BREAKING THE ANXIETY CYCLE: TOOLS AND TECHNIQUES THAT WORK!

As a hypnotherapist I work with anxiety a lot. With these uncertain times and unrest in the world many people are feeling the impact. Daily stress plus these disturbing messages are taking a toll on people's emotional and mental health.

Anxiety can feel like an endless loop—racing thoughts, physical tension, and a sense of being trapped. But the good news is that whilst there are many things we can't control in the world, the anxiety cycle can be broken. By incorporating practical tools and techniques into your daily life, you can calm your mind, ease your body, and regain control.

Below are seven effective strategies to help you break the anxiety cycle and create a calmer, more centered life:

1. Move Your Body with Regular Exercise

Exercise is a natural anxiety reliever. Physical activity releases endorphins, which are the body’s feel-good chemicals, and helps reduce cortisol levels—the hormone responsible for stress.

How to get started:

• Go for a brisk 20-minute walk daily.

• Try yoga, which combines movement with breathing for added calm.

• Dance to your favorite music for a quick mood boost.

Even small amounts of movement can make a big difference in breaking the cycle of anxious thoughts.

2. Harness the Power of Breathing

When anxiety strikes, your breathing often becomes shallow and rapid, feeding feelings of panic. Learning to control your breath can interrupt this pattern and calm your nervous system.

Try this:

• Inhale deeply through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly through your mouth for a count of 6.

Repeat this cycle several times until you feel more relaxed.

3. Explore Hypnotherapy for Lasting Change

Hypnotherapy works by addressing the root causes of anxiety hidden in your subconscious mind. By rewiring old thought patterns and creating empowering beliefs, it can bring long-term relief.

A trained hypnotherapist 😉 ⭐️ can guide you into a deeply relaxed state where you can reframe negative thought patterns and reduce the brain's automatic stress responses. Over time, this practice can reprogram your mind for calm and resilience. It literally teaches your body and mind to relax and take in helpful suggestions which can bring about change.

4. Embrace the Calm of Meditation

Meditation is a powerful way to train your mind to focus on the present moment instead of spiralling into worry about the future or regrets from the past.

Start small:

• Begin with just 5-10 minutes a day.

• Use a guided meditation app to help you stay focused. If you download the guide at the bottom of this blog, there is a Guided Meditation for Calm included!

• You can also practice mindfulness by observing your thoughts without judgment and by knowing that your thoughts are separate to you.

Meditation not only reduces anxiety in the moment but also builds long-term resilience.

5. Connect with Others

Anxiety thrives in isolation. Sharing your thoughts and feelings with trusted friends, family, or support groups can provide comfort and remind you that you’re not alone.

Connection tips:

• Schedule a coffee date with a friend.

• Join a group or class that interests you.

• Reach out to a therapist or counselor for professional support.

Talking about your worries can make them feel less overwhelming.

6. Journal Your Thoughts

I absolutely love the power of writing things down! Journaling is a therapeutic way to process your emotions and gain clarity. Writing down your anxious thoughts can help you release them, and it can also help identify triggers or patterns over time.

How to journal for anxiety relief:

• Start with a daily “brain dump” of whatever is on your mind.

• Use prompts like “What am I worried about?” and “What can I control right now?”

• Reflect on what you’re grateful for (more on this below!).

Journaling is your safe space to express yourself without fear of judgment. It's such a great tool!

7. Cultivate a Gratitude Practice

Gratitude shifts your focus from what’s going wrong to what’s going right. By training your mind to look for positives, you can counterbalance anxiety’s tendency to focus on worst-case scenarios.

Try this simple exercise:

• Write down 3 things you’re grateful for each day.

• They can be big (a supportive friend) or small (a sunny day).

• Reflect on how these things made you feel.

Over time, this practice rewires your brain to seek out the good, reducing anxiety and increasing happiness.

You Can Feel Calmer!

Breaking the anxiety cycle doesn’t happen overnight, but with consistent practice and the right tools, it’s absolutely possible.

Whether you’re moving your body, calming your breath, diving into hypnotherapy, or cultivating gratitude, each thing you try will help you feel calmer and more in control.

Start with one or two techniques that resonate with you and build from there. Remember, every small step counts—and you’re not alone in this journey.

I've also written a guide called 10 Things People with Anxiety Should be Doing Everyday and it includes a Guided Meditation for Calm! Get your FREE copy of the guide and meditation here!

P.S. If you want to reach out and chat to me about hypnotherapy, do book a free discovery call here!