A mindful start to the day. Just me and nature. The blessing of St. Stephen’s Green in Dublin.
Have a nice day.
Category: Stress
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5 steps to ease my social anxiety (social phobia)
Youth sitting back to a wall hiding face Social anxiety disorder or social phobia is much more than shyness.
It is an extreme fear that won’t go away.
It can touch on your:
• Everyday goings-on
• Self-confidence
• Relationships
• Work or school life
Most of us will worry about social situations from time-to-time. However someone with social anxiety feels worried before, during and after events.
I have been dealing with people with anxiety issues for over a decade and I believe that the following 5 steps will be beneficial to anyone with social anxiety / social phobia issues. For more information see anxietyclinicdublin.com
Symptoms of social anxiety:
• Fear meeting strangers, starting discussions, talking on the phone, working or shopping
• Avoid or worry a lot about social activities – group conversations, mixed company, and parties
• Worry about doing something you think is embarrassing – blushing, sweating or appearing useless
• Find it tough to do things when others are watching
• Fear blame, avoid eye contact or have low self-esteem
• Often have symptoms such as feeling sick, sweating, trembling or heart palpitations
• Have panic attacks
How you can overcome social anxiety:
Social anxiety can be difficult to deal with but there are things you can try yourself.
1. Understand your anxiety
Try to appreciate more about your anxiety. Think about what’s on your mind and which social situations you find the most problematic and how you behave in these situations. This will help you get a clearer idea of the specific areas or triggers that are most difficult for you.
2. Beliefs and assumptions
Assess your beliefs and assumptions about a situation. Ask yourself could they be unrealistic ones e.g. when you feel a social situation went poorly. Ask yourself did the whole situation go badly or just a bit of it. Check the facts to support this or if you’re assuming the worst.
3. Move your attention
Try to focus your attention to people, things, sounds, sights around you. Be aware that your anxiety symptoms might not be as evident as you might think and fear.
4. Do activities you would normally avoid
This can be hard at first. Start with small goals and work towards more dreadedevents gradually. Create a list of the circumstances that cause you to experience anxiety. From the most frightening situation to one that causes only a slight anxiety.
5. Hypnotherapy
A trained anxiety therapist can help you manage your thoughts, feelings and behaviour processes. Thus make you aware of how past events can influence the present and impact on your life going forward. By utilising various anxiety interventions techniques the therapist will help you:
➢ Develop acknowledgement of your current anxiety state
➢ Build resilience to the triggers of your anxiety
➢ Construct new powerful ways to deal with your thoughts, feelings and behaviours
➢ Give you the power to live the life you deserve.
For further information about coping with anxiety feel free to contact me:
website/blog: www.anxietyclinicdublin.com
email: anxietyclinic@dublin.com
call: Int. ++353 85 843 5939
Anxietyclinicdublin.com©
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The weather’s variable – so are you. But I can’t do a thing – about the weather
Cloudy weather over a green area Wise words from the band Magazine in their song “About the Weather” however I wonder how many of us get stuck on the weather and how it affects our mood.
As the summer solstice fast approaches here in the northern hemisphere, it is fair to say that the weather hasn’t reflected this much so far. Certainly here in Ireland autumnal coats and hats are still in fashion and retail shops will soon be selling off their unwanted summer stock.
However let’s put things into perspective worrying about the weather is pointless for several reasons:
- Uncontrollable Nature: The weather is a natural phenomenon that cannot be controlled by individuals. Worrying about something you have no control over is generally unproductive.
- Forecast Accuracy: Modern weather forecasting is relatively accurate, and being prepared based on forecasts is more practical than worrying.
- Inevitability: Weather will happen regardless of concern. Accepting and adapting to it is more beneficial than stressing over it.
- Emotional Impact: Worrying can lead to unnecessary stress and anxiety, which can affect mental health negatively.
- Focus on Action: Instead of worrying, it’s more useful to focus on actions you can take, like dressing appropriately, planning indoor activities, or rescheduling events.
In essence, while it’s important to be aware and prepared for the weather, worrying about it doesn’t offer any practical benefits.
So let the weather be and focus on what you can deal with, your thoughts, feelings and behaviours.
Remember the sun always shines even behind the clouds.
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St. Patrick and me
St Patrick’s Day Happy St. Patrick’s Day to all.
Unlike St. Patrick I can’t promise to banish all the snakes but I can certainly help you banish your fear of snakes.
Enjoy your day and don’t let the snakes get in your way.
