HELEN GRAY COACHING

30 Day Challenge: Anxiety Detox

This 30 Day Challenge is like no other! I will share with you how to calm your anxieties and build your inner confidence daily, in 15 minutes or less.

All habits are illustrated, science-based and real-world practices, this challenge is life changing.

It's normal to feel anxious. Negative emotions like anxiety often serve an essential purpose—they prepare us to handle stressful situations or escape danger. For example, feeling anxious before an interview can motivate you to prepare and ultimately perform better. However, for some, anxiety can become overwhelming and disproportionate to the actual situation, causing more harm than good.

The symptoms of anxiety can be both mental and physical. Mental symptoms include feelings of nervousness, restlessness, difficulty concentrating, and uncontrollable worry. Physical symptoms might manifest as increased heart rate, rapid breathing, sweating, trembling, and gastrointestinal issues. These symptoms occur because anxiety hijacks the brain's central command system, affecting various bodily functions.

Everyone experiences anxiety differently, and its triggers can be subtle and varied. While some causes of anxiety are apparent, like stressful situations or previous traumas, others might not be as obvious. Anxiety can arise from genetic factors, medications, or physical health issues. Recognising patterns and identifying what triggers your anxiety helps. If you're struggling with anxiety, support is available, and it's possible to take control and manage these feelings effectively.

I am going to show you…

  • Antidepressants alone are not the answer.

  • What you believe about yourself matters.

  • Your habits determine your life.

  • Mindset and movement create the change you are seeking.

The best part is…this works!

A new approach to anxiety management

Drugs alone are not the answer to improving mental health. Antidepressants are widely prescribed psychiatric drugs, designed to treat anxiety and depression. These medications work by enhancing the activity of certain brain chemicals, like noradrenaline and serotonin, which are thought to regulate mood. While antidepressants can help alleviate symptoms of anxiety and depression, they don't always address the root causes of these conditions. Click the + below to learn more about the science behind my approach.

  • Antidepressants can be beneficial by altering brain chemistry to lift mood. However, their effectiveness varies significantly among individuals, and there is no definitive scientific proof that anxiety or depression stems from a chemical imbalance that these drugs correct. In fact, the belief that antidepressants target an underlying brain disorder is being increasingly questioned. An alternative view posits that these drugs are psychoactive substances that alter mental states and behaviour, potentially numbing emotions rather than correcting any imbalance.

    Despite their widespread use, antidepressants are often only slightly more effective than placebos in clinical trials. This minimal difference calls into question their overall benefit, particularly considering their side effects and potential withdrawal symptoms. A study from the Northwestern University Feinberg School of Medicine highlights that more than half of people taking antidepressants for depression do not experience significant relief. This inefficacy is attributed to the oversimplification of depression's causes and the drugs' misdirected targets.

    Research published in the journal PLOS ONE indicates that long-term use of antidepressants does not significantly improve the health-related quality of life for people with depression, compared to those who do not take these medications. This finding underscores the need to consider other treatment options beyond medication.

    Case Study: Mark Horowitz's experience with antidepressants illustrates the potential difficulties of long-term use and withdrawal. Starting on a selective serotonin re-uptake inhibitor (SSRI) at 21, he faced severe withdrawal symptoms when trying to discontinue the drug. His journey reflects a broader concern about the long-term safety and efficacy of antidepressants, and the necessity of a carefully managed tapering process to avoid severe withdrawal effects.

    For mild depression, the National Institute for Health and Care Excellence (NICE) in the UK recommends prioritising other treatments before medication. These include guided self-help, group exercise, and meditation. For more severe depression, a combination of antidepressants and therapy is advised. Notably, physical exercise and placebo treatments have shown lower relapse rates compared to antidepressants.

    While antidepressants can be part of a treatment plan, they should not be viewed as the sole solution. You can explore various options, including therapy, lifestyle changes, and other non-drug interventions. The Royal College of Psychiatrists emphasises the need for more research on the benefits and harms of long-term antidepressant use, and advises against routine use for mild depressive symptoms.

What You Believe About Yourself Matters

When faced with obstacles, do you persevere or give up? If you find yourself pushing through with,”I think I can" mindset, you likely have high self belief. This trait is crucial because it affects how you feel about yourself and your ability to achieve your goals.

  • High self-belief leads to setting and achieving goals, while low self-belief results in avoiding challenges and focusing on personal failings.

    Fortunately, self-belief can be fostered. Your thoughts about yourself significantly influence your life. They can either empower you or limit you, defining your experiences and achievements. Unconscious limiting beliefs can box you into roles and expectations that restrict your potential.

    Believing in yourself leads to personal and professional success. It allows you to take risks, learn from failures, and inspire others. Positive self-belief helps you reach your goals, improves your resilience, and fosters a growth mindset. Acting with confidence, even before you fully believe it, attracts positive opportunities and relationships.

    Despite their widespread use, antidepressants are often only slightly more effective than placebos in clinical trials. This minimal difference calls into question their overall benefit, particularly considering their side effects and potential withdrawal symptoms. A study from the Northwestern University Feinberg School of Medicine highlights that more than half of people taking antidepressants for depression do not experience significant relief. This inefficacy is attributed to the oversimplification of depression's causes and the drugs' misdirected targets.

    Research published in the journal PLOS ONE indicates that long-term use of antidepressants does not significantly improve the health-related quality of life for people with depression, compared to those who do not take these medications. This finding underscores the need to consider other treatment options beyond medication.

