Maybe you’ve been staying late at the office most days or juggling multiple jobs. Perhaps your schedule has been packed the past few weekends, and all you want is one moment to relax alone. Or maybe you can’t figure out which direction your life is headed and thoughts of your future leave you tossing and turning at night.

If you want to manage your stress and anxiety, you’ll need to work out some effective strategies. The following habits will help you get your stress and anxiety under control.

1. Find Healthy Coping Mechanisms

Sometimes, your stress or anxiety can become so intense that you feel overwhelmed. At times like this, you need coping mechanisms to turn to. You don’t need to go through any time-consuming rituals or do anything drastic. You simply need to turn inwards and learn to self-soothe.

For instance, the next time you feel like your anxiety is all-consuming, take a moment to pause. Once you’ve stopped what you were doing, take a few slow, deep breaths. You may even want to close your eyes. While you won’t feel “cured” within a minute or two, you’ll likely feel much calmer.

You may also want to develop a short meditation practice. If you’re at home or somewhere by yourself, and you feel like your anxiety is overpowering, close your eyes to meditate for a couple of minutes. You may want to try repeating a mantra in your head. Even something as simple as “I am safe” can help.

Alternatively, you could even try a brief yoga sequence! 

2. Take Care of Your Health

Your physical health and your mental health are intrinsically connected. If you feel like your mental health is suffering, ask yourself a few questions about your physical health.

Have you been getting enough sleep? Do you cook healthy meals? Are you reaching for water when you’re thirsty? And do you exercise when you have time? If you answer “No” to a couple of these questions, it’s time to make some changes!

Aim to exercise a few times a week when you have the opportunity. Even if you only have fifteen minutes on a given day to get moving, take advantage of it! Exercise releases endorphins, which help to boost your mood and relieve stress.

Also, avoid drinking caffeine when you need an energy boost in the afternoon. Your morning coffee or green tea is probably fine, but too much caffeine can exacerbate anxiety. And finally, make sure that you’re getting at least seven hours of sleep per night. Exhaustion can definitely increase your stress levels.

3. Write in a Journal

Need to vent without worrying about what others will think? Journaling can be a powerful way to release your stress and work through anxiety.

You can write down whatever you want on the blank pages of your journal. And you can rest assured that your thoughts will stay totally private. The important thing is that you get your anxious thoughts out of your head and onto paper (or onto an electronic device if you prefer).

Moreover, writing down your thoughts can help you analyze them later and recognize patterns that you can learn to change in time.

4. Talk About Your Feelings

As isolating your situation may feel at times, you don’t have to deal with your stress and anxiety all alone. One of the best ways to manage anxiety and stress is simply talking about it. Getting it all off your chest will make you feel lighter!

You can call up a trusted friend to talk it out, of course. But if you feel like you need more guidance, you might want to consider reaching out to a professional and scheduling regular therapy sessions.

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Are you having trouble managing your stress and anxiety? Working with a therapist can help. Feel free to reach out to us to find out more about how anxiety therapy can help you manage. 

The post The Challenge of Managing Stress and Anxiety – 4 Effective Strategies appeared first on .

The trick, however, is getting started and keeping it going. For more people than we might imagine, tight abs and sculpted arms aren’t the be-all, end-all. So, what if you found out that exercise can truly enhance your mental health? More specifically, exercise can reduce the impact of the most common emotional health condition in the nation: anxiety.

Exercise and Your Brain

Exercise increases the presence of specific neurotransmitters and proteins in your body. This happens because your heart rate becomes elevated during exercise (especially cardio). Your higher heart rate subsequently increases blood flow everywhere — including your brain! The positive outcomes of these interactions include:

• Increased brain volume
• Improved cognitive health
• Enhanced memory and thinking
• Better defenses against dementia
• Enhanced mood

How Exercise Can Reduce Anxiety

Let’s begin by accepting that exercise is often avoided by anxious people. The reasons for this are numerous by some common themes exist:

• Sensations caused by exertion can mimic anxiety
• Social anxiety hampers one’s ability to work out in public settings
• Fear of injuries

These anxiety sufferers need specific guidelines from a personal trainer or psychotherapist. But, regardless of how and where you choose to exercise, if you do it consistently, your brain will thank you.

