Anxiety Angel

Today is International Dog Day.

I wouldn't be without my beloved dog, Sophie. There are many benefits to owing a dog and here are a few...

Companionship: Dogs offer unconditional love and companionship, which can reduce feelings of loneliness and boost emotional well-being.

Exercise: Owning a dog often encourages regular exercise, as dogs require daily walks and playtime, helping to improve physical health.

Stress Relief: Interacting with dogs, such as petting or playing, can lower stress and anxiety levels by triggering the release of feel-good hormones like oxytocin.

Socialisation: Dog owners tend to meet other dog lovers while out walking this leads to casual chit- chat or even frienships.

Increased Happiness: Dogs can increase feelings of happiness and joy through their playful and affectionate nature.

Routine: Dogs help establish a daily routine, which can promote structure and stability in your life.

Safety: Many dogs offer a sense of security by barking at potential intruders, providing a natural deterrent to threats.

Therapeutic Benefits: Dogs are often used in therapy ( Sophie is often introduced to my clients)

Sense of Purpose: Caring for a dog gives owners a sense of responsibility and purpose, which can be particularly beneficial for people living alone or those struggling with depression.

Overall, owning a dog can improve mental, emotional, and physical health while enriching daily life.

I absolutely love this explanation of Autism. It makes it very simple to understand the very many ways people can experience it.

The Autistic Spectrum (What Does It Really Mean?) #autism

I spotted this on my dog walk yesterday. Fabulous stuff! We all need to introduce a little more komorebi into our lives.

Health anxiety is when you excessively worry about having or developing a serious illness.

Even when mild, or even no symptoms are present, you will often interpret normal bodily sensations as signs of severe illness. A bit of heartburn after eating spicy food? It's definitely esophageal cancer. There will be persistent checking of symptoms, frequent visits to doctors, and you will likely drive your loved ones crazy with constant questions and need for reassurance. No matter what reassurance you seek, it will never satisfy you as that question of " but what if..." or " but it could be..." will be going round and round in your head.

If one worry is dispelled it will be replaced by another and you are caught in a constant cycle of anxiety.

Social media can exacerbate your worries due to the constant exposure to health-related news, stories of rare illnesses, and medical information.

You may become fixated on posts about diseases, symptoms, or health trends, reinforcing your fears and anxiety. It can create a cycle of checking health content, leading to increased stress and anxiety.

There's no quick fix for this type of anxiety but a good first step is to avoid excessive online health searches or watching medical-related content, which can trigger or worsen your anxiety.

The only true answer is learning to challenge and manage those anxiety inducing thought.

Health anxiety is when you excessively worry about having or developing a serious illness.

Even when mild, or even no symptoms are present, you will often interpret normal bodily sensations as signs of severe illness. A bit of heartburn after eating spicy foid? It's definitely esophageal cancer. There will be persistent checking of symptoms, frequent visits to doctors, and you will likely drive your loved ones crazy with constant questions and need for reassurance. No matter what reassurance you seek, it will never satisfy you as that question of " bit what if..." or " but it could be..." will be going round and round in your head.

If one worry is dispelled it will be replaced by another and you are caught in a constant cycle of anxiety.

Social media can exacerbate your worries due to the constant exposure to health-related news, stories of rare illnesses, and medical information.

You may become fixated on posts about diseases, symptoms, or health trends, reinforcing your fears and anxiety. It can create a cycle of checking health content, leading to increased stress and anxiety.

There's no quick fix for this type of anxiety but a good first step is to avoid excessive online health searches or watching medical-related content, which can trigger or worsen your anxiety.

The only true answer is learning to challenge and manage those anxiety inducing thought.

Today may be a tough day for any young person not receiving the A Level results they wanted.

Life sometimes takes a different turn to the one you had planned, but once you've followed plan B ( and theres always a plan B), you wonder how on earth your original ideas could ever have been.

For example the iconic roles in some of Hollywood's most popular movies were turned down by the original actors....

Vivian in Pretty Woman - could you ever imagine anyone else starring with Richard Gere? It was meant to be Meg Ryan.

Forrest Gump - You can all hear Tom Hanks drawling " Life is like a box of chocolates" in your heads, but Tom Hank's starring role was originally offered to John Travolta

INDIANA Jones - the whip-cracking, snake-fearingHarrison Ford IS Indiana Jones, bit it was meant to be Tom Selleck

Keaneau Reeves' portrayal of Neo in The Matrix should have been Brad Pitt's job

The actors who both turned down and accepted these roles have all done OK for themselves!!😉 Taking a different path does not have to be scary or disastrous, just different.

