5 Tools To Crush Anxiety… And Start Enjoying Your Success!

Tool #1 The ‘Ownership’ Tool
Acknowledging that you have some anxiety is the first step to controlling it. A bit of ‘healthy’ stress is useful for us as it keeps us motivated to achieve but ‘unhealthy’ stress and anxiety, which creates a pattern of panic, is not. Note down any stress symptoms you may be experiencing…
“The curious paradox is that when I accept myself as I am, then I can change.” – Carl Rogers

Tool #2 The ‘Focus’ Tool
Not being able to focus or think straight is a common symptom of too much anxiety. This happens because the emotional part of the brain ‘swamps’ the thinking part.
In most situations we want to be able to think clearly. And keeping your ‘thinking brain’ working actually calms you right down.

This tip helps you do that…

So, the easiest way to keep the thinking brain active is with numbers.

Here’s the trick: If you feel anxious or stressed check into the intensity of it and rate it from 1 to 10, 10 being the most anxious it’s possible to be and 1 being the ultimate relaxed state.

If your level of intensity is a 7, you would then do some deep connected breathing Tool #1 for a few moments, and then check into the intensity again. Repeat the process until the intensity goes down to a 3 or less. This technique puts you back in control. Just doing this will lower anxiety because it kick-starts the thinking brain, diluting the emotion and automatically making you calmer.

Tool #3 The ‘Practice’ Tool
Like most things you only get good at them through repeated practice. And being able to control your breathing so you can cut off stress at the source, on demand, is only possible if you’ve put in the practice.

The best time to practice it is when there’s no stress or anxiety around, so that you are already good at it when you need to use it in ‘active service’.
Best time to practice is upon waking, before you get out of bed, and in the evening before bedtime. Do four deep breaths in and out, remembering to exhale longer than the inhale.

Tool #4 The ‘Control’ Tool
If you get anxious, for example, about an upcoming event such as next week’s review, or securing a big contract you’ll notice that just thinking about the event will start to cause physical responses – like butterflies in the stomach, quickening pulse, your palms getting moist, you start breathing more quickly and so on.

So even thinking about the review primes your body to become even more anxious in the actual situation and so the vicious cycle continues.

Using your deep connective breathing whilst imagining the upcoming situation ahead of time calms the association down, priming your mind to feel more relaxed naturally and automatically when the actual situation arrives.

This method of taking control of the thinking and the fear response is life-changing. Take it seriously. Put some time in today.

“To fear is one thing. To let fear grab you by the tail and swing you around is another.” – Katherine Paterson

Tool #5 The ‘Secret Weapon’ Tool
We need a simple yet effective technique that’s going to tackle the stress or anxiety as soon as we’re aware of it.

Quicker, shallower breathing is the first trigger which sets off all the other stress symptoms. So, when you control your breathing you control any other anxiety symptoms as well.
If you purposely breathe out longer than you breathe in, your body has to calm down (regardless of what tricks your imagination is playing on you). It’s hardwired into your nervous system; there’s simply no way round it for your body. This kind of breathing releases tension, relaxes the mind/body and brings clarity, and relieves emotional problems.
If you do this for a minute or so, you’ll be amazed how quickly you’ve calmed down.
Start practising this today.

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