These self-help measures from a clinical psychologist can help you cope if you’re feeling anxious or overwhelmed
Anxiety is a normal emotion experienced by us all as a natural response to stress or danger. However, for some it can become overwhelming when it persists without any apparent cause. People will experience anxiety in different ways, including chronic and excessive worry; persistent obsessive thoughts or repetitive checking; concern about social situations – particularly a fear of being judged or embarrassment; intense episodes of panic and specific phobias. Fortunately, there are numerous ways to manage and reduce anxiety, from lifestyle and dietary changes, to mindfulness practices and breathing exercises. To help you find what works for you, we’ve looked into different types of anxiety, effective management strategies, and products that can support reducing anxiety. Next, find out the symptoms of anxiety, diet and lifestyle tips to help with stress and how to increase serotonin. Best supplements for anxiety There are a wide range of supplements which may reduce symptoms of anxiety, although more research is needed overall to assess their effectiveness. It would usually be recommended that you try supplements alongside other lifestyle changes and therapy. Supplements typically taken include: Probiotics and vitamin B: these have been demonstrated to provide benefit to not only anxious symptoms but also depressive symptoms and sleep difficulties. Valerian root: this herbal medicine is often used as a sleep aid, with inconsistent evidence about it reducing anxiety symptoms and improving sleep quality. L-Lysine & L-Arginine: research showed a reduction in anxiety levels and cortisol (stress hormone). Magnesium: Magnesium plays a key role in brain function and can help regulate neurotransmitters involved in anxiety. Research suggests magnesium supplements can have a beneficial effect on anxiety symptoms. L-Theanine: This amino acid, found in green and black tea, can reduce acute stress and anxiety and improve sleep. Though not all research supports its effectiveness. Ashwagandha: An adaptogen herb, ashwagandha helps the body manage stress and anxiety. It has been shown to lower cortisol levels and improve sleep quality. Omega-3 fatty acids: Found in fish oil, omega-3 fatty acids support brain health and have been shown to reduce anxiety symptoms. CBD oil: This cannabidiol has grown in popularity in recent years, with research supporting reductions in anxiety symptoms. Foods that reduce anxiety The nutrients in our diet can play a significant role in our mental health, with some nutrients supporting to reduce anxiety. Specific nutrients such as those listed above that have been shown to help can be incorporated into our daily diets – including fatty fish (salmon, mackerel, and sardines are rich in omega-3 fatty acids); dark chocolate which has been shown to reduce perceived stress levels (though not anxiety specifically), nuts and seeds which are rich in magnesium (such as almonds and pumpkin seeds), and yogurt as it is rich in probiotics. Drinking chamomile tea has natural calming properties that can help reduce anxiety. Breathing exercises for anxiety Anxiety triggers our body's 'fight or flight' response, leading to rapid, shallow breathing. This type of breathing reduces the amount of oxygen reaching your brain, which can then exacerbate feelings of panic and anxiety. Conversely, deep, slow breathing increases oxygen flow to the brain, promoting a feeling of calm and reducing anxiety symptoms. Breathing exercises are a simple yet effective way to reduce anxiety. By controlling your breath, you can activate your body’s relaxation response and reduce anxiety symptoms. Some effective breathing exercises include 4-7-8 breathing, diaphragmatic breathing and box breathing. Mindfulness for anxiety Mindfulness involves paying attention to your present-moment experiences including thoughts/feelings/bodily sensations, openly and without judgment. This can help reduce anxiety by shifting the focus away from anxious thoughts. There are mindfulness-based practices we can all engage in day to day to help us feel present, such as meditation, mindful walking, body scans and mindful breathing. These can actually be as effective as medication in reducing anxiety symptoms. Mindfulness-based psychological therapies consistently show a good effect on reducing symptoms of anxiety. They include group classes to teach mindfulness-based stress reduction (MBSR) and individual mindfulness-based cognitive therapy (MBCT). Essential oils for anxiety Aromatherapy, using essential oils, can be a powerful aid for reducing anxiety, some uplifting mood and others with calming properties. Research supports the most effective essential oils being Citrus auruntium (bitter orange) and jasmine, as well as moderate effectiveness for damask rose, lemon and lavender. There are also some smaller scale promising results for chamomile, ylang ylang, and bergamot orange. Anxiety relief products There are several products which are designed to help increase feelings of comfort and relief from anxiety. These include items such as weighted blankets, which apply gentle pressure to the body, mimicking the sensation of being hugged, and helping users to feel grounded. Fidget toys can also provide a release for nervous energy, helping to reduce anxiety symptoms. Many people also find herbal teas such as chamomile, valerian root, and lemon balm increase feelings of relaxation and reduce anxiety. Finally, relaxing music such as nature sounds or calming music can help reduce feelings of stress and anxiety. So, how can we reduce anxiety? Anxiety is a normal human emotion but if persisting this can impact significantly on daily life – though it’s more manageable with the right strategies and tools. From dietary changes and supplements to mindfulness practices and breathing exercises, there are many ways to reduce ongoing symptoms of anxiety. By exploring these different options, you can find what works best for you and reduce excessive anxiety symptoms. Please note: Do consult with a healthcare professional before starting any new supplement or treatment to ensure it’s safe and appropriate for your individual needs. Next try... What are the symptoms of anxiety? 10 diet and lifestyle tips to help manage stress 10 mindfulness tips for working from home Top 10 mindfulness exercises for kids What are the benefits of CBD oil? Best probiotic supplements Best ashwagandha supplements Dr Laura Keyes is a clinical psychologist with a wealth of experience supporting young people and adults. Laura worked in the NHS for several years before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. Laura is passionate about normalising help seeking and supporting people to understand and improve their mental health and maintain a healthy work/life balance. Laura also assesses and supports people with autism and ADHD. She is registered with the Health Care Professions Council (HCPC). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