You know those soothing benefits you hear about connected to relaxation techniques like meditation? Well, exercise supplies the same kind of perks.

• The act of exercising serves as a diversion from what is making you anxious.
• As described above, exercise changes brain chemistry is a super beneficial way.
• As you begin to move more often, you will notice muscle tension and stiffness decreases. Since those two sensations often contribute to anxiety, this has a doubly positive effect.
• Exercise makes your body and mind more resilient.
• Certain parts of your brain serve as a reaction system to threats (real or imagined). Exercise activates these regions to keep them in control and properly functioning.

How to Get Started With Exercise

You don’t have to do it all at once. You also don’t have to do things you dread in places that upset you. Exercise is a journey, not a destination. It can be performed in many ways and places — including non-gym settings. Some basics:

• Start slowly
• Take time to discover what you like to do so you’re more likely to maintain a routine
• If possible, exercising outdoors in nature enhances the anxiety-lowering properties of your workout
• Recruit a friend to be your training partner

Most of all, appreciate the nuanced aspects of exercise. When you can, consult a professional to ensure that your exercise regimen is safe and effective. Incorrect form or inappropriate equipment can increase the chance of injury.  Uninformed or ill-advised workout routines will not give you the results you seek. This is also an anxiety maker. Ask for help.

How to Directly Address Your Anxiety

Speaking of asking for help, you may wish to talk with a therapist about the anxiety at the heart of this entire venture. Exercise is a wonderful choice for many reasons. If you’re dedicated and informed, you’ll reap physical and emotional rewards. That said, if reducing anxiety is the reason you start exercising, it makes sense to approach the problem from a few angles.

Complementing your exercise routine with counseling is an effective, two-pronged approach to anxiety relief. You’ll keep anxiety at bay in the short-term. In the long-term, you’ll dig deeper to discover and address the root causes of your stress and worry.

For now, take some time to read more about anxiety treatment and call me soon for a consultation.

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Unfortunately, many people have financial worries that plague them consistently. As a result, the power of money means something completely different to them. 

If you find yourself stressing or feeling anxious over your finances, you’re not alone. There are millions of people in debt across the country. Others are living paycheck-to-paycheck or wondering how they’re going to afford the basics. 

Now, in light of the COVID-19 pandemic, financial anxiety has grown even more prevalent as thousands have lost their jobs and savings. 

But, financial worries don’t have to take over your life. By learning how to cope with financial anxiety, you can take effective action steps toward getting control of your finances and finding peace. Let’s look at a few healthy ways to cope. 

1. Focus on the Bright Spots

Many times, things aren’t as bleak as they may seem. While you shouldn’t ignore struggles with your finances, try focusing on the positive aspects of them, too. Writing those things down can help to calm your nerves and fears. 

For example, maybe you have a great job, or you’ve paid off one debt. Maybe you’re building up a 401k or you’re able to save money on your own for the first time. It doesn’t matter how small the positives are, they can make a difference. 

2. Review Your Budget

One way to ease some of your anxieties is to take a fresh look at your budget. If you haven’t reviewed it for a while, there may be things you can adjust and “re-tool” to save you money. Are there things you’ve already paid off? Expenses you don’t need? 

Your budget shouldn’t be something you’re afraid to look at. It can be a very helpful tool when it comes to managing your money because you’re in complete control over it. 

3. Start an Emergency Fund

Sometimes, financial anxiety gets stirred up due to fear of the unknown. For some people, those fears came to life when the COVID-19 pandemic hit.  So, if your financial worries stem from the fact that you’re not sure what you’ll do in an emergency situation, start saving now. 

Set up an “emergency fund” for yourself and your family so you’ll always have enough to get by if disaster strikes. Even having a small “cushion” can help to alleviate some of your worries. 

