Affirmations are positive statements which can help create a positive mindset and boost confidence.
Download and print off our handy allergy affirmation cards, featuring short, positive statements to encourage positive thinking around living with allergies.
Deep breathing exercises are useful for easing stress, anxiety and panic. They only take a few minutes and you can do them anywhere. Adults and children alike get the most benefit by doing the exercises regularly as part of a daily routine. You can do them standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Diaphragmatic breathing is a breathing exercise that focuses on breathing using the belly, rather than using our chest. This helps to reduce the physical sensations of anxiety. Please see our video (YouTube) to be taken through a short breathing exercise.
Put one hand on your stomach and one on your chest.
Slowly draw in a deep breath while you count to four. This deep breath should fill the bottom part of your lungs and make your stomach move outwards – try to get the air into this lower part of your lungs.
Hold your breath for the count of five.
Slowly breathe out while you count to seven.
Repeat this a few times to help you take control of your body and feel calmer.
Mindfulness involves paying attention to what is going on inside and outside us, moment by moment. It can help us to reconnect with our bodies. This can involve noticing the sights, sounds, smells and tastes we are experiencing. For example, noticing the smell of your morning coffee, or the warmth of the mug in your hands. Mindfulness can also help to bring awareness of our thoughts and feelings as they happen.
There are various apps you can try which offer a variety of guided resources. Some include Balance, Headspace, Insight Timer, Calm, Aura.
It’s important to note that mindfulness can take time to have an effect. It can take practice before you start to notice the benefits.
Visualisation is where you think about things you find restful or pleasant to help you relax. The technique can be used by adults or children.
Start by sitting comfortably and taking a few deep breaths. Think about a dream place – it could be somewhere you have been, somewhere you have seen in a film, or somewhere imaginary. You could be lying on a beach or walking in the countryside. Make it as restful and peaceful as possible. Imagine all the little details. How would it feel to be there? Is it warm? Is there a gentle breeze? Is it sunny? Try to imagine you are really there.
Progressive Muscle relaxation is a useful exercise to help relax the body. This technique is particularly good for people who are constantly tense. Ideally, do this lying down comfortably. Start by taking a few deep breaths and then start to tense each muscle group one after the other. For example, tense your jaw for five seconds, then release. Then tense your shoulders for five seconds, and release. Work your way through your body and focus on the sensations as you tense and release each body part. You may find it useful to do this before bed if you have trouble sleeping.
Yoga is suitable for both children and adults to build confidence and improve concentration. By becoming more aware of your body and your breathing, yoga can help improve your ability to cope when you start to feel anxious or upset. There are many yoga classes available in the UK, both online and in person.
The link below is an example of free online yoga videos.
The Triple P Positive Parenting Programme® is a parenting and family support system designed to prevent and treat behavioural and emotional problems in children and teenagers. It aims to prevent problems in the family, school and community before they develop and create family environments that encourage children to realise their potential. There are Triple P parenting groups in many London boroughs and UK cities, funded by local authorities.
Cognitive Behavioural Therapy (CBT) is a talking therapy that can help people manage their problems by changing the way they think and behave. It is often used to treat anxiety and depression.
Research has shown that CBT, combined with accurate information about the risks involved with allergies, can be helpful in reducing anxiety in mothers who have children with food allergies. Importantly, the mothers gained a more realistic understanding of the risks their children faced – as the risks were lower than they imagined.
CBT can also be helpful for developing a ‘risk strategy’ for weighing up the risks of a given situation, how you can reduce the risk, and whether it’s a risk you are willing to take. All allergies bring an element of risk so it’s important to assess how much is acceptable for you. For example, some patients feel eating out would be too risky, whereas others feel this is a risk they want to take and make plans to manage the situation.
CBT is not suitable for everyone but it could be worth considering if anxiety is impacting your everyday life and restricting ordinary activities.
In many areas of the UK you can get psychological therapies, including CBT, on the NHS. You don’t need a referral from your GP – you can refer yourself directly. Choose a CBT therapist who is accredited by The British Association for Behavioural and Cognitive Psychotherapies. You can find one in your area at www.cbtregisteruk.com/
In Scotland, it is not possible to self-refer for CBT. Your GP or another healthcare professional may be able to refer you to a qualified therapist for free treatment on the NHS. However, waiting lists for NHS treatment in Scotland are often long.
The NHS funded Living Life service offers telephone support to people in Scotland through cognitive behavioural therapy. You can refer yourself for an assessment by phoning 0800 328 9655 (Monday to Friday: 1pm – 9pm).