Calling parents of young people worried about starting University, or returning to school/ college.

At this time of year many teenagers and young people get anxious about a new academic year and, over the years, I have helped many, many young people in this situation.

Feel free to call or message me if you think a young person in your life needs some support.

Referrals from a happy client are always lovely to receive and make up the majority of my new business. 🙂🙂

STOP WATCHING THE NEWS!!!

it's pretty awful at the moment so if it's making you anxious or causing upset, switch it off!

Instead why not watch the Olympics. Endless examples of amazing human beings achieving incredible things, the antithesis of the behaviour of some of our country men at the moment.

What an inspiration the Olympians are.

Their dedication, application, staying power, bravery, perseverance and relisience are all remarkable.

So many have also struggled with mental health issues - most famously Simone Biles and Adam Peaty.

No one expects you to be an Olympian, bit if you could embrace just a little of the qualities they display. how much better would your life be?

It's always really lovely when a client gives me a " thank you" gift.

Look what I got today - such a kind and thoughtful gift.

I have the best clients!!

It's International Friendship Day.

Friendship plays a crucial role in maintaining your mental health and well-being. Here are some key benefits of having friends:

Emotional Support: Friends provide a listening ear and emotional support during tough times, helping us cope with stress and anxiety.

Improved Mood: Social interactions with friends can boost our mood and overall happiness.

Sense of Belonging: Friends create a sense of belonging and reduce feelings of loneliness.

Self-Esteem Boost: Positive friendships contribute to higher self-esteem and confidence. You can be yourself around your friends.

Encouragement for Healthy Behaviours: Friends can encourage you to adopt healthier lifestyles, provide motivation to reach your goals and challenge you when you procrastinating.

This is me and my bestie Suzanne, who gives me all of the above - plus more!! I'd love to see and hear about yours.

Simone Biles.

How amazing to see this incredible gymnast back at the Olympics after overcoming her mental health issues. Let's hope she learn the board with gold medals.🥇🥇🥇

An inspiration to anyone who struggles with their mental health.

When oa client you've supported sends you this.

So proud of this young person!! 😁😁😁

Today is International Self Care Day

Many of you will be rubbish at self care. Falling to the bottom of the heap as you put others first.

I can think of so many clients I've seen who are looking out for their children, partner, elderly parents, whilst working. No wonder theor mental health takes a dip - so much responsibility!

I like you to think about your " Emotional Pot of Energy". If it isn't tended to and replenished, it can run out.

Here are some ways you can ensure you are giving yourself the care you need

Schedule It In: Treat self-care like any other important appointment. Block out time in your calendar specifically for self-care activities.

Prioritise Tasks: Evaluate your daily tasks and identify what's essential. Delegate or eliminate tasks that aren't critical.

Set Boundaries: Learn to say no to additional commitments that can encroach on your self-care time.

Start Small: Begin with short periods of self-care, like 5-10 minutes a day, and gradually increase the time as you get more comfortable with the routine.

Combine Activities: Integrate self-care into other daily activities, such as listening to a podcast while commuting or walking the dog.

Use Technology: Set reminders or use apps designed to prompt you to take breaks and engage in self-care activities.

Self-Care Activities can be....

Physical....

Exercise: Engage in activities like walking, yoga, or dancing to keep your body active.

Nutrition: Prepare and enjoy healthy meals and snacks.

Sleep: Ensure you get enough restful sleep each night.

Mental and Emotional Self-Care....

Meditation: Practice self hypnosis, mindfulness or meditation to reduce stress and improve focus.

Journaling: Write down your thoughts and feelings to process emotions.

Therapy :Speak with a mental health professional if needed.

Social Self-Care..

Connect with Loved Ones: Spend time with family and friends who uplift you.

Join a Group: Participate in social groups or clubs that interest you.

Practical Self-Care...

Organise Your Space: Declutter and organize your living and working spaces to reduce stress.

Manage Finances: Take time to review and organise your financial situation.

Personal Self

Today is International Self Care Day

Many of you will be rubbish at self care. Falling to the bottom of the heap as you put others first.

I can think of so many clients I've seen who are looking out for their children, partner, elderly parents, whilst working. No wonder theor mental health takes a dip - so much responsibility!