4. Don’t Compare Yourself to Others

Financial anxiety can actually stem from the things we think we should have. Even if you’re in a secure, stable spot, you might worry that you’re not doing “well enough” due to other people. 

Social media has made this a growing problem. 

You might see pictures of your friends and family members posting new cars, houses, or other expensive items. Though you’re getting by and saving, you might start to worry that you’re doing something wrong or that you don’t have enough because you can’t afford those things. 

Keep in mind that what people post on social media is nothing more than a highlight reel of their lives. Additionally, even if someone seems to have a financially-abundant life, you don’t know the whole story. They could be struggling with debt or living beyond their means. 

You can immediately eliminate a lot of stress and worry when you stop comparing yourself to others. 

5. Acknowledge Your Fears

Have you ever considered what the worst possible situation would be if your financial fears came true? Many anxieties stem from the idea of something terrible happening, but have you ever stopped to think about what that would look like? 

What would you do in that situation? How would you handle it? What steps would you take to get things under control? 

Thinking about the worst-case scenario can help you to “face your fears” without them actually happening. Often, you can then see that the worst possible situation may not be all that scary. 

If you struggle with financial anxiety, you can take control of your thoughts and your life again. Keep these coping tips in mind read and more about how to manage your anxious thoughts.  When you’re ready let’s meet for a consultation. Together, we can define your goals, find relief, and move forward without fear.

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Unfortunately, not all defense mechanisms are helpful. First, some of them might be allowing you to ignore reality. When you don’t face your stressors head-on, you’ll never get to the bottom of what is causing them. 

With that in mind, let’s look at five common defense mechanisms and how to tell if they might be holding you back. 

1. Denial

Perhaps the most common defense mechanism, denial, may also be one of the worst. Again, by ‘denying’ something that you don’t want to deal with, you are only holding yourself back. 

Acceptance of a problem or situation is the only way to move forward from it. Denying something might make it seem like you can forget it, but it doesn’t make the problem go away. Many times, it even makes it worse. 

2. Projection

Projection is often a result of guilt or shame. Deep down, you’re struggling with something, but instead of dealing with it, you accuse someone else of exhibiting that behavior. 

For example, let’s say you’re having issues in your marriage and you know that your anger issues are partially to blame. You might tell your spouse that they argue too much or they don’t treat you with kindness, instead of admitting that you are part of the problem. 

3. Displacement

If you have negative energy toward a certain person, displacement is the practice of directing that energy toward a different object. Using the same marriage example from above, let’s say you are angry with your spouse but too scared to confront them about it. You might let those feelings build up all day instead, only to yell at your children that night for their messy rooms. 

Displacement is dangerous in that it can quickly turn someone you care about into a victim. 

4. Repression

Repression is a bit like denial, but it goes deeper. When you repress something, you can actually “hide” it from your conscious mind. It is still there in the subconscious. Because of that, it may show itself later in different ways. Thoughts or feelings that are repressed often return with more intensity. 

Repression is often used when someone experiences a traumatic event or something that is so terrible, their mind simply cannot handle it. That is a different type of repression. Although it’s still important to address it, using repression as a defense mechanism against a situation you simply don’t want to face is more of a tactic and less of an involuntary response. 

5. Rationalization

Rationalization is the process of trying to explain away your behaviors. You might develop a story using things you consider to be “fact”. This allows you to be comfortable with your decisions, even if you know you’re in the wrong. Really, though, rationalization is often nothing more than a list of excuses. 

Because of this, you’re never owning up to anything you do, and never getting ahead. 

As you can see, although they might seem effective in the moment, it’s important to consider your defense mechanisms very carefully. Don’t let them become so extreme that they hold you back from reality. 

By accepting things that are difficult, or that you don’t want to think about, you can get through them faster and in healthier ways. 

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Finally, if you struggle with defense mechanisms and facing the reality of difficult situations, Please read more about anxiety treatment and feel free to contact me. Together, we can work through those problems and help you to limit how often you use defense mechanisms as a means of coping. 

