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π΅βπ« 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.
π§ββοΈ πΌππππππππππ 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:
πDo these practices EVERY DAY - The more you practice them, the easier it will be to stop and prevent Anxiety
πThink SMALL - it only takes a minute to make a difference
πNotice what anxiety FEELS like for you
πPractice these techniques when you feel STRESSED
πDO these practices when you START to feel Anxious
Start practicing these 3 techniques daily and ππππ your π°ππ‘ππππ’ attacks before they start.
π MINDFUL BREATHING
We breathe EVERY moment of EVERY day, but how often do we stop to notice our π£π³π¦π’π΅π©? Mindful breathing is the simplest and π―π²ππ practice to disrupt πππ‘ππππ’ once itβs started.
- (If you can) Sit or lay down comfortably
- Notice what is supporting you
- Allow yourself to FEEL π΄π’π§π¦ & π΄πΆπ±π±π°π³π΅π¦π₯
- INHALE notice your πππ₯π₯π² expand OUTWARD
- EXHALE notice your πππ₯π₯π² contract INWARD
- Continue to watch your breath for at least 10 BREATHS, or until you feel relief
π 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
π½οΈ 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 itβs also great to prevent overeating. You donβt 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 youβre 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:
- ππ¨π¨π€ at the shape, colors, and texture of your food
- Notice how the food/cup/bowl ππππ₯π¬ in your hands
- What is its temperature?
- Close your eyes and take a big whiff. What do you π¬π¦ππ₯π₯?
- 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?
- ππ°π³ π§π°π°π₯: Bite into the food - ONCE. Observe how it feels.
- What do you πππ¬ππ? What hints of other foods, flavors, and scents do you notice?
- Close your eyes again and take a deep breath in. What do you π¬π¦ππ₯π₯ this time?
- ππ°π³ π§π°π°π₯: 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 π.
Do you get anxious or suffer from anxiety? Let me know what helps you below π
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