By Katarzyna Pachana, Integrative Counsellor for Couples and Individuals 
Did you know? One in four people experiences some kind of mental health problem each year! One in six people report suffering from mental health adversity, like anxiety or depression, every week in England
Untreated anxiety disorders often lead to depression and more serious health problems. Anxiety is a highly treatable disorder, unfortunately only 36.9% of people seek professional help
Anxiety disorders can affect sufferers’ everyday lives in variety of ways [depending on the type of disorder: social anxiety, panic disorder (PD), generalised anxiety disorder (GAD), obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD)]. People with anxiety often feel limited in their choices and activities due to fear, which frequently leads to low self-worth and non-acceptance of reality around. 
Although, understanding and overcoming anxiety disorders with professional help are the most effective, there are things you can do to ease your anxiety symptoms: 

1. Deep breaths 

Breathing is something always available to us but so often we forget about it. 
Slowing down your breath and doing so mindfully can lower stress level instantly. Try this 4 second breathing technique: 

2. Mindfulness 

Try to be aware of your feelings, thoughts and behaviours that are not helping you with overcoming anxiety. Unhealthy behaviours like, avoidance, reassurance seeking, drinking and drugs will relieve symptoms only temporarily but will worsen anxiety long term.  
Focus on what`s in your control and let go of things you cannot control (for example: if you are anxious in social situations, don’t try to predict what others may be thinking about you! You will only catastrophize and end up making yourself even more stressed. Concentrate on what`s helpful to you: “I don’t know what others think about me and that’s ok. I don’t have to make an impression or “make” anybody like me”. 

3. Changing your body posture or temperature 

That technique comes from DBT. Often when we are anxious, we tent to withdraw, hide and avoid. Try a superman posture or stretching when you feel anxious (for example: before your interview or meeting future parents in laws). Simple technique of opening your body will change your body’s chemistry. 
Washing your face in cold water or holding ice cubes, also can help with stressful hot flashes, blushing or sweat. 

4. Gratitude 

Keep gratitude journal. Instead of concentrating on how difficult or bad your day was, try noticing what you could be grateful for. That will improve your negative mindset and help you realise that life is not all scary and bad. 
Being grateful is proven to increase your happiness, self-worth and wellbeing. 
Answer some of those questions at the end of each day: 
What was the best thing that happen today? 
Who makes you feel loved and why? 
Something that makes you happy? 
Someone that helps you? 
Someone you are grateful to have in your life? 
Favourite place? Why? 
Favourite meal? 
Person you love (can be yourself)? 
Best gift you have ever received? Why? 
Best thing you gave to someone? 
What do you appreciate in people/friends? Why? 

5. Regular exercise, connecting with nature, being creative 

Being active will help with reduction of stress, increase in energy levels and lifting your mood. Sun and blue sky, green trees and fresh air reduces stress and depression. Being in nature or observing natural scenery helps not only your emotional wellbeing but also physical (reduction of stress hormone, blood pressure, heart rate and muscle tension). 
Living with anxiety is difficult and it can feel very lonely. It is however a treatable disorder. Try these techniques and if you need more help, it might be worth considering talking to a professional counsellor or a therapist. 
If you would like to explore counselling, other talking therapy or coaching for anxiety we are here for you at Wellbeing Centre London, so please contact us on 07942 626960, 0800 8611 239 or by email
We provide a Free 15 minutes confidential conversation to help you find the right practitioner to suit your needs, which is a vital a successful therapeutic relationship. 
Sessions are held Online or Face to Face at our therapy room in Putney Bridge, Fulham, South West London. 
Katarzyna Pachana-Pereira is an Integrative Counsellor of Individuals and Couples and an EMDR Therapist. 
She is a member of NCS (National Counselligng Society) and integrate different modalities - Cognitive Behavoural Therapy (CBT), Rational Emotive Behavior Therapy (REBT), Eye Movement Desensitization and Reprocessing (EMDR), Acceptance and Commitment Therapy (ACT), SFBT, Inner child, etc., and shape therapy process in accordance with unique clients’ needs and wishes. 
Kasia has successfully worked with a vast range of clients, she values diversity and believes that every person has her/his own unique journey and the possibility to live a joyful and satisfying life. 
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