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But, when your runaway thoughts are rooted in worry and rumination, it’s a different story. 

Worrying thoughts often stem from a seed of truth or reality but can veer so far off base that they become preoccupations or irrational. Unfortunately, it is hard to rein them in the longer you let them go. 

People who do get off track due to worrying thoughts are at a greater risk of developing anxiety or depression. It often starts with negative self-talk or a negative mindset. 

So, what can you do to rein in unproductive worry, and keep your runaway thoughts in check?

Give Yourself a Time for Runaway Thoughts

If you find yourself worrying throughout the day or ruminating on things that take away from your productivity, set a specific time for them. 

This might seem a bit silly, at first. After all, you can’t control when those thoughts come, right? Actually, it’s easier to do than you might think. When you know you can have a “worry period” at some point in your day, it’s easier to stay focused and let any runaway thoughts go until that designated time. 

By the time your worry period rolls around, you may have forgotten about some of those things. Or, they might not seem like such a big deal. 

Be More Mindful

Mindfulness has gained a lot of popularity in recent years as a technique to help with anxiety. There is a good reason for that. Practicing mindfulness allows you to focus more on the present moment. You can do it any time throughout the day, whenever you need to hit “pause” because your thoughts are running away from you. 

When you practice mindfulness, you focus on being in the moment and what is happening to your body, as well as the world around you. Concentrate on your breathing and how you feel. Thoughts will continue to come, and that’s okay. The goal is to let them come and go freely, like clouds passing by. Don’t hang onto them. 

When you choose to be more mindful, you can let go of the worries of your past and potential stress from the future. 

Write Down Your Thoughts

Instead of allowing your thoughts to take over and run away, write them down as they come. Keep a small notepad near you all day, and when a thought enters your mind and threatens to take you away from what you should be thinking about, write it down. 

You can either come back to that thought later (during your designated worry time) or choose to let it go since it likely won’t be a big deal when you think about it again. Sometimes, simply getting those thoughts out in the open can make a big difference. That includes putting them to paper. 

Seek Help When You Need It

Do you struggle with runaway thoughts? Do you ever feel as though they completely take over your day? Or, do they distract you from the things you should be doing? 

If so, you’re certainly not alone, no matter how overwhelming or frustrating it might feel. You also don’t have to continue to deal with unproductive worry and rumination. Please read more about anxiety treatment. If you’re still having a hard time, feel free to contact me for more information or to set up an appointment. Together, we can work on even more strategies to help you rein in your thoughts once and for all. 

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Everyday habits could be triggering your anxiety symptoms more than you realize. So, what are some of the things you could be doing that make your anxiety flare-up? How can you put a stop to those habits?

1. Constantly Checking Social Media

Social media is a part of almost everyone’s daily lives. But, if you find yourself constantly checking your phone to see what others are doing, you could also be triggering your anxiety each time.

From people posting news articles and differing opinions to those sharing the highlight reels of their lives, social media can be a whirlwind. One second you might be worried about the state of the world because of a post, and the next you might be jealous of a friend or feel like you’re missing out. Limit your social media exposure as much as possible if it makes you feel tense or anxious.

2. Drinking Too Much Caffeine

Can’t go without your morning cup of coffee? Many people rely on caffeine to feel more alert and awake. There’s nothing wrong with a cup or two each day. But, some studies have suggested that people with anxiety shouldn’t drink too much caffeine. Doing so can make you feel restless and trigger your symptoms.

3. Negative Self-Talk

Do you often feel like your own worst enemy? Negative self-talk can be a huge trigger for those dealing with anxiety. If you find yourself constantly criticizing everything you do, even before it happens, you could be adding fuel to your anxiety’s fire.

Try to find ways to combat negative self-talk and replace it with positivity.

4. Never Saying No

If you tend to say ‘yes’ to everything everyone asks of you, you could be setting yourself up for consistent feelings of anxiety.