One of our ‘happy hormones’, this brain chemical plays an important role in mood and wellbeing, but can also influence weight and focus. Read on to find out more, including dopamine’s connection to your diet
Dopamine is a neurotransmitter that plays a crucial role in our brain's reward and pleasure systems. It is often referred to as the "feel-good" hormone, due to its involvement in regulating mood, motivation, and attention. However, its influence extends beyond just making us feel happy; it impacts our mental health, weight, and well-being. So, maintaining healthy levels of dopamine in our bodies is hugely important. In this article, we'll explore what dopamine does, how it affects mental health, its connection to weight, signs of dopamine imbalance, and ways to increase dopamine levels. Next, read what are the symptoms of stress, how to lower cortisol levels and 8 ways to food you eat affects your brain. What does dopamine do? Dopamine is a chemical messenger (a ‘neurotransmitter’) that transmits signals in the brain’s nerve cells and the rest of our bodies. It is produced in several areas of the brain, including the substantia nigra and the ventral tegmental area. Dopamine is made in two places – our brain’s hypothalamus produces it as a neurohormone, and our adrenal glands also make this as a hormone (at the top of each kidney). Dopamine is involved in key functions for: Reward/pleasure: Dopamine is central to the brain’s reward system. It is released when we experience something pleasurable, reinforcing behaviours that are beneficial for survival, such as eating, socialising, and reproducing. Motivation and goal-directed behaviour: Dopamine helps us decide if a goal is worth the effort, and drives us to pursue goals. It motivates us to take action to obtain something desirable, such as completing a task to receive a reward. Mood regulation: Dopamine levels influence mood and emotional responses. Balanced dopamine levels contribute to feelings of well-being and happiness, while imbalances can lead to difficulties in regulating mood. Attention/focus: Dopamine plays a role in cognitive functions such as attention, focus, and learning. It helps the brain filter relevant information and maintain concentration. Deficits in dopamine have been linked to Attention Deficit Hyperactivity Disorder (ADHD). Movement: Dopamine is essential for coordinating smooth, controlled movements. A deficiency in dopamine, particularly in the substantia nigra, is linked to movement disorders such as Parkinson’s disease. There are also links with restless legs syndrome. How can dopamine affect mental health? Dopamine can have a significant impact on our mental health. Imbalances in dopamine levels may contribute to various mood and behavioural difficulties including: Depression: Low levels of dopamine are associated with symptoms of depression, such as lack of motivation, reduced pleasure in activities, and fatigue. The brain’s reward system becomes less responsive, making it difficult to experience joy. Anxiety: Although dopamine is primarily linked to reward and pleasure, an imbalance can also affect anxiety levels. Excessive dopamine activity in certain brain regions might contribute to heightened anxiety such as social anxiety and obsessive compulsive disorder. Addiction: Dopamine is heavily involved in the development of addictive behaviours. Substances such as drugs, alcohol, and even certain behaviours like gambling increase dopamine levels, creating a strong desire to repeat those activities to experience the same pleasure. Attention-deficit/hyperactivity disorder (ADHD): ADHD has been linked to lower dopamine levels in the brain. Insufficient dopamine activity may lead to difficulties with focus/attention, impulse control and weight gain. Complex mental health difficulties: Altered dopamine levels have been linked to psychosis symptoms in Schizophrenia, and manic episodes in Bipolar disorder. How is dopamine linked to weight? Dopamine can influence our eating behaviours and weight through its role in the brain’s reward system. High-calorie, sugary, or fatty foods can trigger a significant release of dopamine (as well as natural opioids), which provides a temporary feeling of pleasure. This can lead to cravings and overeating as the brain seeks to repeat the rewarding experience. If dopamine levels are consistently low, people may repeatedly turn to food for comfort and binge eat, using eating to boost dopamine and temporarily improve their mood. This can then contribute to weight gain. Finally, dopamine imbalances can disrupt normal metabolic processes, potentially leading to weight gain or difficulty losing weight leading to obesity. How do I know if I have a dopamine deficiency or too much dopamine? As dopamine is a hormone, the levels can be tested in our urine or blood to see if they are within the normal range. However, these tests are usually only done as part of a series of tests when diagnosing a health condition. Symptoms can overlap with other conditions so can be hard to clarify on their own, but some signs that may indicate an imbalance are: Signs of too little dopamine: depression and not feeling pleasure, mood swings, excessive fatigue, constipation, chronic pain, low motivation and difficulty focusing (‘brain fog’), craving sugar, caffeine or other stimulants. Signs of too much dopamine: restless with lots of energy, difficulty sleeping, feeling shaky or tremors, increased anxiety or paranoia, impulsive or risky behaviours. If you suspect a dopamine imbalance, do consult with a doctor for a diagnosis and treatment. How can I increase my dopamine levels? Whilst more research is needed to explore the effects of food on neurotransmitters including dopamine, there are natural ways which may increase dopamine production and improve overall well-being. These include: Diet: Certain foods can help boost dopamine production. (see the ‘Dopamine Diet’) These include: Protein-rich foods: e.g. eggs, chicken, pumpkin seeds and legumes contain amino acids like tyrosine, which are precursors to dopamine. Omega-3 fatty acids: e.g. fatty fish, walnuts, and flaxseeds, omega-3s support brain health and dopamine production. Fruits and vegetables: e.g. apples, spinach, peas, green leafy veg and beets contain antioxidants that protect dopamine-producing neurons. Bananas, plantain and avocados are particularly good natural sources. Exercise: Regular physical activity stimulates the release of dopamine. Activities like aerobic exercise, yoga, and even dancing can elevate dopamine levels and improve mood. Sunlight exposure: Spending time in natural sunlight can increase dopamine levels, as sunlight exposure helps the body produce vitamin D, which is linked to dopamine regulation. Mindfulness, meditation/yoga: Mindfulness practices can help increase dopamine by reducing