I know at times things feel overwhelming and sometimes your mind feels like it is on overdrive.
It’s constantly running away, jumping to worst case scenarios
and causes you to feel anxious.
However, there are techniques you can use to help.
Try these 5 techniques below to calm your anxious mind.
Your breath is such a power tool that you can use to calm your anxious mind. When you are stressed and anxious, you’re often projecting into the future, picturing things that have not yet happened which ultimately perpetuates this cycle and increases those anxious feelings. Stop what you’re doing right now and take a big deep breath in.
Make sure they are deep ‘belly’ breaths (I know we spend soooo much time sucking our tummies in, yet this technique requires you to allow yourself to breathe in and out deeply).
Taking intentional deep breaths will invite your body into the ‘rest and digest’ response, which will signal to your body to calm down.
Breathe in for the count of 4 and out for the count of 4 and watch as you begin to feel calmer.
2. Mantras are magic.
A Mantra is a powerful sentence or word that you repeat to yourself over and over.
The word ‘mantra’ can sometimes be used interchangeably with the word ‘affirmation’. Affirmations are a powerful self-help tool that you can use to create calm, self soothe, to love and encourage yourself and to build confidence.
You can use these mantras and affirmations ‘on repeat’ either continuously speaking the sentence or word out loud or in your mind to reduce anxiety and cultivate calm. The impact is powerful when combined with the breath; for example, with every in breath repeating the mantra or affirmation and then with every out breath doing the same.
Use these below:
‘I am calm’
‘I am grounded’
‘I am relaxed and at ease’
‘I am not my thoughts’
‘I am safe’
‘It is safe to be me’.
Pick whichever phrase from the list above you connect with the most, or consider what would be most helpful for you to hear.
Write it down and put it somewhere you will see it so that it can act as a reminder to use this tool should you need to.
3. Challenge your thoughts.
Remember that you are not your thoughts, in fact, you are the watcher of your thoughts.
When you start to remember this difference it is so powerful.
You can begin to create distance with your thoughts and in turn begin to create a calmer mind.
When you notice a thought that sparks an anxious reaction, you can begin to challenge your thoughts.
Asking yourself is this a fact or is this an opinion?
When I work with my clients, we notice that the thoughts that mostly cause anxiety are opinions that have been constructed that are not based on facts.
Try this technique next time you need it, take back your power and challenge those unhelpful thoughts.
If you need some help with this, you know how to find me.
4. Choose a more helpful narrative.
Here's a powerful question… What if you were to tell yourself a good story?
A more helpful story?
A story about how good things are and about how it is all working out?
When your mind feels busy and things feel overwhelming, often you’re telling yourself an unhelpful story which only perpetuates the anxiety and overwhelm.
Try telling yourself a different story.
A more helpful one and watch as you begin to feel less anxious and regain your sense of control and feel calmer.
5. Use the 5,4,3,2,1 grounding technique.
This is simple yet effective technique that I use all the time.
It helps me to get out of my head and back into my body allowing me to reconnect with the present. This is a technique I share with all my clients and
you can use it too.
It will help you regain your sense of calm, bring you back to the present and feel in control.
Click here to spend the next 5 minutes being guided through this and to cultivate a calm mind.