While you may not want to disappoint people at work, or your friends or family, it’s okay to say ‘no’ sometimes. If you’re feeling overwhelmed or you just don’t feel as though agreeing to everything is best for your mental health, give yourself permission to say no. Take some extra time to relax and do the things you want to, not the things you’re obligated to do.

5. Procrastination

Waiting until the last minute to complete projects for work or things you need to get done at home is a surefire way to trigger a bit of anxiety in anyone. But, if you’re already struggling with anxious thoughts, procrastination can make it so much worse.

Some people tend to procrastinate more than others. If you’re one of those who tend to put things off, you will be much better off handling your anxiety if you start to create a more productive schedule for yourself.

6. Spending Too Much Time Indoors

While staying home can be comforting, too much time without getting out can be triggering to someone with anxiety. Studies have shown that spending time outside can boost both your mood and energy levels.

Plus, when you stay inside by yourself all day, it’s easy to let anxious thoughts take over because there is nothing to distract you. Though you might have to dig up a bit of motivation, try to get outside for at least 30 minutes each day.

7. Not Getting Enough Sleep

Sleep and mental health are often linked. Not getting enough rest each night can boost both feelings of depression and anxiety.

Some people have more trouble getting to sleep than others. If your mind is racing at night, try to develop a ‘bedtime routine’ to get yourself in the right frame of mind for sleep. Avoid spending time on your electronic devices right before bed. Instead, focus on meditation and mindfulness to clear your thoughts so you can get a better night’s sleep.

Seek Support

Anxiety doesn’t often go away on its own. Talking to a professional about your anxious thoughts is the best way to manage it. But, you can help to keep your symptoms under control by avoiding the everyday habits that trigger them. If you tend to do anything on this list, try to make the changes necessary to avoid those triggers, and get your thoughts under your control.

The post What Not To Do: 7 Habits that Can Make Your Anxiety Worse appeared first on .

But what about when that kind of panic and/or fear occurs at night? Anxiety attacks, if left unchecked, it can disturb your sleep on a regular basis. The resulting impact may involve worsening anxiety and physical issues stemming from a lack of sleep. Clearly, this is not something to be taken lightly.

When Terror Disturbs Your Sleep

Worries and negative thoughts are part of the daily life of someone with an anxiety disorder. Each person is unique but most times, these intrusive fears involve replaying past situations or feeling anxious about your future. Common areas of worry are:

• Career
• Finances
• Health
• Relationships

All these past and/or future concerns can lead to feeling panic at the present moment. Up to one-third of each day’s “present moments” are when you are sleeping.

Anxiety is not the only cause of night panic. Other possibilities include:

• Obsessive-compulsive disorder (OCD)
• Depression
• Post-traumatic stress disorder (PTSD)
• Medical conditions like gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS)

Regardless of the cause, nocturnal panic attacks may present with:

• Chest pain
• Heart palpitations
• Shaking
• Dizziness and shortness of breath
• Perspiration
• Nausea
• Tingling

Obviously, symptoms like this can impact your ability to sleep and thereby, must be managed.

How to Manage Anxiety Attacks at Night

1. Create a Pre-Sleep Ritual

It doesn’t have to be the same thing every night. But whatever you do, the goal is to shift your focus to something calm. For example, you might try yoga poses, reading an inspirational book, ironing, taking a bath, or meditation.

2. Turn Off Your Devices

Following up on tip #1, it makes sense for everyone — panic attacks or not — to give their minds a chance to cool down after another day of consuming non-stop content. Particularly in times of crisis, your device can be a panic trigger. Using your device for a meditation or reading app is one way to re-categorize it as a potential source of calm.

3. Don’t Eat to Close to Bedtime

This goes double for those with IBS or GERD (see above). Ideally, you should stop eating at least two hours before you plan to hit the sack.