stress and promoting a positive mental state, increasing dopamine production. Adequate sleep: Quality sleep is essential for dopamine regulation. Poor sleep can reduce dopamine receptor sensitivity, leading to lower dopamine levels. Activities that create happy or relaxed feelings: These may encourage dopamine production, such as being out in nature, exercise, spending time with pets, or other hobbies you enjoy. Can I take dopamine supplements? Whilst dopamine ‘supplements’ don’t contain the actual neurotransmitter, they usually contain supplements that support the stimulation of dopamine production in the brain, or enhance its effects by helping your body to use it more efficiently (‘reabsorption’). Supplements which can support this include: L-Tyrosine: This amino acid is a building block for dopamine and can help increase dopamine levels naturally. Magnesium: Again this is involved in producing dopamine. Mucuna Pruriens: Known as the ‘velvet bean’, this herbal supplement contains L-DOPA, a building block for dopamine, and can support dopamine production. Vitamin D: Vitamin D supports dopamine regulation, as vitamin D ‘s receptors are present in areas of the brain where dopamine is produced. Probiotics: Gut health is linked to dopamine production, and taking probiotics can support a healthy gut microbiome, potentially boosting dopamine levels. So, is dopamine important for health? Dopamine plays a key role in our mood, motivation, reward, and overall mental and physical health. Imbalances in dopamine levels can lead to various mental health issues and can also affect weight regulation. Understanding the signs of dopamine deficiency or excess, along with natural ways to increase dopamine, can help you maintain a healthy balance. Taking steps to regulate dopamine levels can enhance your mental well-being and improve your motivation. Please note: Supplements do interact with each other so it is important to talk to a healthcare provider if you are taking other medications or have other health conditions. While supplements can support dopamine production, you should consult with a healthcare professional before starting any treatment plan. Next try... What is the dopamine diet? Dopamine diet recipes How to workout at home Top 5 health benefits of exercise 10 diet and lifestyle tips to help manage stress Best probiotic supplements Dr Laura Keyes is a Clinical Psychologist with a wealth of experience supporting young people and adults. Laura worked in the NHS for several years before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. Laura is passionate about normalising help seeking and supporting people to understand and improve their mental health and maintain a healthy work/life balance. Laura also assesses and supports people with Autism and ADHD. She is registered with the Health Care Professions Council HCPC). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
If you’ve had a break over the summer, or are returning to work after parental leave, sabbatical or unemployment, it’s not unusual to feel nervous. But sometimes it can feel more than just nerves. Clinical psychologist Dr Laura Keyes discusses what work anxiety is, why it occurs and what you can do about it.
Whether you're returning to the workplace following illness, parental leave, a sabbatical or extended break from employment, you may find yourself dealing with some feelings of anxiety about the return. While some might look forward to a return to the workplace, especially if working from home or if an absence of work has proved difficult, others might experience feelings of dread and worry. This can lead to poor sleep, irritability and even panic. Next, find out what is stress and how to reduce it, discover mindfulness tips for working from home and learn how exercise benefits our mental health. Am I experiencing work anxiety? Many of us experience anxiety or dread when returning to work after a holiday or time off. We can expect to feel apprehensive about change, however some of us may experience a more intense anxiety as a reaction to changes. Signs can include: heightened worry about work feelings of dread panic disrupted sleep Why do we get back-to-work anxiety? Change can sometimes be hard, but for those of us who thrive on routine and control, returning to a workplace may pose a bigger challenge. Many of us feel bonded with our homes and associate them with feelings of safety. Some of us may miss our home, pets or family to the point where we experience separation anxiety. You may have felt safe and sheltered at home, and settled in a new routine with comfier clothes, more regular breaks and a better work-life balance. Or you may have experienced a more challenging time working from home, and have felt isolated or distracted. 5 things to do if you feel anxious about work 1. Acknowledge your feelings Accept feelings of unease, as these will pass. In difficult moments, focus on breathing slowly and deeply, and speaking kindly to yourself as you would a loved one. 2. Create a feeling of safety Think about what it is about home that helps you to feel safe and comfortable, and take reminders of home with you. For example, a particular smell, trinket or item of clothing may be comforting. It might even be possible to take your dog to work with you, as some companies have become more flexible with work practices. Trial a short routine when returning home to help you feel more in control, such as showering, changing clothes or doing some exercise. 3. Speak to your manager Explain that you're struggling and what you might need, such as flexibility from the employer in regards to childcare arrangements, a phased return to work or some continued remote working. Explore whether some meetings can be conducted remotely, or have allocated meeting-free days. It's okay to ask your employer questions about policies on flexible or hybrid working, for example, if something isn't clear. 4. Talk to colleagues Sharing anxieties with colleagues may help you to feel less alone and more comfortable. Strong social connections can sometimes help to ease anxiety, so aim to set time aside at lunchtimes and breaks to connect with colleagues. 5. Seek help if needed If your feelings are causing significant distress and impacting greatly on your life, seek out a psychologist via your local NHS wellbeing service, or source one privately. Acceptance and Commitment Therapy (ACT) or Cognitive Behaviour Therapy (CBT) can teach you more flexible ways of responding to anxiety. Enjoyed this? Now read... How to overcome social anxiety How to manage back-to-school anxiety Mindfulness tips for working from home Best magnesium supplements This article was last reviewed on 1 August 2024. Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire: drlaurakeyes.com All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Find out the emotional and physical symptoms of stress, and get tips on how to manage it from our clinical psychologist.
