An anxiety-relieving spa director shared her tips and tricks.
It doesn’t matter if you’re returning to work or socializing in large groups; the Covid-19 panic and lockdown have taken a huge toll on your mental health.
Speaking exclusively to FEMAIL, UK-based Penny Weston, who works at Moddershall Oaks Country Spa Retreat & MADE Wellness Centre in Staffordshire, has revealed her top tYou can reduce your worries and thoughts by using these hints
These are expert tips for everything from blowing up balloons to breaking plates.
UK-based Penny Weston, who works at Moddershall Oaks Country Spa Retreat & MADE Wellness Centre in Staffordshire, has revealed her top tips for reducing worries and negative thoughts. Image taken from a stock photo
1. Blower a balloon
According to the spa director a change of our breathing patterns can sometimes be the first sign that our bodies are anxious.
Penny suggests that you blow up a balloon to bring your breathing back into a calmer, deeper state. You will find it easier to breath in the right way by using your diaphragm, slowing down and deepening.
“In fact, exhaling stimulates the parasympathetic nervous systems which are married to relaxation.
Further, the expert explains that balloons have a positive association with many things, including happy childhood memories and recent celebrations. This, she says, “allows for a focus during breathing exercises.”
2. Breathe
Penny offers a different but equally satisfying suggestion: Release any anxiety and bottled feelings through breaking things.
“We all feel intense stress and anxiety at times, no matter if it’s work, families, or general adulthood,” she says. It is not surprising that there has been a rise in anger rooms, and it is liberating to have the freedom to throw a sanitized temper tantrum.
She goes on to advise blowing off steam and smashing a plate in a safe environment – adding ‘you’ll feel much better.’
According to the spa director, destructive therapy allows you to let go of the negative consequences that can often accompany your destructive behavior without having to deal with them. You don’t have to get into trouble, or make any changes. All you need is the space for your negativities to be released.
3. Activate your nostrils
The Spa director believes that smell is the most powerful of all senses. This has been demonstrated to have an impact on our emotions, and even our actions.
“Reduce stress by including essential oils in your daily life,” she suggests. “We use essential oils that have a strong, yet soothing scent like Bergamot or Lavender in Moddershall Oaks’ treatment menu. This can be easily done at home.
“You can make your very own fragrance spray by adding 10-15 drops of essential oils to one ounce of water. It can be used to calmly spray your home, or as pillow spray.
The soothing scents may increase the effect of GABA, a brain chemical that can be found in nerve cells. This is said to encourage feelings of well-being and stress relief.
4. Go Bananas!
Penny notes that banana’s are packed full of potassium which she says is a ‘wonder nutrient for our health.’
She praises the health benefits of this fruit and says, “Kipotamus not only sends more oxygen to your brain but it also regulates your blood pressure and keeps your stress down.”
‘Potassium is also proven to help the muscles relax and prevent them from cramping which is perfect for when you’re feeling tense and uptight.’
Speaking of the MADE Café at the spa where she works, Penny continues: ‘Banana is a prominent ingredient on our menu – especially our Recharge Smoothie which contains Mango, Pineapple, Banana, Coconut Yoghurt and Coconut Milk.’
The spa director has revealed her unique top tips to help reduce the feelings of anxiety – including blowing up a balloon to ‘calm’ your breathing pattern. Image taken from a stock photo
5. Get some music
You may have felt a sensation of tingling in your lips after you hum.
Penny says, “There’s a reason why the sound of humming can be so important during meditation.” Research has demonstrated that humming not only soothes the soul, but can also be a way to improve our physical health.
The spa director stated that humming can be enough to relax tight muscles, warm the vocal chords and improve airflow.
She continued, “As our vagus nerve is attached to our voice boxes, when you hum your brain activates this, which in turn helps reduce stress responses.” “This nerve basically tells our brains that it is OK, and stimulates parasympathetic nervous to relax.
“Humming can also be used to regulate the level of exhalation and inhalation, which is especially helpful for maintaining a steady breathing pattern.
“Remember that your song choice is also important. Make sure it’s a happy tune that brings back good memories.
6. Enjoy playing with your pets
While it’s well known a dog is a man’s best friend, Penny points out that the companionship of any pet can have a powerful effect on our emotions.
She says that pets, particularly domestic animals like dogs and cats can be a great way to ease loneliness and stress. Pets can be calming and provide a way to encourage playful interaction and distraction from negativity.
“This could cause the body to make more happiness hormones such as dopamine and serotonin, which may help with anxiety.
She added: “Pets may also give owners a feeling of security, and can make it easier to feel loved and appreciated.
7. Solve a puzzle
The spa director goes on to suggest there’s often nothing better than settling down for an evening and enjoying a puzzling game of sudoku.
“Puzzles may be an option to anxiety sufferers who are experiencing regular anxiousness. Because problem solving can reduce anxiety, she says. You can remind yourself that things are in control by putting them in an order.
“Once the puzzle has been completed, it feels like a reward that can be used to combat anxiety or mood swings.”
Penny says that even small achievements can make a difference when you are dealing with anxiety. A puzzle, therefore, is an excellent in-the moment exercise.
8. Smile
Penny questions: ‘Did you know smiling can trick your brain into believing you’re happy?’
Her theory of “fake until you make it” continues with the following: “Our brains then create feelings of actual happiness as results. Because when you smile, your brain releases tiny molecules known as neuropeptides that help combat stress.
It can be difficult to smile even on bad days. This will help you to lower stress and your heart rate.
“When we smile, we tend to think about happy memories and ignore any anxious thoughts.