4. Learn How to Manage Your Panic Attacks

All the pre-sleep rituals can’t guarantee you won’t have a panic attack. Therefore, it helps to better understand what’s happening. The night terrors may feel like they’ll never leave but they always do. In fact, they rarely last more than 10 minutes. If one hits, try this:

• Focus your eyes on something nearby, identify and describe it
• Begin to lengthen your breaths — long slow inhales and exhales of equal length
• Consciously relax your face and jaw muscles
• Slowly sip on a glass of water
• If possible, talk to a loved one
• Stand up, stretch, feel your body in motion
• Keep reminding yourself that this panic attack — like all the others — will end soon

Don’t Go it Alone

Any of the conditions that can cause nocturnal panic attacks are serious and require your attention. If the above self-help tips haven’t help your restore healthy sleep habits, it makes sense to contact a therapist. Regular counseling sessions are where you can get to the roots — the underlying reasons for the worries and negative thoughts. Addressing the deep causes enables you to manage your sleep issues in a big-picture, sustainable way.

Please read more about anxiety treatment. When you’re ready, contact us for a consultation. The combination of better sleep and improved self-awareness is a recipe for recovery and healing.

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Anxiety is abundant right now. Please believe you aren’t alone if you feel yourself succumbing from time to time.

Try to hold on to the thought that this is simply life right now. This tumultuous season will pass. As quickly as the world changed, it will change again. The idea is to find ways to cope helpfully and productively in the meantime.

How? What does it take to remain resilient and positive?

There are some key strategies you can count on for support. With time and effort, the emotional and mental stress driving your anxieties can be faced, managed, and reframed for your benefit.

The following strategies can help keep the problems of the world from pilfering any more of your peace of mind.

Key Ways to Cope in a Worrisome World

Consider a Media Diet 

You should be aware, informed, and socially responsible. You should also be discriminating. Every headline and opinion does not deserve your attention. Social media and various partisan media sources can be super-spreaders of negativity, insecurity, and paranoia if you aren’t careful to regulate it.

Consider getting your updates once a day from a reputable website or objective news source. Then, limit your consumption and fill up on positive interactions and thoughtful discussions with people you know instead.

Stick with Reliable Structure

Routine went out the window for lots of people when COVID-19 turned our world upside down. But that doesn’t mean you need to remain in a state of mental chaos. Do your best to establish new routines that protect your health but also continue to incorporate habitual mainstays.

For example, keep Taco Tuesdays and Sunday grocery shopping (even if its an online order for delivery or curbside pickup). This can help support feelings of continuity and stability.

Commit to Self-Care Basics

Sleep and relaxation may feel out of reach right now. Worries about money might make eating nutritious food seem too costly. The transition from the attention paid to personal concerns to global and national upset may make self-care seem like a back-burner issue. Yet, self-care is the one thing within your control. Eating and sleeping well, exercise and hydration, and emotional and spiritual support can make all the difference for you and yours right now.

Do your best to give your brain and body a chance to rest and recharge. Stay as healthy as possible, physically and mentally. Consider the following to help the cause:

• Deep breathing techniques
• Walking meditation or prayer
• Yoga or Pilates
• Journaling
• Enjoy a soothing or distracting hobby

Get Out Even if You’re Staying In

If you’re not sick or in danger, try to get some sun or go out for walks. Follow health guidelines and take the extra time at home to enjoy the calming perspective nature can provide. If going outside isn’t possible, pull up a chair to a window for a change of scenery and some fresh air.

Make Humor and Compassion Priorities

Loss and uncertainty can skew your thinking and drive our politics. Right now, open minds and hearts are paramount for soothing fear and dread. Don’t hesitate to give grace and receive it. These times are hard enough without holding on so tightly to ways of thinking and reacting to each other that isolate us further. Try to breathe through perceived offenses or bad behavior. It’s okay to lighten up and intentionally give the benefit of the doubt. You have enough on your mind. As often as you can, find common ground and employ compassionate communication. Compassion and empathy have a way of building bridges and putting everyone at ease.