Whether it’s an increased awareness of mental health, or the greater numbers of stressors in modern life, 70% of UK adults say they have felt so stressed at some point that they felt overwhelmed or unable to cope in the past year. One-off events can lead to a period of intense but acute symptoms of stress, which we can generally recover from without ill effects. However, chronic stress symptoms can also occur from ongoing stress or stress that keeps returning. Next, discover 10 tips to manage stress eating, take a look at the role talk therapy plays in gut health and find out what is burnout. Also find out what are the symptoms of anxiety? [LINK TO NEW FEATURE WHEN LIVE] What is stress? Stress is defined as "a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives." We will all experience stress to some extent, however how we respond to stress really impacts on our physical and psychological wellbeing. What are the symptoms of stress? There are some common emotional, cognitive, behavioural and physical symptoms of stress to look out for: Emotions: A sense of dread and tension Feeling unable to relax, which can in turn lead to feeling irritable and angry Feeling overwhelmed, out of control, and unable to cope Thoughts: Being preoccupied with the stressors in repeated thoughts and conversations with others Racing thoughts that are hard to hold onto Being more forgetful than previously Concentration and focus difficulties, and being less productive than usual Physical signs of stress: Changes to your sleep, such as struggling to fall or stay asleep, or wanting to sleep all the time Physical symptoms such as headaches, migraines, gastro issues and flare-ups on any existing health conditions (e.g. fibromyalgia, eczema, IBS, cirrhosis) Pain from tension in your jaw, neck and lower back Changes to appetite, which can include eating much more or less than usual Behaviour changes: Starting new ways of coping with stress such as drinking more alcohol, smoking/vaping, and drugs. Smaller habits can also start like biting your nails or pulling your eyelashes/hair out as a way to cope with stress (trichotillomania). Stopping activities that you previously enjoyed as they feel too burdensome, such as exercise, hobbies and socialising What should I do if I think I am stressed? Self-help ideas for stress First and foremost, try to pause and identify the specific sources of stress for you. For example, are they financial, work-related, parenting/caring responsibilities, health concerns? Think about stressors in terms of glass balls and bouncy balls. The glass balls are the priorities that you simply cannot drop, but the bouncy balls can bounce a while without you needing to be there. Are there stressors or responsibilities that you can hand to others? Any commitments or deadlines you can push back to give yourself some breathing room? Anything you can say ‘no’ to altogether? Self-care can help in building resilience to cope with stress and to ensure good general health and wellbeing. However, it is so often neglected when we are stressed. Try to prioritise good quality sleep, eating nutritious food, some small form of movement each day, and taking regular breaks to recharge your batteries. Taking time to connect with what you find fun, relaxing and restful all help to ‘fill your cup’ and build resilience for what life brings us. Where to find help for stress Consider if there are family or friends who you can speak to. Can you ask for support such as childcare and completing practical tasks? Consider if talking to a qualified professional may be needed, such as a counsellor, clinical or counselling psychologist or psychiatrist. They can help with gaining clarity about your stressors and supporting you to solve problems and develop different coping strategies. If you are experiencing work-related stress, speak to your line manager or HR about what you are finding stressful and ask what they can do to support you. These could be changes to your workload, tasks and working hours. If your stressors are finance-related, speak to the Citizen’s Advice Bureau or a debt agency to see if you can develop a payment plan. 32% of adults have experienced suicidal thoughts and 16% have self-harmed because of stress. If you are contemplating these, please seek help from your GP, the Samaritans (call 116 123) or SHOUT (text 85258). If you are using alcohol or drugs to cope with stress, try to think about whether these are helping or potentially having long-terms effects, and try to access support to cut down or stop if you feel able to. What should I do to help cope with stress? Stress can be insidious and it can be hard to notice it increasing over time. Spotting the early signs of stress can help you to work out what is contributing and make any adjustments possible to reduce stress. Whilst it isn’t possible to remove all potential stressors and pressures on us, it can really help to ensure that you are aware of your own signs of stress, prioritise self-care and seek help when you need to. Enjoyed this? Read more: 10 tips to manage stress-eating How being stressed can cause belly fat What is stress and how to reduce it 10 diet and lifestyle tips to help manage stress What is burnout? Best magnesium supplements Best iron supplements Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC) and is an Accredited EMDR Therapist. She runs a private practice open to children and adults, offering psychological therapy for common mental health difficulties and assessments for neurodivergence (Autism & ADHD) in Bedfordshire & the surrounding counties: drlaurakeyes.com All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Our clinical psychologist explains the symptoms of anxiety, some possible causes and provides tips on how to deal with anxiety.
We all experience feelings of anxiety from time to time. These are an understandable reaction to life events and stressors that everybody will go through at some point. However, 60% of UK adults have recently experienced anxiety that interfered with their daily lives. This is obviously more serious, so let’s find out what causes anxiety and how we can manage it. Next, discover what is stress and how to reduce it, what is burnout and 10 tips to manage stress eating. We also take a look at the role talk therapy plays in gut health. What is anxiety? Anxiety is an emotion which tells us that we feel threatened in some way. This could be from something that has already happened, is happening now or may happen in the future. Anxiety tries to keep us safe by protecting or motivating us to do something. For example, an anxious thought of ‘Did I remember to lock the car?’ may motivate you to check the car is indeed locked. Anxiety can range from feeling a little uneasy in the moment, to intense fear which persists long after the event has passed. If anxiety has become very intense and interferes greatly with life over an extended period, you may be diagnosed with an anxiety disorder. Anxiety disorders are usually defined by the area they show up – such as social anxiety (in social settings), generalised anxiety (about day-to-day/future worry), health anxiety (about the health of oneself and others). There are other types of anxiety disorder categories too, including panic disorder (involving episodic panic attacks), phobias (anxiety around a specific stimulus) and obsessive-compulsive disorder (anxious thoughts leading to specific behaviours to try to neutralise these temporarily). What are the symptoms of anxiety? There are a few signs our bodies give us when we're anxious to look out for. Your heart may beat faster, your breathing becomes shallower and quicker, you may sweat, feel thirsty, and need to go to the toilet. If you're feeling very anxious, you may start to shake, hyperventilate and maybe even cry. Anxiety may also be accompanied by other difficult emotions too, such as feeling overwhelmed, anger, embarrassment or shame. We can fall into unhelpful patterns of thinking where we catastrophise and spiral for hours about future scenarios if left un-checked. What causes anxiety? Whilst anxiety is a normal response to usual stress and trauma, there are also factors which can contribute to anxiety feeling unmanageable. No specific biomarkers on our genes have been identified, but our own personal histories, thinking styles and coping strategies all contribute. For example, we may grow up with anxious parents who suppress their feelings so we don’t learn how to deal with anxiety. They may display intense reactions to perceived ‘threats’ which we then assume to be accurate. Our thinking styles can also cause us to respond anxiously to events. Anxiety can be exacerbated both by what we pay attention to (attentional biases) and how we interpret our experience (interpretation biases). These include: perceiving more threats in the environment jumping to a negative conclusion which isn’t evidence-based (or ‘fortune telling’) emotional reasoning where emotions are taken as evidence of ‘truth’ magnification where fears are exaggerated and made larger than they really