Stop Anxiety NOW & Feel Great: 3 Mindfulness Tools

😵‍💫 Anxiety is PARALYZING. It creates a physiological loop that can spiral out of control FAST. It leaves you feeling helpless and unable to find relief. BUT there is HELP.

🧘‍♀️ 𝙼𝚒𝚗𝚍𝚏𝚞𝚕𝚗𝚎𝚜𝚜 practices can break the loop. They bring you into the present moment and help you think with clarity. When practiced daily, they reduce stress, elevate your mood, decrease depression, and lower anxiety.

Tips:

📍Do these practices EVERY DAY - The more you practice them, the easier it will be to stop and prevent Anxiety

📍Think SMALL - it only takes a minute to make a difference

📍Notice what anxiety FEELS like for you

📍Practice these techniques when you feel STRESSED

📍DO these practices when you START to feel Anxious

Start practicing these 3 techniques daily and 𝐒𝐓𝐎𝐏 your 𝙰𝚗𝚡𝚒𝚎𝚝𝚢 attacks before they start.

😌 MINDFUL BREATHING

We breathe EVERY moment of EVERY day, but how often do we stop to notice our 𝘣𝘳𝘦𝘢𝘵𝘩? Mindful breathing is the simplest and 𝗯𝗲𝘀𝘁 practice to disrupt 𝚊𝚗𝚡𝚒𝚎𝚝𝚢 once it’s started.

- (If you can) Sit or lay down comfortably

- Notice what is supporting you

- Allow yourself to FEEL 𝘴𝘢𝘧𝘦 & 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘦𝘥

- INHALE notice your 𝐛𝐞𝐥𝐥𝐲 expand OUTWARD

- EXHALE notice your 𝐛𝐞𝐥𝐥𝐲 contract INWARD

- Continue to watch your breath for at least 10 BREATHS, or until you feel relief

👟 MINDFUL WALKING

Getting from point A to point B is not the goal. Instead, the objective is to notice as much as you can and stay IN THE MOMENT. Mindful walking can look and feel different each time. You want to S-L-O-W D-O-W-N as much as you possibly can. Here are a few tips:

- Feel how your feet touch and moves across the ground

- Notice how the muscles in your feet, legs, and hips engage and release

- Listen to each sound as it passes by

- Observe all the colors of the objects you see

🍽️ MINDFUL EATING/DRINKING

Another thing we do EVERY day - eat & drink. Take a moment and really savor the flavors. Not only is this practice great for anxiety relief it’s also great to prevent overeating. You don’t need to do this with the whole meal, maybe the first few sips of your morning coffee, the first bite of lunch, or your midday snack. (If you’re doing this with your meal, start with one small piece either in your hand or on your spoon or fork.)

This practice is simple, use ALL of your SENSES:

- 𝐋𝐨𝐨𝐤 at the shape, colors, and texture of your food

- Notice how the food/cup/bowl 𝐟𝐞𝐞𝐥𝐬 in your hands

- What is its temperature?

- Close your eyes and take a big whiff. What do you 𝐬𝐦𝐞𝐥𝐥?

- Take a sip or small piece of food into your mouth.

- What does it feel like? Texture? Temperature? Shape?

- Swish the drink or move the food around the mouth. What does that feel like?

- 𝘍𝘰𝘳 𝘧𝘰𝘰𝘥: Bite into the food - ONCE. Observe how it feels.

- What do you 𝐭𝐚𝐬𝐭𝐞? What hints of other foods, flavors, and scents do you notice?

- Close your eyes again and take a deep breath in. What do you 𝐬𝐦𝐞𝐥𝐥 this time?

- 𝘍𝘰𝘳 𝘧𝘰𝘰𝘥: Slowly chew the food until you can swallow it.

- Swallow. How does the food/drink go down?

- Pause. What do you sense/notice/feel physically, mentally, and emotionally?

These are easy to integrate into your daily routine, and will help you live with less stress & kiss anxiety goodbye 👋.

Do you get anxious or suffer from anxiety? Let me know what helps you below 👇

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