Dan’s Blog

The 5-4-3-2-1 Method for Anxiety

by Dan Regan | Nov 1, 2025 | Anxiety Stress and Panic Attacks

The 5-4-3-2-1 Method for Anxiety

If you struggle with anxious thoughts and feelings, have you tried the 5-4-3-2-1 method for anxiety?

Now, when I think of 5-4-3-2-1, I get the Manfred Mann song stuck in my head for hours. I blame the 80’s TV advert that used it (to advertise the long forgotten 54321 chocolate bar).

Recently I wrote about the 3-3-3 rule for anxiety and you can find that in another article. The 5-4-3-2-1 method for anxiety is another grounding technique that can help you to shift your focus away from anxious thoughts and back into the present moment. Anxiety is all about the ‘what if’ type thoughts of what might happen in the future. By moving your focus back to the here and now, you focus on what is actually happening now, rather than imagined future catastrophes.

You already know that when anxiety strikes, it can feel like your mind has been hijacked. Your thoughts spiral from one worry to the next. You find it hard to think clearly. Your heart pounds, you feel hot and tense and you get entangled in the web of anxiety. Anxious thoughts feed anxious feelings that then leads to even more negative thinking and on and on it races. You experience the discomfort when you feel anxious. And, even in calmer moments, you may have started to worry about the possibility that you may experience it again. The fear of the fear constantly lurks inside of you.

The 5-4-3-2-1 grounding technique for anxiety is a simple and powerful tool that can help you interrupt anxiety and quickly come back to calm. You shift your focus away from anxious thoughts and back into the present moment. It’s something you can use anywhere, anytime and without anyone else even noticing.

How Horror Films Help Anxiety

by Dan Regan | Oct 30, 2025 | Anxiety Stress and Panic Attacks

How Horror Films Help Anxiety

Today I’m talking about how horror films can help your anxiety.

Halloween is upon us again and there are spooky decorations on houses on every street. Skeletons, ghosts, witches and the like have been put up by many people in anticipation of the children trick or treating. Cinemas and TV channels are again running horror movie seasons. And it reminded me about an article I wrote a few years ago that explored research looking into how horror films could help make you more psychologically resilient.

Now, that particular research looked at resilience in the context of the covid pandemic. The research found that fans of horror films exhibited greater resilience during the pandemic, a time of uncertainty, distress and anxiety. In addition, fans of films that contain imagined worlds of chaos, such as zombie and post-apocalyptic genres, also exhibited greater resilience and preparedness. It seems that exposure to frightening fictional scenarios allows you to practice effective coping strategies that can be beneficial in real world situations. This then helps with experiencing less anxiety and distress when something happens in the real world.

You go to be entertained and you end up learning useful coping strategies. That’s a good result.

Now, I don’t claim to be the biggest fan of horror movies, although I’ve seen quite a few recently at my local cinema (some better than others!). There was The Long Walk that covered a kind of dystopian future. And there was The Conjuring: Last Rites which I think jump scared me a couple of times. There have been others but they seem to have blended into a sort of mediocre sameness inside my mind.

Yet it seems that in this Halloween season (and the rest of the year too!), horror movies can help you to manage your anxiety and develop effective coping skills.

5 Everyday Habits That Could Be Fuelling Your Anxiety

by Dan Regan | Oct 29, 2025 | Anxiety Stress and Panic Attacks

5 Everyday Habits That Could Be Fuelling Your Anxiety

In this article I’m covering 5 everyday habits that could be fuelling your anxiety.

We all know that anxiety can make you feel like rubbish. Your mind races over and over all sorts of worst case scenarios. You feel tense, agitated and restless. You struggle to think clearly and make decisions. You might feel sick and struggle to eat. You go to bed exhausted from all the thoughts and feelings yet you struggle to drift off. You are so tired that you struggle to get up in the morning. Everything starts to feel much harder than it should. Even when you feel a bit better, you find yourself worrying that you might feel anxious again later.

Anxiety starts to ripple and ripple. You feel more and more tired so you want to do less. You worry about making plans and going out because of how you might feel. You don’t want to embarrass yourself or let others down. You don’t feel like seeing people, being active or pursuing your usual hobbies and interests. The less you do the more time you have to overthink. Life can feel like it is shrinking more and more. Some people I’ve worked with only get some temporary relief when they are at home, away from the outside world and with a screen for distraction.

Some everyday habits can fuel anxiety. These may be things that you were always doing but when anxiety strikes, they exacerbate it. Others may be things that have become habitual because of how you have tried to cope with those anxious thoughts and feelings.

Habits are just thoughts, feelings and behaviours that you have repeated over and over in a particular situation. The good news is that if some of your everyday habits are fuelling anxiety then there are practical steps you can take to help you with feeling better.

Anxiety in Ely Help and Support

by Dan Regan | Oct 26, 2025 | Anxiety Stress and Panic Attacks

Anxiety in Ely Help and Support

If you are in Ely or Newmarket, and struggling with anxiety, then help and support is available. You can start feeling better.