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A helpful guide to a mindful March
Mindful March Enjoy every day of Mindful March.
Allow all the daily tips to connect .
Feel the benefits grow exponentially.
See you at the 31st.
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A Reminder that today is World Mental Health Day 2023
Today is a further opportunity for all of us to become more aware that mental health is as important as physical heath and requires as much maintenance.
Indeed to borrow a phrase from President Truman they are:
“Two halves of the same walnut”
So today of all days put your mental health first and take action as nothing changes without it. Also here’s a nutritional tip why not try eating a few walnuts as they just happen to be a superfood for the brain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
World mental health day 2023 -
Feeding anxiety through repetition
Cannot sleep Picture the scene, your in bed, anxiously just lying there,the seconds on the clock becoming minutes which soon become hours. No sleep just thoughts bouncing around your head. This is so common when we are anxious.Worry, stress, rerun conversations going round and round and feeling totally bushwhacked when it’s time to get up.
We never seem to be able to relax, always walking zombie like through life always making mistakes and that no matter how hard we try we always seem to be in trouble or doing things wrong.
Despite our best of intentions of trying to keep helping other people, or to make a positive difference, it all seems to keep going wrong.
Sometimes when we are anxious, we end up trying too hard, or not seeing the problems in what we’re doing, because we’re rushing around not able to focus on what we are doing we end up making a mess of things.
I can think of so many people who just couldn’t stop and kept making things worse even though they had the best of intentions.
When the anxiety systems of the brain are active, we’ll often get that knot in the stomach, or a tight chest, and those physical feelings make everything feel urgent and really strong. We act instinctively trying to do the right thing but time after time it seems like we just keep getting it wrong.
The more you try the worse it seems to get , your anxiety feeding self doubts and feelings of failure. You beat yourself up over the smallest things , you feel alone as if it’s only you going through this constant cycle of anxious failure.
It doesn’t all have to be like this. Little changes can make a big difference. Cutting stress with simple activities like mindfulness, exercise, focused breathing etc can all dial down the strength of that worry reaction.
However, if there’s been a lifelong tendency of anxiety or to always be worrying, or having constant mental reruns , then there’s probably a lot of opportunity to make life better by dealing with those issues. That’s what has completely turned the lives around for many people I have seen.
My honest advice is be true to yourself and make a list of what and how often you are worrying or stressing and see how big an issue it is in life. You can choose to ignore it but if that’s what you have been doing up until now ask yourself how that’s been working out for you.
There are a lot of proven ways to reduce anxiety, worry, fears and phobias – I use a variety of strategies tailored to personal needs.
Recognizing that there’s room for improvement in life is very often the first step that takes us to doing what we need to do to make our life better in the future.
You have lost enough sleep to anxiety now is the time to get the help you need.
David McAllister Contact
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Is the Sun setting in on summer ?
Setting sun bowing figure I like September.
On an island with the Atlantic to the West and the Irish Sea to the east September brings in many changes. Not only the weather as who can tell the variables of such a potent force? But more than this for us as people. Our lives change back to the normal, back to the routine- school, work, commuting, and so on.
Another year has passed, some people have gone, some have arrived , that unstoppable circle of life that the seasons only provide a marker to what time it is. The Sun’s casting shadow getting longer, if indeed you’re lucky enough to see it (remember it always shines above the clouds) as we tread further into our daily life.
Like I said at the beginning I like September as it provides us with an opportunity to reflect on the summer gone, even the year that has passed but more importantly take notice of what’s going on now. A moment to plan for the winter ahead on how we are going to protect ourselves, physically from the elements and mentally from the stresses and anxieties of daily life.
So as the sun sets on summer what are you going to do to protect yourself perhaps some of these tips will help:
- Keep connecting with your family and friends
- Get active, move more
- Make time for yourself doing something that you want to do
- Smile and be grateful for what and who you are
- Take two minutes to be mindful (I can send you on my two minute sessions for you to try)
Whatever it is you choose remember the sun is going to set anyway, your not alone, the seasons will come and go , we all go through it, but we can go through it together.
For further information feel free to Contact me.
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Accepting our little moments of happiness
Happy emojis How often have you felt little, unexplained feelings of happiness popping up from time to time.
I like those little, unexplained feelings . It’s like getting a free hit of feeling happy without having to do anything to get it.
Do you get them too? Mine don’t last too long but that’s ok for l don’t expect them to, but I do like to notice and enjoy them when they arrive.
When we stop to think about it, are we too busy trying to figure things out, getting caught up in the noise that we diminish these happy moments as a distraction and getting in the way of how we really feel?