Practice Being Present

Research shows that mindfulness techniques help soothe the region of your brain responsible for fear and anxiety. In fact, learning to notice, observe, and allow your anxious thoughts to come and go without judgment is empowering. The stress of avoidance or rumination is traded for acceptance and the ability to remain in the moment. Which of course, is all you can control. maintaining calm and keeping your emotions in control.

Give Yourself Goals

You may find that sensible and attainable goals are a helpful distraction right now. Motivate yourself and come through this anxious season of your life with objectives you’ve been wanting to focus on for some time. Be proactive and positive as you breaking up tasks into manageable parts. Then celebrate them as you accomplish them.

Acknowledge that It is a Perfect Time to Try Therapy

If you find that these calming tools fall short, please seek out professional help. During a pandemic is a great time to explore the benefits and conveniences of online therapy. Protests and political campaign seasons are great times for anxiety treatment. When you’re ready, please contact us for a consultation.

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Do these runaway thoughts often send you spiraling down into the pits of anxiety?

If you’re searching for a way to focus your mind, body, and emotions, breathing techniques may be the answer.

None of us enjoy struggling with anxiety. I’m sure you don’t purposefully set out a welcome mat for worry or invite it to dinner. Anxiety is stealthy and creeps into your life like a peace thief. Anxiety is also unique in that you can’t battle it “fire with fire.”

You have to be stealthy too. Your best defense is to convince your other senses to join your side of the battle. I’ll show you how with the breathing techniques listed below.

Why Breathing?

First of all, to enlist a breathing technique of your own, you need to understand its importance.

When you practice deep breathing, your parasympathetic nervous system (PSNS) is stimulated. The PSNS is responsible for functions that happen when your body is in rest mode, like digestion, sexual arousal, and eating.

Conversely, the sympathetic nervous system (SNS) is the portion that anxiety likes to target directly. This activates the well-known fight or flight response evident in high anxiety moments. It’s then that your SNS is at work, telling your heart to beat rapidly and lungs to breathe faster.

Breathing techniques are the secret language of the body, per se. Essentially, the messages you send from your respiratory system travel swiftly to major parts of the brain, including the PSNS.

Five In Five Out

The aim of this exercise is five breaths per minute. You breathe in normally for five seconds and exhale normally for five seconds.

For you mathematicians, the numbers don’t come out to 60 seconds, but when varied counting speeds are accounted for, most people come pretty close.

The goal is to breathe slowly and consistently.

Resistance Breathing

This type of breathing is a very common practice among singers for training their lungs and thoracic diaphragm. It can be helpful for those of us who can’t carry a tune, as well.

This type of resistance breathing is performed as if you’re breathing through a straw. The small opening of your pursed lips only allows a limited amount of air, so inhaling and exhaling becomes more labored.

To practice this technique, inhale and exhale for the same amount of time. If you find that inhaling is much easier than exhaling then you’re doing it right.

Another version of this technique is to exhale for twice as long as you inhale.

Pranayama aka Yoga Breathing

This is another form – possibly the most popular form – of resistance breathing. The great thing is that to benefit from yoga, you don’t have to be a practicing yoga student or dedicated yogi.

To execute effectively, exhale with an “HA” sound or like a near whisper. You will feel your throat contract or partially close. Allow your throat to remain this way during both your inhale and exhale.

Your face should be relaxed as you inhale slowly and deeply through your nose. Then hold your breath for the same amount of time it took to inhale. In terms of time, follow suit with your exhale.

During the exhale, you can open or close your mouth. Even yogis like to vary the exhale from time to time.

Breath Moving

This exercise has also been pegged as an internal massage. This often works well for people who don’t enjoy counting with each breath.

To perform this technique, you will visualize your breath and mentally “send” it where you want it to go.

For example, it’s popular for people to visualize theirs inhales filling their body up from the top of their heads to their tail bones. Their exhale is visualized as their body empties itself of breath starting from their tail bones back to the top of their head.

With the exhale, all negative thoughts and energy exit the system, as well.

Focus is Key

No matter which technique or combination you choose to employ, one key element remains the same – focus.

