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Hampshire and London

0203 752 4258

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Resources and downloads

We have created various resources and downloads, assisting you to identify different ways of, particular traits and tendancies of thought, behaviours and interpretations that can create and maintain anxiety states, that could trigger hyper or hypo arousal symptoms. Please know that after reading or completing any of the suggestions in these leaflets you can contact the Hampshire Anxiety Clinic for a complimentary 30 minute consultation to explore the various approaches and interventions we use for clients to be free from unwanted anxiety.

Improve your Confidence and Wellbeing

The confidence and well being MP3 is designed to work along side your treatment plan, as an addition to any cognitive work that we may provide. The hypnosis MP3 is directed towards activating and connecting with a part of your nervous system that is called the Para sympathetic nervous system. When you are feeling completely relaxed and calm you are in your Para Sympathetic nervous system and it feels fantastic. When the mind and body is under stress the fight and flight system can become activated (called the limbic system) and the Sympathetic nervous system is stimulated, this is when you can experience, anxious thoughts and the symptoms of anxiety. The MP3 is designed to assist you by calming your mind and body, through just listening to the narrative, this can begin to stimulate a Para Sympathetic response in your nervous system, so you can feel calm and relaxed again. At the same time, the narrative also works on increasing your ego strength and confidence, helping you to feel generally more resilient to the challenges you maybe facing. There is also a usefulness of listening to the MP3 prior to treatment, sometimes the fight and flight system can become over activated, especially with long term stressful situations. Part of the brain called the Amygdala (an area that plays a role in the fight and flight system) can become stress-induced, over activated, and new sensory information is unable to pass through. It is like trying to learn a new skill when being stressed, it feels more difficult than what it would be like to learn when feeling calm and relaxed. The benefit prior to treatment is that , you can have the opportunity to calm the mind, so new learning from our treatments are more effective.

The Power of Attention - the thinking brain.

This particular download discusses the power of your thoughts and how they influence your feelings and behaviours from a neuroscientific perspective. It reviews how to develop self control and emotional regulation, how to break unhelpful patterns of thinking and create, sustain and maintain more useful patterns. Relating this information to anxiety, sometimes certain interpretations of feelings and thoughts add to maintaining a cycle of anxiety, known as a loop. The suggestions in this leaflet provide ideas on how to disrupt these unhelpful patterns of thought creating greater self control.

Problematic thinking patterns and styles

An anxious mind, can include patterns of thought that maintain a state of anxiousness. There are particular styles of thinking that can create problems and limit the behaviours that could be available to become more resourceful and successful. Some of these types of thinking can be uncomfortable and distressing and by becoming aware of these patterns you are able to begin taking the power away from unhelpful thinking. Here in this download we have listed and provided an explantion for just some of the main types of problematic styles. Becoming aware of these and your own patterns is the start of creating new thoughts and helpful behaviours.

Self Compassion scale

At different times for many various reasons we can be hard on ourselves - to drive and achieve something that is important or if a mistake has been made we can easily blame and berate ourselves. Well, this type of thinking may achieve short term goals and serve as a motivation, yet continually using this style can erode self esteem and create anxiety states. By completing the self compassion questionnaire it provides you information as to which areas you may wish to address, by identifying how you act towards yourself in difficult times.

Mood register form

States of anxiety can be multifaceted and what can be helpful is to montior and record your daily mood at various times of the day. Immediately after recording your mood is to observe your thinking and make a note of any particular thoughts you may have just had. After a while you will become more aware of patterns that may contain negative thinking styles, self defeating thoughts or words and assumptions that add to patterns of creating or maintaining an anxiety state. It can be usefull to record your mood over two weeks to build a clearer and bigger picture of the quality and habits of thinking and interpretation.

Self help for anxiety - How to prioritise your thinking and to start succeeding with your challenges.

There are times when life can feel full of anxious and worrying thoughts, feeling all consumed and tired from battling with them. Each one feeling it is fighting for its own space. From one negative thought, quite often this can spiral out into other negative thoughts, like a string of cause and effect. Usually starting with ‘ What if questions’ and an inner self talk that contains elements of fear and worry. So to help you in becoming clearer about these intrusive or negative thoughts, and which ones are requiring your most attention, this self help sheet for anxiety can help to prioritise these thoughts. By writing them down, you are then invited to score the strength of what is the level of perceived anxiety. After doing that the next section is to prioritise each of the areas you have listed. No 1 being the most challenging to No 8 being the least challenging area of anxiety or areas that you avoid. After that, it could be an idea to review how you may want to work with each of these areas, and begin to think about what you want to achieve – your outcome. When you want to challenge these particular areas, start with the least worrying one first. After completion, please know that you can contact the London Anxiety Clinic to review, perhaps using the 30 minute complimentary telephone consultation to discuss the way forward with what you have listed.