are struggling to reappraise situations to see that a potential ‘threat’ is not so threatening after all. How to deal with anxiety With 30% of anxious adults feeling that they are not coping well with feelings of anxiety, how can we cope better with anxiety? Self-help treatments for anxiety Try tackling small tasks you usually avoid (e.g. opening bills) head on, as while in the short-term this avoids anxiety, it only increases it in the long-term. Try not to suppress emotions and instead be curious about why they are showing up now and what they may be telling you. Practise noticing when you are getting ‘hooked’ by anxious thoughts. Take a breath and try to take a step back and observe them, as though each thought were a leaf flowing down a stream away from you. Reflect on particularly difficult thoughts by re-appraising them and looking at the evidence for and against them being true. Journalling or noting these in a diary can really help here to see patterns. Mindfulness, meditation, learning breathing techniques and muscle relaxation or more spiritual approaches such as Yoga Nidra can help your body to reduce general levels of anxiety. Lifestyle changes for anxiety Research consistency shows that high levels of caffeine and alcohol whilst often used as coping strategies for anxiety can actually cause symptoms of anxiety and other mood difficulties, so try to minimise your intake of these particularly in the evenings. Understand how much caffeine is too much. Poor quality sleep can cause problems if you already feel anxious. Try to prioritise getting enough sleep and develop a relaxing wind-down routine before bedtime. Discover our guide on how to sleep better. Exercise can be a great way to release excess adrenaline and cortisol, which show up when you’re anxious. Read more about the benefits of exercise on mental health. Biofeedback machines can help track and reduce your heart rate and breathing rates, which can then reduce the physical symptoms of anxiety. Seek help for anxiety If your anxiety levels are feeling unmanageable you can refer yourself to your local NHS wellbeing service online for some support. You find this via Google or ask your GP to provide details for your local service. If the symptoms of anxiety are very intense you may want to consider some short-term medication, via your GP or a Psychiatrist, so that you can engage with Psychological Therapy. Therapy can help you to help address the underlying reasons for anxiety and develop ways of managing this. The best treatments for anxiety are Cognitive Behaviour Therapy (CBT), Acceptance & Commitment Therapy (ACT) and Eye Movement Desensitization and Reprocessing (EMDR). How can I cope with anxiety? Anxiety shows up for all of us for understandable reasons, such as problems we need to deal with or worries about the future. However, if you are experiencing intense anxious feelings every day for prolonged periods of time, it can be a sign of anxiety becoming unmanageable. It is important to develop an understanding of what triggers anxiety for you and what coping strategies you use. It can be helpful to access self-help tools or additional support to do this effectively. Like this? Read more: How to overcome social anxiety How to lower cortisol levels How to manage back to school anxiety Best magnesium supplements Best iron supplements Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC) and is an Accredited EMDR Therapist. She runs a private practice open to children and adults, offering psychological therapy for common mental health difficulties and assessments for neurodivergence (Autism & ADHD) in Bedfordshire & the surrounding counties: drlaurakeyes.com All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Dr. Laura Keyes, clinical psychologist, explains trypophobia – the fear of small, irregular holes. We discuss symptoms, food triggers, treatment and coping strategies
What is trypophobia? Do little irregular shaped holes in food skins or circles gathered close together make you feel queasy or anxious? If so, you might be experiencing ‘trypophobia’. While not officially recognised as a mental health difficulty and only a recent term coined during the last decade, it may be considered a type of phobia if it triggers excessive distress and impairment. What are the key symptoms of trypophobia? You might experience uncomfortable feelings at the sight of holes in clusters or bumps. Recent research has shown that the main feeling experienced is disgust rather than fear, making the condition somewhat different to that of a regular phobia, where fear is the overriding emotion. Alongside this can be intense physical symptoms like skin crawling, goosebumps, sweating, racing heart, nausea, and sometimes panic. Many sufferers may experience depression, generalised anxiety, and social anxiety alongside trypophobia. What foods can trigger trypophobia? Irregular shapes and holes are plentiful in many natural foods. Honeycomb, seed pods, strawberries, pomegranate, watermelon, papaya, cantaloupes, corn on the cob, exotic mushrooms, even horizontally sliced pickles have a holey effect. One of the most obvious foods is of course the skin of plucked poultry When cooking, the bubbles in batter create little holes - think pancakes, drop scones and crumpets Other triggers can include Swiss cheese, sourdough bread, the bubbles in Aero chocolate bars, even the froth on your morning coffee Common non-food triggers include beehives, coral, lotus seed pods, and snakes. How can trypophobia impact everyday life? Trypophobia may lead you to limit the range of foods you eat, avoid dining out, and dissuade you from food shopping. Alongside this it might make you hypervigilant as you look out for these holes, further increasing feelings of anxiety. Why do some people experience trypophobia? There are a few theories to support trypophobia, although there is limited research to date, these include: It could be part of how humans have evolved to keep ourselves safe by alerting us to the presence of parasites and infectious diseases. Although our brains might struggle to distinguish between threatening clustered hole patterns such as a snake or octopus, and similar but non-threatening patterns. Feelings of fear and suspicion around what might be inside the holes, such as insects, may cause discomfort and make us want to avoid these circumstances. Painful past illnesses and injuries which create these patterns (think chickenpox or measles) might mean we develop a negative association with the pattern. Can trypophobia be treated? While there is limited evidence to support a particular treatment, it would make sense to treat trypophobia as a problem, based on an avoidance of difficult feelings. Acceptance and Commitment Therapy may be helpful, this therapy helps you to live with the difficult feelings associated with trypophobia so they do not take over life. Cognitive Behaviour Therapy may also be applied to challenge unhelpful thoughts and avoidance behaviours, using exposure to feared items through imaginal and real exposure. What are the coping strategies to help deal with trypophobia? Identify your triggers and describe how they make you react emotionally and physically. Do you recall when it began? Is there a very first negative experience you can recall or is it more about feelings of disgust? Consider what your values are for wanting to address this issue. What might it help you do in future? (e.g. to be able to enjoy meals out with a friend). Set yourself goals by listing the hole patterns that are the least to the most distressing. Consider working with the least distressing first. Are you willing to experience the feelings in order to move forward? Start with imagining the item, work towards looking at pictures, then looking at it for real. Deep breathing, relaxation, grounding yourself in the present, and using coping statements such as “I feel anxious and that’s ok. I know that there is nothing to fear here, and I am willing to let these feelings be present until they pass”. Change your perspective on the things you fear. Start to learn about the food and why it has holes – it will help you rationalise your concerns. Living with a phobia can be really challenging; be kind to yourself. A healthy diet, regular exercise, and adequate sleep will help you cope better with difficult feelings. Helpful links Trypophobia research About phobias – Mind UK Self-help - Phobias Now read… What is misophonia? How to overcome social anxiety The benefits of exercise on mental health 10 diet and lifestyle tips to help manage stress What is stress and how to reduce it Have you experienced trypophobia? Leave a comment below... This guide was reviewed on 7 June 2024 by Kerry Torrens. Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC) and British Psychological Society (BPS). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire. drlaurakeyes.com All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Clinical Psychologist Dr. Laura Keyes explains what social anxiety is, and offers practical tips to help us manage the condition.