In my last article, I wrote about the Ely Standard covering my fifteen year milestone as an anxiety therapist in Ely. I’ve been blown away by all the positive feedback I’ve received through messages and on social media. It’s been really lovely to hear from some of my early clients about how well they are continuing to get on after their sessions. Thanks so much for all the positivity and support, I really appreciate it.

This is just a quick article as a reminder that if you are currently struggling with anxiety then help is available. Having been there myself, I know how bad it feels with all those unwanted anxious thoughts and feelings. Yet, however bad it feels right now, you can start feeling better and break that cycle of unwanted thoughts and feelings. No matter how far off it may seem to you right now, you can get to a place where you consistently feel more calm, confident and in control.

That’s what I love helping my clients to achieve and many of them have gone on to leave positive reviews after their sessions. You can find all of these in the review section on this website.

And, if you are struggling right now, do get in touch and ask to book your free initial consultation. You can tell me a bit about how things are for you right now, and I’ll explain how I work and how I can help you. There will also be plenty of time for you to ask me anything you want to know before you decide to go ahead with sessions.

Recovering From Post Separation Abuse

by Dan Regan | Oct 26, 2025 | Hypnotherapy Hypnosis and NLP

Recovering From Post Separation Abuse

In this article, I’m covering healing and recovering from post separation abuse.

Post separation abuse refers to the continued control, intimidation and manipulation by one partner towards the other after the relationship has come to an end. The two people may not be in a relationship anymore, but the exertion of power and control continues as the perpetrator seeks to cause chaos in the other person’s life. It can affect anyone and usually takes place in private, hidden behind the false narratives that are shared by the abuser in public.

So many victims suffer in silence. They are worn down by the constant emotional and psychological abuse and controlling behaviours. One of the common traits of post separation abuse is to try and smear the other person, to try and dominate the views of others and isolate the target more and more. Some will turn their backs on the victim, many others will turn their heads and pretend there is nothing to see.

Post separation abuse is an ongoing pattern of controlling/coercive behaviour that continues after the end of a relationship. It’s all about an ex-partner seeking to exert power and control. There are some reports that suggest the prevalence of this form of, often hidden, abuse is increasing. For the target, it can turn post separation life into an ongoing nightmare of uncertainty, fear, despair and helplessness. In many instances, the behaviour intensifies as the ex-partner seeks to retain control and power, especially if they fear that you may escape their influence. Rather than easing over time, the opposite can happen.

Having endured post separation abuse myself, I believe it is important to raise awareness of this form of abuse and, in doing so, to aim to give others the hope and courage they need so that they too can heal, recover and move forward in their life.

Celebrating 15 Years as an Anxiety Therapist in Ely

by Dan Regan | Oct 22, 2025 | Anxiety Stress and Panic Attacks

Celebrating 15 Years as an Anxiety Therapist in Ely and Newmarket

This month I’m celebrating a business milestone. I’ve reached 15 years as an anxiety therapist in Ely and Newmarket!

It’s hard to believe that it’s now fifteen years! So much has happened yet it also feels like it has just flown by. Apart from a few grey hairs I’ve barely aged at all (there’s no need to reply to that!!).

I’ve been fortunate to have worked with so many amazing people over that time. Having struggled with anxiety in the past (before hypnotherapy helped me), I love helping others to start feeling better. A massive thank you to everyone who has put their trust in me to help them and to everyone who has supported me and left positive reviews afterwards.

The Ely Standard very kindly covered this and you can find a link to that article below.

I’m going to keep on helping people and doing all I can to raise awareness about anxiety and how to take back control over their thoughts and feelings. Whether you struggle with anxiety or something different, you can make positive changes and start feeling better and better in yourself.

Anxiety and Squirrels

by Dan Regan | Oct 20, 2025 | Anxiety Stress and Panic Attacks

Anxiety and Squirrels

In this article I’ve got a short video for you. It’s about anxiety and how a squirrel reminded me about a particular aspect of it.

While I was out on my run around Ely the other morning, I had a little encounter with a squirrel. It was a beautiful Autumn morning and I was running through Ely Country Park. All of a sudden there was a whole cacophony of noise and rustling and commotion going on next to me. I didn’t know what was going on!

When faced with a sudden disturbance, it’s no surprise that your mind and body hone in on it and prepare you for action. In the absence of knowing what is going on and what is going to happen, you want to be ready to do something if you need to. These moments can happen now and again. There’s some uncertainty or confusion. You take in a breath, your heart speeds up a bit and you can feel that little bit of adrenaline go through you.

And sometimes when I’m working with people for anxiety in Ely, they tell me how draining, limiting and exhausting their anxiety is. All that overthinking and tension tires you out. It can interfere with your daily life. The little moments of this that come and go aren’t the problem with anxiety. It’s when that spiral of anxious thoughts and feelings seems to go on and on. You think the worst, feel anxious sensations and probably turn to avoiding things.

I’m often asked by an anxiety client about how they can switch off their anxiety and never experience it again. Some tell me they never want to have anxiety, worry or fear about anything ever again, full stop.

