My Top Tips to Reduce Anxiety

Sometimes we don’t even realise we are anxious then something hits us and all of a sudden we are in the midst of panic.  It could be in the middle of the night, we could be sound asleep then all of a sudden we are awake sweating, heart pumping fast, feeling so sick with fear and for no apparent reason.  Cortisol Levels are through the roof and leaves us feeling emotional drained and our energy levels at an all time low.

I have been there more times than I care to remember and it is the reason I am so interested in the how the brain works.  After reading many books and watching some amazing TedTalks, I put into practice ways to rewire my brain.

 

Firstly STOP thinking about Anxiety, start creating the New You.  What you focus on You get more of, so Stop thinking about how scared you feel and start practicing how you would like to feel.  I picked a few people to research, Will Smith was my first personality, he has some amazing interviews of YouTube.  So going to parties or events, I would train myself to adopt a more positive posture whilst going over how Will Smith would act, (sounds silly but really does work)

Secondly, Breathe…Yes simple but its the one thing we feel we are short of when we are feeling anxious.  Start Counting in for 4 hold and out for 4, I also try and visualise a time when I felt confident and happy and breathe in and out from my heart, breathing long and deep sends the signal straight back to help the brain relax.

 

Do core or control based movements (such as yoga, pilates, dancing, tai chi etc). Challenge yourself to fully engage your brain and focus on the activity. Make sure it involves deep core contractions, and has an element of difficulty for your balance.  recommend at least 5-10 minutes of different movements; you could add triangle or tree pose. Focus on your deep core contractions and the control of the movement. Then just switch your mind off and allow your cortex to take over.

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 Go through a series of isolated muscle relaxation exercises. Focus on different groups such as your shoulders, forearms, legs etc and actively let them go. Feel the tension releasing and floating away. Again, because stress makes us tense our muscles, by actively relaxing we are sending a subconscious signal back to the brain that everything is ok.

Perform for at least 5 minutes in a comfortable environment.

It can be quite liberating to know that simply moving your body in certain ways can modulate your internal responses to emotional stress, keeping you healthy and more relaxed!th5US9INIU

Rewiring my brain

At 38 years old I have a lot of years of programming and some is not the best.  How do I know this? I take a look at my life and see what is working, and what is not working.

The subconscious mind stores all of your previous life experiences, your beliefs, your memories, you skills, all situations you’ve been through and all images you’ve ever seen.

The best way to understand the subconscious mind is to look at the example of the person who wants to learn how to drive a car. At the beginning he wouldn’t be able to hold a conversation with anyone while driving as he would be focusing on the different moves involved. That’s because he’s still using his conscious mind to drive.

The subconscious mind; your Autopilot!

Few weeks later driving becomes a natural habit that happens automatically without needing to think about it. That person could even start using his cell phone or talking to his friends while driving.

This happened because the driving habit has been transferred to his subconscious mind and so the conscious mind become free

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So after Reading many books  such as “the chimp paradox” and books by Dr Joe Dispenza, Bruce Lipton, Gregg Braden, Eckhart tolle,   and taking courses in Nlp, Hypnosis, Eft, Mindfulness, all in order for me to understand the mind  and gain tools to help rewire my brain.  I have been practicing for the last few years methods to help me become aware of my unconscious habits.

This is by no means an easy job but it is a worthwhile one and a never ending one.

Top Tips I have learned so Far.

  1. Meditate – Just take time out of doing and just be, Start by noticing you breathing and noticing you thoughts.
  2. Awareness is Key, be aware of your thoughts – there will be specific ones that play on a loop most of the time.
  3. Emotions – Feel the new emotion that you want to feel.  Stand up tall, adopt the new positive confident joyful posture
  4. Intentions – Set clear intentions of the  new habits or new personality that you wish to creaste
  5. Visualise this already happening.  I noticed that visualisation was so powerful when I watched my negative anxious thoughts arising.  I would visualise myself being out of control and running for the hills.  This is not how I wanted to feel so I said to myself STOP and started visualising the new emotion.  Personally I watched a lot of Will SMith and Mohammed Ali and would ask myself – How would they behave right now..

Consciously practice thinking, feeling, visualizing and acting in alignment with your desired intention. When you do this you will stop the unconscious habit of recycling the past and activate your ability to rewire your brain in the present moment.

These are just some of my tips on how I am practicing daily to rewire my brain and I hope they may help you too.