For many, the end of the school holidays is a hallelujah moment. Whether you’re a Mum or not, it signals a line in the sand for most of us. A time to return to routine, jobs, study, and life in general. It’s usually a time when most people start to set goals or reassess their path. For some, and by some I mean many, it can be a time fraught with anxiety and self-doubt.

Where am I heading?

Should I still be in this relationship or job? If not this, then what?

Will they figure out I’m an impostor?

Am I good enough to fulfil the expectations of my peers or achieve that lofty goal I’ve set myself? (particularly if it’s the same lofty goal you set yourself last year!)

… and so the spiral of negative thoughts begin.

For those without a mindfulness practice it can be difficult to separate those thoughts from fact or fiction.

So here’s a fact for you – approximately 80% of our thoughts (both conscious and sub-conscious) are negative and MOST of those are about ourselves. Until we can become aware, quieten our over-active monkey mind and contain our thoughts we will never be free of worry and anxiety. We will never feel safe and happy in our bodies.

So just how do we train this crazy monkey mind? Fortunately, there are MANY techniques and the key is finding the one that resonates with you;

• Guided meditations: there are wonderful mindfulness apps available at the touch of a button. My favourites are Headspace, Mindfulness Daily or Smiling Mind.

• One of my personal favourite ways to slow my mind is taking a S.L.O.W. walk in nature. There is nothing like getting out in nature to make you feel small again. For best results kick off the shoes and go barefoot! Take notice of the feel of your feet on the ground, the breeze against your skin, the sun warming your body. Feel… and breathe. Each time you notice a thought taking you out of the present moment see if you can catch it and gently bring yourself back into the moment.
• Do some gardening: nature has an innate ability to heal the mind and body in a way that western science is only just starting to understand.
• Try yoga: the main purpose of yoga is to calm an overactive mind. The ancient yogis discovered the amazing power of moving the body to the rhythm of the breath resulted in a quietened mind. Oh, and there’re some wonderful bi-products of this ancient technique – a stronger, healthier, more subtle, flexible and lithe body are just some of those!
• Go for a swim: much like yoga, when your body is gliding through water to the rhythm of the breath there is an undeniable calm that pervades the body and mind. You may still find the mind wanders from time to time, that’s normal. Simply try to catch it and keep bringing it back to the moment.

• Drink tea mindfully: next time you sit down with a cuppa, remove all distractions and enjoy the moment. Notice how the boiling water is too hot to touch yet it doesn’t burn our lips, mouths, tongue or esophagus…

• Candle gazing: there is something truly magical about fire. As humans, we are naturally drawn to fire because it unconsciously reminds us of our origins, that original spark of life. Spend a few minutes a day gazing at a candle and you’ll be quietening that overactive mind before you know it.
• Be mindful in whatever situation you find yourself. Observe your thoughts. Each time you become aware of a negative thought notice that part of your that is observing that thought. See if you can stay in this place of observation whilst you say to yourself ‘I am not my thoughts. I choose to let it go.’

Whatever your chosen mindfulness technique, make sure it’s a technique that you ENJOY. In a recent episode of Trust Me I’m A Doctor mindfulness was found to trump both yoga and gardening for its anxiety reducing benefits, but the most important thing was that you enjoyed your chosen activity. Those that also found enjoyment amplified the reduction in anxiety 8-fold.  If you’re interested to know more about this study click on the hyperlink above.

Once we have come into the observer mode, slowed our mind and chosen our thoughts, we are in a far greater place to decipher fact from fiction, start making those big decisions and working our way logically towards our goals.

If anxiety is persistent for you then it is wise to seek professional help. Emerging research indicates that the gut microbiome plays a huge role regulating our mood and stress response, so if the techniques above don’t work to alleviate the anxiety then the next investigation should involve a stool test to understand the types of bacteria in your gut. The human body is complex and multi-layered so it may require multiple specialists working together to find an approach for your unique situation.

If this blog has raised questions or concerns for you please feel free to get in contact.