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3 Techniques You Can Use To Help You Work Through Anxiety



Do you struggle with feeling anxious?


I know what that is like. One of the things I teach in my programs is techniques to help in the moment when you are feeling anxious. Here is one I like, simple, easy to remember, easy to do.


Here is an experiment to try:

  • Jot down how you feel now, any feeling words like sad, nervous, happy, depressed, etc. Also write how your body feels, restless, high heart rate, stomach hurts, feels great, whatever. Then jot down whatever thoughts are running through your head, make a list of things you want to remember, and anything else that comes to mind.


  • Do 4-10 rounds of this box breathing in the picture below. Start at the top of the box with Breathe In, and follow the arrow around. Each time you breathe in, you start a new round.




  • Now jot down how you feel. Any difference?


Comment below with your results!

 
 
 

8 comentários

Tami Jensen
15 de fev. de 2022

All day long I wanted to master brain dump also known as journaling. On my walk I had a great conversation with myself then reminded myself to come home and put pen to paper and actually write it down. As a former journalist, I'm a stickler for grammar and punctuation but the point of brain dumping is to dump whatever comes to mind down on paper and go with the flow without interrupting said flow so hear goes:


I haven’t brain dumped in a while and it’s so helpful. How I feel right now is anxious, sad, coming at life with scarcity and fear, disappointed and almost bordering self-loathing. Why? Because I haven’t been practicing my daily self-care routine and…


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Convidado:
21 de fev. de 2022
Respondendo a

Remember how it feels to be on track. Remember you can take baby steps toward that feeling. It doesn't have to be hard or overwhelming to practice loving steps toward where you want to go. You got this!

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Convidado:
15 de fev. de 2022

It helped me calm down so I could focus.

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Tami Jensen
15 de fev. de 2022
Respondendo a

That's great to hear! Keep it up! Breathwork is definitely one of my resources in my self-care toolbox and go-to for calming me down and helping me reframe my feelings and shift my perspective.

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Convidado:
15 de fev. de 2022

I feel a little more calm.

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Tami Jensen
15 de fev. de 2022
Respondendo a

Great work. Keep using this technique when you feel anxious or sad or scared or whatever feeling that is keeping you from being able to focus and feel calm.

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Convidado:
15 de fev. de 2022

This is wonderful. Thank you for sharing this technique. I can't wait to give it a try.

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Tami Jensen
15 de fev. de 2022
Respondendo a

Please let us know how it goes! Box breathing is a newer technique for me, too, but the results speak for themselves. Just a suggestion, tailor this exercise to what works best for you in terms of how long to breathe in and hold and breathe out and hold. 4 seconds may be perfect but you also may need to start with a shorter duration like 1-3 seconds or increase the time you spend breathing and holding to somewhere between 8-10 seconds. Experiment and find your sweet spot!

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