It’s important to focus on your breath. Listen to the way it sounds, feels, and it’s rhythm.

Your mind will start to wander, usually back to negative worries and stress. When this happens, simply acknowledge the worrisome thought then focus on your breathing again.

Your breath will serve as an anchor to reality and to the fact that you can handle this circumstance. Although situations may deliver to you unwanted stress, anxiety does not have to rule your life. You can manage it effectively with the simple art of controlled breathing.

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How would you categorize the nature of these little self-chats?

Mostly positive or mostly negative?

If you answered that your inner chatter is mostly positive, then most likely you’re aware of the impact self-talk has on you.

On the flip side, you might find yourself recalling insults, complaints, and harsh judgments being the brunt of your inner chatter. This overall negative mental forecast has its own unique impact on your life. Unfortunately, it typically comes in the form of anxiety.

Though struggling with anxiety is no walk in the park, you are by no means stuck in the habit of mentally beating yourself up. You can take measures to influence the link between your negative self-talk and anxiety. The goal? To improve what you tell yourself and forecast a more tranquil, self-loving life.

First, learn to identify what’s happening in your mind.

What is Negative Self-Talk?

Some people imagine negative self-talk to be a nasty conversation with yourself. As if routinely standing in front of the mirror hurling insults at your own reflection would fall under this simplified description. This isn’t exactly the case, though.

Like a sly fox sneaking into a hen house, negative self-talk can creep into your thoughts without your mind paying much attention. It’s not as forthright or recognizable as that mirror scenario.

Negative self-talk can be very sneaky. In fact, most of the time, you probably don’t even know you’re doing it.

Also, it doesn’t take just one form. Calling yourself “stupid” would surely qualify, but what about all the other thoughts that send your anxiety through the roof?  “What if” thoughts and “you should have…” judgments are all facets of negative self-talk that have a resounding effect on your peace of mind.

Recognizing Negative Self-Talk

There are many different types of negative self-talk. Each type invites some level of anxiety. Do a little self-inventory and see if you recognize any of these phrases or something similar?

• “What if I mess it up?”
• “My co-workers don’t appreciate my hard work. I always cover for them and they don’t even care.”
• “I should have tried harder and this wouldn’t have happened”
• You’re such a screw-up! You can’t do anything right!”

While it’s only natural to experience negative thoughts sometimes, ongoing mental boxing matches aren’t healthy. They certainly don’t ward off anxiety.

In fact, these are the types of thoughts that cause anxiety to sky rocket. Soon worry and upset can affect your health, relationships, and your life in general.

What Links Negative Self-Talk to Anxiety?

You strive and strive but never seem to get what you want where you want to go or become who you hope to be. Why? Negative self-talk often tells you it’s because you’re not good enough.

Again, negative self-talk can manifest in various ways. Some types of this talk focus on worrying. Other types encourage you to navigate life as a perfectionist. Still, other types implore you to play the part of the victim.

Each type has its own vitriol and each its own powerful effect. By allowing your mental chatter to remain negative, you’re allowing your subconscious mind to be guided by negative emotions. Your thoughts create your feelings, rather than the other way around.

So, how do you silence the negative self-talk and battle with debilitating anxiety?

Breaking the Link

First, listen to your inner-chatter.

When something goes wrong or you encounter a conflict, take stock of the state of your mind. Pay attention to the thoughts that you think about yourself. You can even keep a journal of your thoughts in these situations to help you identify the mental culprits.

Secondly, when you do recognize the negative self-talk, try not to get down on yourself.

You may have just realized you’re beating yourself up, but recognize your desire to change that as well. Focus on the positive: you have just removed your mental boxing gloves.

Finally, replace the negative inner-chatter with positive inner-chatter.

You can design these replacements yourself or ask for help. For instance, a therapist can help you determine what phrases will be best suited for you. Whatever you do, you can choose your thoughts and words consciously and intentionally.

Break the link between negative self-talk and anxiety to connect with more contentment and inner happiness. What you tell yourself matters.

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