The 3-3-3 Rule For Anxiety

by Dan Regan | Oct 19, 2025 | Anxiety Stress and Panic Attacks

The 3-3-3 Rule For Anxiety

If you struggle with anxiety then you already know how overwhelming it can feel at times. You want some simple strategies to help you to calm your mind and body. That’s where the 3-3-3 rule for anxiety can become part of how you interrupt anxiety and regain focus.

When anxiety takes over, your mind starts to race. You struggle to think clearly. Everything is filled with negativity, thinking the worst and catastrophe. Your chest feels tight, your heart may pound and you feel hot, restless and tense. It can feel like you’ve lost control over your own mind and body. You start to panic even more. You think there may be something seriously wrong with you. Even in calmer moments you find yourself worrying about becoming anxious again.

You get caught up in the cycle of anxiety. You don’t know what to do with yourself or how to think more clearly and calm yourself down. I know how bad it feels because I’ve been there myself. However, as my anxiety clients soon discover, it is possible to calm your mind and body.

Rather than getting caught up in anxiety, you can calm your mind and body. That’s where the 3-3-3- rule for anxiety can become part of your strategy for interrupting anxious thoughts and calming yourself down physically. It’s a simple, grounding technique that can make a difference. It’s effective and easy to remember and apply. You can use it anywhere and at any time.

Why Do You Feel Anxious?

by Dan Regan | Oct 14, 2025 | Anxiety Stress and Panic Attacks

Why Do You Feel Anxious?

Why do you feel anxious?

If you’ve been feeling anxious for no reason then this question may have been going around and around inside your mind. You go over and over past events to try and find an explanation for how anxious you feel right now. Yet you still can’t work out why you feel anxious. It’s frustrating and can make you feel even more stressed and tense.

No matter how much you dwell and overthink, you still feel anxious and it still makes no sense.

Sometimes there is a past event that kick-started your anxiety. Yet more often, your anxiety took hold and became a habit. It could have been a general tendency to worry and think the worst that intensified for some reason. Or maybe a whole series of stressful things were going on and you reach a point that spills over into problematic ways of anxious thinking and feeling.

The problem with trying to work out why you feel anxious is that anxiety isn’t logical and rational. Anxiety is purposeful. Your brain is looking for possible threats to try and keep you safe. Trying to use logic to work it out often just leads to frustration.

As I tell my anxiety hypnotherapy clients, even if you thought you had discovered what caused your anxiety, it doesn’t change how you are feeling right now. That’s why you want to shift your focus from the past and on to the present. By looking at how you are doing your anxiety, and what you are doing, you identify what is driving it. That’s when you can start to intervene by changing your thinking or altering how you feel.

In my short video further down the page, I talk about the question of why you feel anxious. And I cover shifting that focus to what you are doing now that means that your anxiety continues to rumble on and on.

Guided Self Hypnosis For Calm and Confidence

by Dan Regan | Oct 13, 2025 | Anxiety Stress and Panic Attacks

Guided Self Hypnosis For Calm and Confidence

Today I’m sharing a short guided self hypnosis technique for calm and confidence. This fits nicely alongside the strategies I covered in my last article about Cognitive Behavioural Hypnotherapy for anxiety (go check that out if you haven’t already).

Problematic anxiety may be something you’ve always struggled with, or perhaps it is something relatively new. Either way, you struggle with the racing thoughts and overthinking. And with all the uncomfortable feelings that come with it.

You feel stressed and uncertain and your mind and body slip into a pattern of tension, worry and overthinking. The more anxious you feel, the more your thoughts race from one negative thing to another. Those thoughts then worry you even more and create more tension. The more anxious you feel, the harder it becomes to switch off from it.

An effective way to calm anxiety and support your confidence is through self hypnosis. I’ve covered a brief guided self hypnosis script for calm and confidence further down this page. You can use this alongside the other strategies I cover in my articles to start to direct your thoughts and feelings so that you feel better in yourself. Self hypnosis is a natural way to physically relax, quieten your mind and draw upon your capability to reprogramme your mind for positive change.

With regular practice, you can prime your mind to respond to challenges with calmness and confidence instead of stress and tension.

« Older Entries

Next Entries »

Claim your FREE Consultation TODAY

Just call 01353 886158 to book your free 30 minute consultation. Discover how you can start feeling better quickly and effectively and ask any questions you may have before deciding to go ahead.

Call Dan today!

Get Your Copy Right Now…

Subscribe to Dan’s Digest filled with tips, strategies and techniques and get instant access to your free rapid relaxation hypnosis audio track.

Enjoy feeling and being more mentally calm and physically relaxed right now:

Rapid Relaxation hypnosis mp3 dan regan hypnotherapy

Dan in the spotlight!

Click below to see Dan in the media

Hypnosis Downloads

Powerful hypnosis for download that will help you to overcome issues and achieve your goals.

Hypnotherapy Video Testimonials

Click below to see dozens of videos from happy clients who have worked with Dan: