Wave goodbye to ANXIETY

From tapping to snacking, these tips will help calm your mind, without the need for pills...

We've all had a lot on our minds recently, with one in five of us struggling to sleep due to anxiety about the rise in living costs*. But while it's natural to worry sometimes, the problems really start when you worry too much or about the wrong things, and don't deal with it effectively.

'We can get trapped in a cycle of overthinking,' says psychotherapist Ali Moore. 'This causes a raised heart rate nd an increase of adrenaline, which can lead to insomnia. And then we worry about the worry, which makes the symptoms worse.' Thankfully, you can learn to change your habit. Here's how...

FACE IT HEAD ON

Had enough of worrying? Acknowledge your emotions. 'Shying away from it can make it worse,' says Ali. 'Naming the emotion will help you feel more in control.' Remember, we're not born worriers it's a learnt action, so it can be unlearnt. 'Remove the "I'm a worrier" label. Say, "I choose what I think and I choose what I feel" instead.'

 GET MOVING

Try the walking meditation techniques at headspace.com. It mixes meditation and exercise - perfect if you struggle to concentrate when sitting down. 'Meditation can help clear your mind while exercise releases endorphins, which eases anxiety,' explains chief pharmacist Alistair Murray. 'Stretches, yoga or putting music on and having a little dance will also distract you from your worries.'

EAT RIGHT, WORRY LESS

+ Eat little and often