I like you to think about your " Emotional Pot of Energy". If it isn't tended to and replenished, it can run out.

Here are some ways you can ensure you are giving yourself the care you need

Schedule It In: Treat self-care like any other important appointment. Block out time in your calendar specifically for self-care activities.

Prioritise Tasks: Evaluate your daily tasks and identify what's essential. Delegate or eliminate tasks that aren't critical.

Set Boundaries: Learn to say no to additional commitments that can encroach on your self-care time.

Start Small: Begin with short periods of self-care, like 5-10 minutes a day, and gradually increase the time as you get more comfortable with the routine.

Combine Activities: Integrate self-care into other daily activities, such as listening to a podcast while commuting or walking the dog.

Use Technology: Set reminders or use apps designed to prompt you to take breaks and engage in self-care activities.

Self-Care Activities can be....

Physical....

Exercise: Engage in activities like walking, yoga, or dancing to keep your body active.

Nutrition: Prepare and enjoy healthy meals and snacks.

Sleep: Ensure you get enough restful sleep each night.

Mental and Emotional Self-Care....

Meditation: Practice self hypnosis, mindfulness or meditation to reduce stress and improve focus.

Journaling: Write down your thoughts and feelings to process emotions.

Therapy :Speak with a mental health professional if needed.

Social Self-Care..

Connect with Loved Ones: Spend time with family and friends who uplift you.

Join a Group: Participate in social groups or clubs that interest you.

Practical Self-Care...

Organise Your Space: Declutter and organize your living and working spaces to reduce stress.

Manage Finances: Take time to review and organise your financial situation.

Personal Self-Care....

Hobbies: Engage in hobbies or activities you enjoy, such as reading, painting, or gardening.

Relaxation: Take time to relax and unwind, whether it's through a bath, listening to music, or watching a favorite TV programme

By implementing these strategies and activities, you can create a balanced routine that incorporates self-care into your daily life.

Dial it Down a Bit!!

Your internal dialogue is so important in affecting the way we feel.

When you are dramatic in your use of words your feeling will follow those thoughts.

I'd like you to challenge yourself the next time you tell yourself you feel anxious.

Is it truly anxiety, or could it be the description be dialled down to any of these less threatening adjectives / expressions instead?

I'm feeling...

Apprehensive
Jittery
Worried
Impatient
Nervous
Excited
Restless
Uneasy
Uncertain
Fretful
A bit bothered
A bit stressed
A bit hyper
A bit on edge
A bit twitchy
In a bit of a flap/tizz

Compare

" I'm feeling really anxious"

with

"I'm nervous"

or

" My anxiety is bad today"

with

" I'm feeling a bit stressed today".

How different do the two expressions come across? There is much more urgency and perceived threat in each of the first descriptions.

By dialling down your description of your feeling you're still acknowledging its presence, but not letting it get bigger than it needs to be. I bet there are some occasions when you can, if you really try, get down to " mildy miffed" 😊😊

SCHOOL'S OUT!

Let's be honest, coping with children during school holidays can be both enjoyable and challenging.

If you have a child with ASD or ADHD the change in routine can be particularly challenging ( I remember it well!).

Here are some tips to help you make the most of this time - whether your children are neurotypical or not.

Plan Activities: Plan a mix of indoor and outdoor activities to keep the children engaged and entertained. Activities can include going to the park, visiting museums, playing board games, doing arts and crafts, or having a movie day. Having a schedule will help your child if they need structure - using a calendar so they can see what is happening and when will help.

Involve the Kids in Planning: Let the children have a say in what activities they would like to do during the holidays. This will make them feel more involved and excited about the upcoming events.

Maintain a Routine: While school holidays are a time to relax, sticking to a basic routine can help maintain some sense of order. Consistent meal times, bedtimes, and daily chores can provide stability during the break and ease anxiety in children who need structure and routine.

Balance Fun and Learning: Incorporate educational elements into the activities to prevent summer learning loss. This can be done through educational games, reading together, or exploring new subjects of interest.

Connect with Other Families: Arrange playdates or outings with other families who have children of similar ages. Socialising with friends can be fun for both you and your kids.

Encourage Creativity: Do some arts and crafts, encourage imaginative play, or involve them in cooking or baking. Stimulating their creativity can be rewarding and keep them occupied. Yes it can be really messy but you get to eat cake!