We are wired to connect, but some people with social anxiety live with a persistent fear of embarrassment, humiliation or rejection from others. As many as 12% of us may experience this in our lifetime, often combined with depression, panic, generalised anxiety, post-traumatic stress and a tendency towards substance misuse as a coping mechanism. What is social anxiety disorder? Social anxiety disorder is an intense and persistent fear of being watched and judged by others. People with the condition tend to endure these negative thoughts before, during and after social interactions. There is usually a focus inward on one’s own speech and how you come across, along with discomfort and wanting to avoid social contact altogether. Social anxiety can impact your relationships, school or work performance negatively, limit hobbies outside of the home, and lead to a sense of low self-esteem. Circumstances where you may feel socially anxious include: Interacting with new people Going to school or work Attending social gatherings such as a wedding or party Attending medical appointments Entering a crowded room Eating in front of other people What does this mean for those who are socially anxious? Despite the fact that we need social connection, avoiding others may initially feel like a welcome relief. However, spending lots of time alone for long periods may leave you feeling more overwhelmed by the idea of mixing with people. Here are some tips you can try. 10 tips for managing social anxiety 1. Maintain social connections Do the best you can to connect in a way that feels realistic and safe for you, and start small. For example, connect on social media, make small talk with a shop assistant, meet a friend for a coffee, chat or walk. 2. Create a feeling of safety Think about what it is about home that helps you feel safe, and take reminders of home with you. For example, a particular smell or item of clothing may be comforting. It might be possible to take your dog to work, as some companies have become more flexible with this. Trial a routine when returning home to help you feel more in control, such as showering, changing clothes or doing some exercise. 3. Notice the negative thoughts and let them pass We have evolved to focus on behaviours and thoughts that help protect us, though we cannot effectively differentiate real from imagined threats. Notice the thoughts and recognise when they show up but note that there is no danger here. Try to imagine letting go of judgemental thoughts or write them down, perhaps in a journal, to find some element of relief and closure. 4. Practice self-compassion If you're not feeling comfortable enough to engage socially, that’s okay. Go easy and talk to yourself kindly – just as you would to a friend who was struggling. Remember, the way you feel is not the way in which you are perceived by others. 5. Build your resilience Find an enjoyable form of exercise, create a daily routine, prioritise sleep, and limit caffeine (as this may trigger symptoms that mimic anxiety). All of these are simple ways to build resilience. 6. Share how you feel Sharing anxieties may help you feel less alone and help you develop strategies for managing your feelings. You may need time and a slower pace to reconnect, so try to be patient with yourself and others. 7. Seek help if needed If your social anxiety feels unmanageable or is impacting your life, seek out a psychologist via your local NHS wellbeing service or source one privately. Acceptance and Commitment Therapy (ACT) or Cognitive Behaviour Therapy (CBT) can teach more flexible ways of responding to anxiety. 8. Recognise negative coping strategies Social anxiety is associated with higher rates of negative alcohol use and other negative coping methods; being able to recognise this and build more appropriate coping mechanisms is key to successfully managing your feelings. 9. Manage your tech use A greater use of smartphones combined with social media consumption appears to be correlated with social anxiety as well as feelings of isolation and low self-esteem. 10. Volunteer and help others Studies suggest that doing a kind deed or volunteering may have a positive effect on your mood and outlook. This combined with the social contact of helping and working with others can have a positive effect on your overall psychological wellbeing and result in meaningful connections with other people. Liked this? Now read... Mindfulness tips for working from home Top 20 healthy, mood-boosting recipes 6 ways to manage 'back to work' anxiety How does exercise benefit mental health? Back-to-school anxiety: how to manage following Covid-19 How to talk to your child about Coronavirus This article was reviewed on 30th April 2024 by Kerry Torrens. Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC) and British Psychological Society (BPS). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire: drlaurakeyes.com All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What are the signs of ADHD and how are adults diagnosed? Find out more with our clinical psychologist's guide to adult ADHD
What is ADHD? ADHD stands for ‘attention deficit hyperactivity disorder’. This means that someone experiences persistent difficulties with paying attention and focusing, and can also exhibit hyperactivity and impulsive behaviours. Discover more health guides, from top sugar swaps for your family to our guide for a better night's rest. What’s the difference between adult ADHD and ADHD in children? The core symptoms are the same for children and adults, but they might show themselves differently depending on the person’s age and the different demands or responsibilities they need to meet. For instance, often parents take on task management for their children, so problems with organisation, losing things or being late can be masked until children are expected to self-manage. Similarly, children wouldn’t be expected to plan or prepare for future events, but adults neglecting to pay attention to deadlines, anniversaries or diary appointments would be more of an issue. Difficulties with working memory are more noticeable again dependent on age and as exams or work meetings become important. There is potentially a bigger impact for adults, too, with addictions such as gambling and shopping, and difficulties in romantic relationships showing up. There are also several areas of strength that tend to be most apparent in adults with ADHD: A creative mind Innovative and entrepreneurial thinker Spontaneous Quick reactions Ability to hyper-focus on areas of interest Flexible thinker High energy levels Highly productive Signs and symptoms of adult ADHD Typically, adults with attention issues describe struggling to follow and maintain conversations, daydreaming, being disorganised, forgetful and losing things. They are quickly distracted so cannot focus on tasks requiring sustained attention, and also struggle with managing time and prioritising tasks. However, they can hyper-focus on a topic if it’s very interesting to them, sometimes even forgetting to eat or drink for hours as they are so involved. With hyperactive and impulsive presentations, adults are likely to fidget and struggle to stay seated; they may appear always ‘on the go’ and struggle to fall asleep as they are so energised. They can be irritable, easily frustrated and tend to feel bored very quickly. Difficulties managing emotions are common, along with financial difficulties and quickly tiring of hobbies, jobs and relationships. How is adult ADHD diagnosed? ADHD is diagnosed in adults by a suitably