    Case Study: Mark Horowitz's experience with antidepressants illustrates the potential difficulties of long-term use and withdrawal. Starting on a selective serotonin re-uptake inhibitor (SSRI) at 21, he faced severe withdrawal symptoms when trying to discontinue the drug. His journey reflects a broader concern about the long-term safety and efficacy of antidepressants, and the necessity of a carefully managed tapering process to avoid severe withdrawal effects.

    For mild depression, the National Institute for Health and Care Excellence (NICE) in the UK recommends prioritising other treatments before medication. These include guided self-help, group exercise, and meditation. For more severe depression, a combination of antidepressants and therapy is advised. Notably, physical exercise and placebo treatments have shown lower relapse rates compared to antidepressants.

    While antidepressants can be part of a treatment plan, they should not be viewed as the sole solution. You can explore various options, including therapy, lifestyle changes, and other non-drug interventions. The Royal College of Psychiatrists emphasises the need for more research on the benefits and harms of long-term antidepressant use, and advises against routine use for mild depressive symptoms.

Daily Habits Create the Life You Desire

Daily habits shape your life more than you might realise. What you watch, listen to, who you associate with, your self-talk, and your beliefs all contribute significantly to the life you live.

Consider your media consumption. Are you watching TV shows that don't add value to your life, or are you choosing programs and podcasts that inspire and motivate you?

Who you spend time with also impacts your life. Do you associate with people who drain your energy, or do you surround yourself with individuals who uplift and inspire you?

Your internal dialogue matters too. Are you telling yourself negative stories, or are you reinforcing positive beliefs about your abilities and potential?

  • Habits, whether actions or thoughts, define your life. Over time, these habits can either propel you toward the life you want or drag you down, making it feel like you have an anchor tied to your feet.

    By paying attention to your thoughts, actions, and environment, you can harness the power of habit to create a vibrant, fulfilling life that aligns with your values and aspirations. Remember, the small, consistent actions you take every day will shape your future.

The Dynamic Duo for Change…Mindset and Movement!

It's well-known that our feelings influence how we move. When tired or sad, we often move slowly; when anxious, we might rush around or freeze. Yet, the connection between brain and body is a two-way street. Movement can transform our emotions and mindset, catalysing the changes we seek in life.

  • Exercise's impact on our mood is profound. Regular aerobic activity, such as cycling or running, can make your brain's "fight or flight" response less reactive, helping to manage anxiety. It also boosts brain proteins like BDNF, which aids in nerve growth, offering relief from depressive symptoms. For those with ADHD, even a single 20-minute cycling session can enhance motivation, energy, and reduce confusion and fatigue.

    Meditative movements, including yoga, show promise in alleviating depression and anxiety. These practices focus on bodily sensations and rhythmic breathing, promoting mental well-being and reducing symptoms of disorders like PTSD.

    To foster a healthier relationship with exercise, we must view it not as an obligation but as a valued activity with significant benefits. Physical activity encompasses more than gym sessions or sports; it includes walking, hiking, and even household chores.

    Exercise can be a standalone or complementary treatment for depression and anxiety. It’s accessible, cost-effective, and empowering, helping individuals manage their mental health proactively.

    Exercise influences mental health by improving sleep, boosting mood, and enhancing cognitive function. It also helps with weight control, stress relief, and increases energy and stamina. For individuals with serious mental illnesses, physical activity interventions can be particularly beneficial, helping to manage symptoms and improve quality of life.

    By paying attention to your thoughts, actions, and environment, you can harness the power of habit to create a vibrant, fulfilling life that aligns with your values and aspirations. Remember, the small, consistent actions you take every day will shape your future.

Why This Challenge Works

Backed by science, this challenge will inspire you to:

Shift Your Mindset

Build Better Habits

Incorporate Physical Movement

YOU ARE ENOUGH.

YOU CAN ACHIEVE A STRONG MIND AND BODY.

YOU CAN INSPIRE OTHERS… AND MOST IMPORTANTLY YOU DESERVE TO BE HAPPY.

Join us on this journey and discover the power within you to transform your life.

A proven approach

Countless individuals have transformed their lives through these habits. Here's what Ryan had to say:

“Helen’s coaching has changed my life. I feel more in control, calmer, and happier than ever before. Helen allows people to see the big picture when we are stuck in our personal trenches.”

And it's not just Ryan. Many others have experienced the same incredible transformation.

Meet Helen

Helen Gray, the creator of this challenge, has dedicated her career to helping people overcome anxiety and build fulfilling lives. With a background in management and years of coaching experience, Helen combines science-based strategies with practical, real-world applications to help you achieve lasting change.

Helen, what makes this challenge unique?

Over the next 30 days I will be sharing with you the practices my clients implement into their daily lives to help them calm their anxieties and build a stronger, positive mindset. Each two minute video delivered to your inbox, is an easy to follow action step for that day, taking no more than 15 minutes. At the end of this month you will have 30, yes 30! Positive, science based, daily habits you can pick and choose from, to continue on your journey to becoming the happiest, healthiest, more confident you.

Here's what you’ll get when you JOIN TODAY

  • Video Guides

    Step-by-Step Video Guide (2-minute video shared to your inbox daily)

  • New Daily Practices

    30 positive science-based practices

  • A New Community

    Access to a private Facebook group exclusively for members of this challenge.

30-day challenge

30-day challenge

Take the first step towards a better life!

If you put your doubts aside and commit to joining us for the next 30 days, you will gain strength in body and mind, a sense of calm in your everyday and a positive, happier outlook for life.

Join us today and take the first step towards a happier, more confident you!