It’s strange how we try to force feelings as opposed to accepting them for what they are. Sometimes I just feel happier not because my life got better or sometimes I don’t feel so happy but again not because my life got worse. It’s just where I am at that moment and I realise like all feelings they will pass.
For me the important factor is to be mindfully aware of the good feelings when they come along. Where in my body do the feelings manifest, is it just a simple need to smile, no matter what or where, I can allow the feelings just be what they are.
And be wary of denying the good feelings as you think you should be worrying about something, Just let the moment in and go when it does.
We can spend a lifetime chasing happiness yet miss those little moments of unexpected happiness which just pop up now and again. Watch out for them and when they come, accept them and let them go when they do.
We all deserve a little happiness no matter how fleeting.
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Me, Student nurses and a little bit of mindfulness
Mindfulness A big thank you to the 4th year student nurses in Children’s Health Ireland Temple Street for being a wonderfully responsive audience today.
An impromptu session which l really enjoyed, made easier by your willingness to listen and contribute.
A difficult enough profession, without the additional stresses of the last two years, yet here you are still looking forward to your career.
You all have it in you to be the best you can be, just remember to balance yourself – thoughts, feelings and behaviours.
Oh yes before I forget, thank you to those who decided to follow anxietyclinicdublin on Instagram, much appreciated.
Let’s do good work together the best way we know how.
David
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How to stay optimistic as the pandemic grinds ever onwards
‘Perspective thinking’, getting outdoors and having things to look forward to can all help
— Read on www.irishtimes.com/news/health/how-to-stay-optimistic-as-the-pandemic-grinds-ever-onwards-1.4763902 -
Anxiety and Covid-19. It might surprise you.
Some alarming statistics where nearly 20% linked to anxiety based disorders.
Get this quote from the paper :
Anxiety and fear-related disorders were a prevalent condition in our sample; they were also the second highest risk factor for death among the underlying conditions considered in our study.
Of course it doesn’t have to be like this. We as individuals, groups even societies can do something about this.
However we need to be honest with ourselves and take the intelligent first step towards action and seek out the help needed.
I’m sure you will agree it is in all our best interests to do so. Agreed?
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So what would you do?
Dog in water sink swim float A little gift from a former client which was very nice of them. It came with a little note stating that I had helped her stay afloat.
I think it’s not always clear cut on how we need to approach problems and indeed solutions as there may be a third way which is available if only we take the time to appreciate it.
She didn’t want to give up by sinking nor swim away but just staying afloat was enough to keep her head in the right place.
The note concluded with , “It’s been a pleasure”. My sentiments exactly.
So what would you do?
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Let the happiness in (Jump Back up July)
Jump back up July Great calendar from the action for happiness crew. Simple daily actions for July that we can all do.
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Breathing in the sun for natural growth
Sunshine herb garden Just breathing in the morning sun aside my herb garden. Watching them grow from seeds to now has given me an enormous sense of happiness and well-being.
A little bit of food and water, a touch of warmth and TLC can bring so many positive benefits.
Our self limiting beliefs and toxic environments may stunt our potential for growth but through choices and action this can change.
Therapy comes in many forms as does growth.
Seasons come and go. Don’t let another slip by.
Breath in the sun and watch how you to can grow.
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Amazingly Simple breathing technique to try right Now.
Breathing to relax Have you ever found yourself feeling stressed or anxious and you are literally gasping for air , struggling to breathe?
This is scary, right?
Probably you have found the more you try to breathe the harder it becomes,true?
Well now you can use this amazingly simple breathing technique that will instantly relax you, letting both your mind and body settle .
The best thing is , as it is so simple, all you have to do is remember 3 numbers : 4-7-8
Simple right?
So this is what you do:
1- Breathe in through your nose to the count of 4
2- Hold that breathe to the count of 7
3- Breathe out through your mouth to the count of 8
When you breathe in just focus on your breath breathing in calmness, love and relaxation.
When holding your breath just visualise this calmness, love and relaxation flowing through your mind and body.
Finally when breathing out imagine you are blowing out through a straw all the while releasing any tension, fears and worries.
Notice and feel how you begin to relax and calm down just by using this simple conscious breathing technique.
This will allow you to begin to breathe normally again.
3 numbers: 4-7-8.
Amazingly simple,right?
Further information can be found at http://anxietyclinicdublin.com or feel free to contact me at anxietyclinic@dublin.com
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10 things stopping you being awesome
Awesome - Stop worrying about what others think of you, as they probably too consumed with worrying about the same thing.
