2 ways to stop anxiety and worry
Our mind has a powerful imagination and can generate all kinds of mental movies in our heads that often turn into worry stories. Most of these stories never happen, but while we’re in the grip of these fearful imaginings, we tend to see them in our minds as if they are happening. And that image is powerful.
Our body believes what the mind does. It makes no difference if we are imagining an event. The body always believes everything is real. If we are worried or anxious, the body turns on the hormones to run, fight, or shut down everything.
That makes it hard to stop worrying. We get on a worry roll and don’t even realize that’s what we’re doing until we’ve made ourselves sick.
Next time you catch yourself imagining the worst-case scenario, or can’t stop worrying or feeling anxious, try these techniques:
Take a deep breath and say: Thank you mind for showing me where you’re scared, but we’re going to do (this) right now. “This” is whatever you’re doing, like eating, singing, working, driving, reading, etc. This technique takes you out of the mental imaginings and puts your focus on the present.
Instead of labeling anxiety as “my” anxiety, say instead: I feel anxious because of (this). “This” is whatever you’re concerned about, such as I feel anxious because I didn’t finish my work assignment. You’re not owning anxiety as your identity, you’re only stating you’re having a normal feeling and why. Now you can work on solutions. Maybe you can talk to your boss about an assignment extension, or ask a co-worker for some help.
And here’s a bonus technique: When you feel anxious or worried, take a breath and just feel what you feel without thought (no story). Just feel, wait, and see what happens. Most of the time the feeling just dissolves. It seems it wants your attention and like a pet or small child, it won’t stop until you notice it. So, notice. Give your deepest focus to the feeling and watch how it goes away—happily!
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