Seven simple steps to reduce your anxiety

An anxious tired young man who is alone

Do you randomly get anxious, frequently in the day, and you have no idea why?

Are you looking for some simple and effective techniques to help reduce your feelings of anxiety?

If you’re familiar with our work, then you know that we always want to find the cause of your anxiety.  You see if you find the cause, then you can then easily eradicate the symptoms.

Until you find the cause and or if you haven’t yet considered locating the origin of your anxiety, here are our 7 natural tips and techniques to help.

SEVEN TIPS TO REDUCE ANXIETY

  1. Reduce caffeine consumption – Caffeine can make you feel anxious and jittery when you’re actually not.

  2. Make sure you’re getting enough sleep – sleep deprivation is dangerous for both your mental and physical health. Furthermore it can lead to feelings of anxiety, depression and feeling like you’re out of control. It can also make you overeat. If you’re struggling with your sleep, we do have tips to help with your insomnia.

  3. Stay hydrated – It’s better for your health, as well as help combat your symptoms of anxiety. Actually, sipping on a drink can make you feel better.

  4. Exercise! It’s the best, not only does it positively fill up your time and give you a good distraction, it helps release endorphins which are anti-anxiety and anti-stress helpers

  5. Hug more! It releases a hormone called oxytocin which is known as ‘the cuddle hormone’! Studies have shown that if you hug someone for 20 seconds, it can help reduce your stress levels, anxiety and blood pressure. Now – 20 seconds is quite a long time, so make sure you’re cuddling someone you’re really in love with or care for.

  6. Sing! Again, it helps you to release those feel-good hormones. (Although don’t listen to Nik’s singing, as that will definitely give you anxiety!)

  7. Practise mediation and mindfulness – A lot of people don’t know where to start with meditating, but we have a really helpful video on our YouTube which will help you begin meditating effectively.

You deserve to be happy! Grab a copy of our book ‘Conquering Anxiety‘ and check out our TikTok channel for more tips to banish your anxious thoughts.

Nik & Eva Speakman

We have studied and worked together since 1992. Between us we have studied human behaviour and psychology for seven decades. We both share an uncontainable passion to offer hope and to help people lead happier and less inhibited lives.

After many remarkable breakthroughs we created our own behavioural change therapy, ‘Schema Conditioning.’® Subsequent work with trauma victims and their related symptoms, led to the creation of two further trauma-based therapies.

‘Schema Conditioning Psychotherapy.’®

‘Visual Schema Displacement Therapy (VSDT)’®

‘Visual Schema Detachment & Restructuring (VSDR)’®

Qualifications from the creation of our therapies, resulted in training psychology professors, doctors and masters students at Universities in Amsterdam and Utrecht. In 2015, this training produced the two sets of scientific studies conducted into the workings of our therapy; the first two study papers highlighting the remarkable efficacy, was published in the Journal of Behaviour Therapy and Experimental Psychiatry in June 2019. A further third study was then published in the European Journal of Psychotraumatology in April 2021, with a fourth clinical study with hospital patients is currently underway and will be completed by the end of 2022.

In addition to members of the public, we work with, and have treated many high-profile clients and ‘A’ list clients around the world, having had prodigious successes. We are resident therapists on ITV’s multi award-winning ‘This Morning’ and have been for over a decade, we have also had own television shows, one of which, ‘The Speakmans’, also aired on ITV and several countries worldwide. Over the last two decades we have appeared on numerous other television shows as experts, such as the multi award-winning Saturday Night Takeaway.

Our mission is to illuminate that there is ALWAYS HOPE and that overcoming trauma and improving quality of life is entirely possible. Many people have either never been given hope, or worse had hope taken away from them, our aim is to correct that by sharing our message in any way we possibly can, including live workshops, theatre tours, books, podcasts, radio, television, social media and YouTube.

At the heart of all we do, is our relentless mission to offer HOPE to as many people as we possibly can.

https://nikandeva.com
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