- Spinning too many plates. Stop. No one can do it all by themselves, start delegating or outsourcing to free up time.
- Hate your job? Do something about it as it won’t change itself.
- Too many energy vampires in your life? Ditch them, spend more time with those who help and motivate you.
- Lacking motivation, no.4 above will help, then set a small manageable goal and build from there.
- No direction? Like motivation it’s time to plan what you want in life and set goals.
- Putting other’s happiness before your own? Time to be positively selfish and let the happiness in for yourself first.
- It’s not your fault? Maybe so but don’t let circumstances dictate your life take responsibility and you’ll feel better.
- Ditch the comparison trap, focus on what you already have how more awesome you can be for you and others.
- Stop living in the past or too far into the future. We all only have this present moment. Make it count.
Feel free to contact me for further information.
David Mcallister
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Now you come to mention it Yes I am stressed and anxious.
Anxiety Stressed Stress and anxiety are in my experience involved in a great many of the causes for clients coming for hypnotherapy.
People looking for hypnotherapy may present with an issue such as smoking or weight loss however I see stress and anxiety as an underlying cause and can lead to many problems if ignored.
Relaxation exercises, and other stress management techniques can be very useful in overcoming stress and anxiety caused by everyday life. So much so I utilise these frequently.
Due to a variety of socio-economic conditions, stress and anxiety have now become more widely recognised by both individuals and employers. Globally thousands of work days are lost to these conditions .
In addition there is great personal anxiety which can lead to relationship tension , depression, panic attacks and many other problems.
Effective stress and anxiety management means not just dealing with the presenting stress and anxiety but to also help to avoid reaching high stress and anxiety levels in the first place. Hypnosis can help by:
>Creating an understanding about the reasons and factors underlying stress and anxiety.> Teaching relaxation techniques so you can develop new ways to relax naturally and easily.
>Reframing thinking to help with panic attacks, anxiety and fears.Remember stress and anxiety can cause problems in very clever and unhelpful ways. But it doesn’t have to be like this, even if you don’t think you have choices- you do.
We might not be able to avoid stress and anxiety and indeed we all need a little edge to keep us alive but let’s take action before it gets too much to handle.
Stay safe and for any further information please feel free to contact me:
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Anxiety management and mindfulness
1st year nursing students anxiety management and mindfulness A big thank you to the 1st year nursing students for being a wonderful audience over the last few weeks.
Keep up the good work and remember to use the little techniques I showed you to stay mindful:
478 breathing, 54321 grounding, H-P-F and many more.
Really enjoyed your company and I wish you well for the future.
Feel free to contact me if you need any further information
David McAllister BSc(Hons),Dip App S.S.,ADCHP, MCHPA
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Stanford professor reveals the science behind ‘Zoom fatigue’
Constant Zoom calls are tiring and science has been looking at why (Credits: Getty Images/iStockphoto) A new scientific study has backed up the …
Stanford professor reveals the science behind ‘Zoom fatigue’This is a fair assessment, as a medium video conferencing has its place in the world. However its use has gone beyond its original scope. Put it this way it’s like a sofa bed , which was good to be used on occasions but now has to masquerade as a queen sized four poster with an ergonomic designed mattress.
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My anxiety doesn’t define me
Do you believe that this statement is true?
If you do then you are right.
If you don’t then you are right.
Paradoxically both positions can be seen as correct. However it is not that your anxiety defines you, it is your belief that it defines you is the correct position.
Of course anxiety can have an overwhelming command over how you live your life, but it can only do so with your permission.
For anxiety is the sum of all the negative self beliefs and negative thoughts constantly repeated into forming a self deprecating cycle which like a hamster running on it’s wheel, you never seem to be able to get anywhere.
But remember anxiety is there to protect you from harm, it’s your biological defence mechanism, to initiate the “fight or flight” response to keep you safe.
Although when you are constantly running on the wheel to nowhere, it’s then your health deteriorates, your body gets tired and your decision making becomes obstructed by the constant barrage of competing thoughts and feelings.
So what can you do?
1. Start by recognising that it’s your beliefs that define your anxiety not the anxiety itself.
2. Get a medical check up to ensure that there are no other underlying physical ailments
3. Get a therapist that specialises in dealing with anxiety
Remember no matter whether you believe you can or can’t – you are right.
For more information feel free to contact me at: anxietyclinicdublin@dublin.com
Anxiety Clinic Dublin 