Set Screen Time Limits: While screen time is, of course, very appealing for kids, it's essential to set reasonable limits to ensure they are getting enough physical activity and engaging in other activities.

Get Outside: Spending time outdoors is vital for children's physical and mental well-being and good for you too. Take advantage of any good weather and go for walks,

SCHOOL'S OUT!

Let's be honest, coping with children during school holidays can be both enjoyable and challenging.

If you have a child with ASD or ADHD the change in routine can be particularly challenging ( I remember it well!).

Here are some tips to help you make the most of this time - whether your children are neurotypical or not.

Plan Activities: Plan a mix of indoor and outdoor activities to keep the children engaged and entertained. Activities can include going to the park, visiting museums, playing board games, doing arts and crafts, or having a movie day. Having a schedule will help your child if they need structure - using a calendar so they can see what is happening and when will help.

Involve the Kids in Planning: Let the children have a say in what activities they would like to do during the holidays. This will make them feel more involved and excited about the upcoming events.

Maintain a Routine: While school holidays are a time to relax, sticking to a basic routine can help maintain some sense of order. Consistent meal times, bedtimes, and daily chores can provide stability during the break and ease anxiety in children who need structure and routine.

Balance Fun and Learning: Incorporate educational elements into the activities to prevent summer learning loss. This can be done through educational games, reading together, or exploring new subjects of interest.

Connect with Other Families: Arrange playdates or outings with other families who have children of similar ages. Socialising with friends can be fun for both you and your kids.

Encourage Creativity: Do some arts and crafts, encourage imaginative play, or involve them in cooking or baking. Stimulating their creativity can be rewarding and keep them occupied. Yes it can be really messy but you get to eat cake!

Set Screen Time Limits: While screen time is, of course, very appealing for kids, it's essential to set reasonable limits to ensure they are getting enough physical activity and engaging in other activities.

Get Outside: Spending time outdoors is vital for children's physical and mental well-being and good for you too. Take advantage of any good weather and go for walks, picnics, or bike rides.

Encourage Independence: Depending on their age, let your children take on some responsibilities during the holidays. It could be helping with household chores or making simple meals. This helps to develop a sense of responsibility and independence.

Remember You: Taking care of yourself is equally important. Make sure to carve out some time for yourself, whether it's for reading, exercising, or simply relaxing. A refreshed and happy parent is a more relaxed parent.

Stay Positive: Acceot that there may be some tough times and it can be tiring and you are not a terrible parent if you think " I wish they were back at school". However, maintaining a positive attitude will make the experience more enjoyable for everyone. Embrace the fun moments and bank them.

😟Have you ever felt a knot in your stomach before speaking in public or doubted your abilities despite evidence of your success?😟

These feelings might be linked to anxiety and low confidence, which often go hand in hand.

Anxiety is a natural response to stress, but when it becomes chronic, it can affect how you view yourself. Here’s how anxiety and low confidence are connected:

Self-Doubt: Anxiety often brings about negative thoughts and self-doubt. When you are anxious, you tend to focus on your perceived flaws and failures, undermining your confidence.

Fear of Judgment: Anxiety makes you hyper-aware of how others might perceive you. This fear of being judged or making mistakes can prevent you from taking and asserting yourself , further eroding your confidence.

Overthinking: When you are anxious, you overanalyse situations and decisions. This overthinking can lead to paralysis by analysis, where you become too afraid to act, doubting your abilities and decisions.

Avoidance: Anxiety can lead to avoidance, where you shy away from situations that you perceive to be challenging. Avoiding these opportunities prevents you from realising you can actually cope and succeed in these situations. It also stops you from building competence and confidence through experiencing these situations.

Well, another disappointment for the England team😪😪

Ruminating on the past or the " what could have beens" is never helpful.

Accepting and moving on is key.

World Cup 2026 - Game on!

Just a couple of weeks left to take advantage of my Fear of Flying offer!!

Just £230 (usually £270) for the 3 sessions where you will...

✈ Learn how to challenge your anxiety-inducing thoughts
✈ Discover strategies to stop those thoughts taking root and change them into logical amd calm reactions
✈ Receive 2 powerful hypnotherapy sessions to rewire your thoughts and embrace strong suggestions of calm and confident travelling
✈ Have an MP3 recording to use as much as you like to further embed those suggestions

All sessions need to take place during July. Call or message me to book your appointments!