qualified psychologist or psychiatrist. This should involve: Interview and observation with the person being assessed Interview or questionnaire with a parent or sibling who can report on the person’s childhood development and potential symptoms Interview or questionnaire with partner, close friend or colleague who can corroborate presence of symptoms in adulthood Additional assessments to review school reports for signs of ADHD in childhood, of the person’s mental health, and to consider other possible explanations for symptoms (‘differential diagnosis’) The diagnosis is likely to conclude which of the three presentations of ADHD is appropriate: Predominantly Inattentive presentation (five or more inattentive symptoms) Predominantly Hyperactive-Impulsive presentation (five or more hyperactive/impulsive symptoms) Combined presentation (five or more inattentive symptoms AND five or more hyperactive/impulsive symptoms. For clinical diagnosis, these symptoms must be present before age 12 and across two or more settings (for instance at school/work and home). They must be serious enough to cause significant impairment to the person’s day-to-day life. Importantly, they should not be better explained by another condition (such as autism or anxiety) – though they very often occur together, so a thorough assessment is needed to unpick this. When to seek help for adult ADHD Adults often seek an assessment when symptoms are interfering with their daily life – such as struggling with demands at university, underperforming or feeling overwhelmed by workload and burning out. Often adults are at a point of intense frustration, blaming themselves and feeling very guilty about feeling a failure at life. Other people seek help as they cannot manage home responsibilities (such as chores, finances, parenting), are caught in cycles or addictions (shopping, gambling, computer gaming, drugs and alcohol) or are having significant relationship difficulties related to their symptoms. While the diagnosis is not a ‘fix’, it can absolutely help to better understand why the person is struggling in certain areas. It then opens up treatment options available including medication, psychological therapy, executive functioning coaching, and working out what adjustments and strategies need to be put in place to better manage symptoms. Can what you eat affect ADHD symptoms? Studies suggest that there is a relationship between ADHD and eating an unhealthy diet. While current research into ADHD and diet isn’t strong enough to draw any strong conclusions, we do know that while diet does not cause ADHD symptoms, a healthy diet could help improve some symptoms. We know that food can influence our behaviour and mood, such as caffeine increasing focus and alertness or sugar temporarily increasing energy levels. The link between diet and ADHD could also be in part due to difficulties planning and preparing healthy meals and impulsively eating unhealthy foods. Most research on diet and ADHD has involved studying children, so there’s very little evidence for adults to focus on. The best bet is to aim for a varied and balanced diet, to ensure you’re not missing out on any nutrients. Some studies suggest that nutritional deficiencies – particularly vitamin D and magnesium – are linked to ADHD symptoms in children, and that tackling these deficiencies can improve some symptoms. Friendly bacteria (in particular a strain Lactobacillus rhamnosus GG) may be of benefit and, while the latest guidance advises against suggesting fatty acid supplements, there are studies that suggest omega-3 or 6 fish oils could be beneficial. Further reading… What is ADHD? Information from the NHS Enjoyed this? Now read… What to eat before an exam What is stress and how to reduce it The benefits of exercise on mental health Mindfulness tips for working from home All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Clinical psychologist Dr. Laura Keyes explains what stress is, the key signs and symptoms, and outlines five strategies for managing stressful situations.
What is stress? Stress is a state of worry or anxiety and a natural response to the challenges and perceived threats we face in our lives. We all experience stress to some degree. There are many factors that may trigger stress, including external pressures such as work or family responsibilities, and internal influences such as what we eat and how our digestive, immune and nervous systems are working. Discover our full range of health benefit guides and check out some of our delicious mood-boosting recipes. Plus, find out how much protein you need. How does being stressed affect my body? Stress triggers a set of biological responses. These may include: The release of stress hormones An increase in blood sugar Elevated blood pressure Rapid heartbeat Combined, these make up the ‘fight or flight’ response, and are designed to help you meet physical challenges that may pose a threat to your survival (for example, how your body would respond if you were being chased by a lion). The trouble is, in today’s high-stress culture, this response is almost continual and the body does not have a chance to recover. How does stress affect my hormones? Glands called the adrenal glands are nestled on the upper inner surface of each kidney – these produce the main stress response hormones: adrenaline, noradrenaline and cortisol. Chronic stress causes the adrenal glands to become overworked, and as a result they may not produce the right amount of these hormones. Over time, this may lead to endocrine disorders like Grave’s disease or metabolic dysfunction, resulting in obesity. Does making the right food choices help when you are stressed? Eating a balanced and healthy diet is key to managing the physiological changes caused by stress. An important part of any stress response includes identifying and reducing the causes of stress. However, because our adrenal function is significantly influenced by blood sugar levels, much of the dietary advice focuses on stabilising blood sugar. How can I tell if I am stressed? Whilst we all experience stress differently, you might notice several of the following: Physical signs – frequent headaches, difficulty sleeping, chest pain, rapid heartbeat, sore muscles, nausea or upset stomach, diarrhoea or constipation, a general sense of fatigue, loss of sex drive, frequent colds. Cognitive signs – trouble concentrating, memory difficulties, poor judgement, worry, anxious thoughts, confusion, indecisiveness and loss of sense of humour. Emotional signs – feeling agitated and unable to relax, feeling overwhelmed, feeling unhappy/depressed/moody, feeling irritable and short-tempered. Behaviour change – eating more or less than usual, sleeping too much/too little, using alcohol/cigarettes/drugs more than usual, habits such as nail-biting or skin picking. What can trigger stress? There are infinite potential triggers and we all have different tolerances for how much stress we can manage, so the perception of pressure is key. Stressors can be external ones (psychological such as experiencing a traumatic event, social such as a separation, or environmental such as a house move) or internal ones (such as an illness). Sometimes the sheer number of demands compared to perceived ability to cope can trigger stress. How we react is influenced partly by genetics, as we can have an over or underactive stress response, and by life experiences of trauma, neglect and abuse. 