find out how to stop this cycle of bad thoughts in its tracks. When you think positively, things will start to appear positive and you will eventually feel more positive and optimistic.

Read the complete article

Bach Flowers are not medicinal but harmless plant extracts which are used to support health.

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