5 strategies for managing stressful situations Experiencing stress is part of life and sometimes we cannot change the situation, but we can learn to identify what stresses us and manage their impact. Find new ways to cope so you do not rely on unhelpful methods such as drinking alcohol, overeating, and smoking. 1. Identify triggers Write a list of all the sources of stress in your life right now and rate them out of 10. Prioritise the things that need to be done first and consider if you can avoid any unnecessary stress delegating to others, dropping tasks that aren’t really necessary, and learning not to take on additional tasks. Break any tasks that seem overwhelming into smaller chunks. 2. Consider lifestyle Ensure you are eating a healthy diet, getting regular exercise (to run off excess stress hormones and help you sleep better), and getting plenty of sleep. 3. Create a balanced schedule Set aside allocated time for the activities and people that bring you joy and fun, by learning to say no to demands that create additional stress in your life. 4. Develop daily relaxation practice Deep breathing, progressive muscle relaxation, yoga, or walking. Even a few minutes a day can help reduce the physical symptoms of stress. 5. Alter expectations to stressors that cannot be changed Practice gratitude and reframing how you see the problem. Adjust your standards if you are a perfectionist. Ask yourself if this will matter in a month or year from now. Acceptance of things that are out of your control can mean you are free to focus on the things you can control. Help with long-term stress If stressors are unavoidable and ongoing, you may learn helpful ways of coping through: A clinical psychologist may help you make changes using acceptance and commitment therapy or practising mindfulness. Invest in a Biofeedback kit. This is a non-drug treatment in which, with the use of electrical sensors, you can learn to control subtle bodily processes including muscle tension, blood pressure and heart rate. Certain supplements have evidence for reducing feelings of stress, such as ashwagandha. Liked this? Now read… What is burnout? 10 diet and lifestyle tips to help manage stress 10 mindfulness exercises for kids Coping with Seasonal Affective Disorder (SAD) Social anxiety: how to cope following covid-19 Best ashwagandha supplements Dr Laura Keyes is a clinical psychologist, registered with the Health and Care Professions Council (HCPC) and British Psychological Society (BPS). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire: drlaurakeyes.com All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Does the sound of people eating get you into an irrational rage? There may be a reason why. We ask a clinical psychologist what the symptons of misophonia are and how it can affect everyday life.
To what could be described as the average person, noises and movements blend together in the background and many of us wouldn’t notice if someone is chewing or tapping their foot. Those with misophonia, who have an extreme sensitivity to these sounds, will experience intense distress. They cannot ignore these noises or calmly endure them, which can make life debilitating. In a new study from King’s College London and the University of Oxford, researchers observed that 18.4 per cent of the UK population have significant symptoms of misophonia. That’s nearly one in five people being triggered by sounds such as snoring, slurping and chewing gum. Lead author Dr Silia Vitoratou explained that “most people with misophonia think they are alone, but they are not. This is something we need to know [about] and make adjustments if we can.” So, how can we further understand this condition and mitigate our negative reactions to such noises? What is misophonia? Misophonia is when an everyday sound causes a strong emotional reaction, usually anger, anxiety or disgust. Within milliseconds, the sound is interpreted incorrectly by the brain as a threat and activates the brain’s alarm system, the amygdala. This starts the ‘fight-flight-freeze’ response, releasing adrenaline and cortisone to ready the body to react. However, in reality there is no threat from these sounds. We do not fully understand how many children and adults suffer with misophonia but it is more common for people with obsessive compulsive disorder (OCD), tinnitus, hyperacusis, autism, and sensory processing difficulties. Why it happens is not clear but there may be psychological and neurological causes or part of a broader intolerance to sensory stimuli. What are the key symptoms of misophonia? There is no official test for misophonia, but decreased tolerance for sound is a key symptom along with a strong negative emotional reaction. Common triggers are repetitive sounds such as breathing and eating but can also be animal and electronic in nature. These sounds can feel unbearable with an instinct to stop the noise or get away. People with misophonia may flinch and cover their ears, cry, become angry or experience a panic attack. How can misophonia impact on everyday life? Misophonia can have a huge impact on relationships and social interactions. Children may struggle with behavioural issues in the classroom or wish to avoid school altogether. Time spent in other people’s company can often be challenging with negative reactions and blame directed at the person making noise. Misunderstandings and a lack of coping skills can lead to hurt feelings, friction and arguments. Can misophonia be cured? To date, researchers have not found a scientifically proven way to stop or rewire the brain’s response. However, one recent study has attempted to treat misophonia with a psychological therapy called cognitive behaviour therapy and showed symptom improvement for almost half (42%) the 90 patients. An alternative but unproven approach is via tinnitus retraining therapy by an audiologist, which can re-programme the relevant part of the brain. Top tips for managing misophonia Triggers: Identify your triggers and dampen them with headphones by listening to music/audiobooks/white noise or use earplugs. It should be noted that using earplugs can increase sound sensitivity, so should only be a short-term measure. If you need to, remove yourself from the situation. Emotions: Focus on your breathing and notice changes in your body. Tell yourself that this is your body reacting to your trigger. It is not the other person’s fault and they aren’t trying to upset you. Remember this feeling will pass and you will feel calmer soon. Mealtimes: Put on background noise to dampen the triggers. Sit next to people and not opposite them as you will reduce both the visual and audible triggers. Work: Explain that you work best in a quiet, distraction-free environment. Explore working from home where possible. Relationships: Let people know what sounds bother you, and that you might need to take measures to cope. Have an exit plan if it's getting too much for you and find a way to politely excuse yourself. Use support groups to help you feel less isolated and learn strategies from others. Prevention: Boost your ability to cope by managing stress, prioritising sleep, exercising and eating well. Try mindfulness or meditation to help calm your nervous system. Helpful links Misophonia UK The UK Misophonia Support Group Misophonia Research Related content: Have you heard of trypophobia, the fear of small, irregular holes? Dr Laura Keyes is a Clinical Psychologist, registered with the Health and Care Professions Council (HCPC) and British Psychological Society (BPS). She runs a private practice offering psychological therapy and assessments for neurodiversity to children and adults in Bedfordshire. www.drlaurakeyes.com