Today I would like to share with you 5 of the best tools I could experience to get rid of my anxiety instantaneously. Each practice can come together along with another one. It can maybe be part of your daily routine! Let’s dive into these wonderful tools right now:
Writing is the best way to get rid of the stories and fear that are running in your mind. Take a paper, maybe a dedicated notebook, or your phone or a computer. Start by writing all that you have in mind, let it flow like a river of words. It doesn’t matter if there is no link from one sentence to the other. Maybe you want to make a list of the different things you have in mind. For some people who are more visual drawing can also be very helpful. Once you are done, observe how you feel. And know that you can always come back to your writing at any time if you need it.
Some breathing exercises are super powerful to calm the nervous system and focus the mind. I want to share one with you that you can practice at any time.
Put one hand on your belly, one on your upper chest, and close your eyes. Start to observe your breath. When you feel the connection with your breath, take a slow inhale and send the air from your nostrils to your belly, and feel your navel going forward. Pause there for a short moment and start to exhale, releasing the air from your abdomen to your nostrils, slowly.
Take 5 more breaths there, in the same way.
Then start to visualize your breath going from your nostrils to your chest. Inhale slowly, feel your chest expanding. Pause, and slowly release through your nostrils. 5 times in your chest.
Finally, bring both together, send the air from your nostrils to your belly and up to your chest. Feel the expansion. Pause here. And release all the air very slowly in an exhalation through the nostrils. Feel the tensions going away. Repeat for 5 times and come back to your normal breath to see how your mental state has changed.
You may want to set a timer for 10 minutes (or more), so you don’t have to take care of the time during your meditation time.
Start by closing your eyes. The simple act of closing the eyes has the power to symbolically cut you from the outside world. It is very powerful as you get the opportunity to reconnect with your inner world. It is a good way to trigger your parasympathetic nervous system and start to calm down.
If you can, sit with a straight back: crossed-legged or on a chair. If you are on a chair, avoid resting your back so you keep the attention on your posture too.
Start to observe what is there. What is the emotion, where do you feel it? How is your breath? Take the time to sit with your sensations, no escape. Give it time to unfold and witness it. Stay here. Notice the changes in your body, in your mind.
When the time ring, just take the time to reconnect with your breath before reopening your eyes. Stretch your arms, maybe yawn. And come back in the outside world with a calm anchor within.
4. Change the story in your mind (2 options)
1st option: Focus your attention on something higher: start where you are and then go out of your body, notice the room you are in, the building, the city, the country, the continent, the planet, go up to the space and see the interstellar galaxy. Notice how it is to be there, how small everything looks like down. Maybe you can go further and see the other galaxies from which we are part. Go as far as you want, and when you are ready, slowly come back to where you came from, step by step, observing each level as if it was the first time. Come back to the room, to your body, go to your heart and feel your heartbeat and your breath. When you feel calm enough, take the time to reopen your eyes and take a few deep breaths.
2nd option: auto-hypnosis on the senses: take a deep breath and close your eyes. For a minute or 2, notice the sounds far in the distance, and slowly bring your attention to the sounds of your breath. Keep in mind 3 sounds that you have heard during this journey. And let go.
Now, with your eyes still closed, and for the next 1 to 2 minutes, focus on the smells, notice if there is any smell that you can recognize, maybe the smell of the room, your perfume, or anything that you can recognize. Name it with your inner voice before letting go of this sensation.
Thirdly, with your eyes closed, remember an object that you have seen around you before closing your eyes. Remember its shape, color, texture, name. Observe it from different angles. And go for 2 more objects before letting go.
Finally, just notice your skin, notice anything you can feel on your skin: the fabric of your pants on your legs, the temperature of your legs underneath your hands, the presence of your hairs, the sit or the floor underneath you. Try to find 5 different things, taking your time. And let go.
Come back to your body and slowly re-open your eyes.
5. Have a nap
A nap is just a super powerful tool that we just don’t use enough. Maybe because we think that it is not appropriate, it takes too long, it is going to disturb your sleeping rhythm… However, a nap, even a micro-nap can be lifesaving. It reset your mind, soothe your nervous system, and uplift your energy in the best natural way possible. If you are at work, close the door of the toilets and sit there for 5 minutes. If you are at home, turn your phone off and set a timer for 5 to 40 minutes, and lay down on your couch. You can also stay sited, in a comfortable position, resting your head on your hand, on a table, and closing your eyes for a few minutes. Notice how you feel after the nap. Most of the time your perspective and energy can completely be shifted by this incredible practice.
Don’t hesitate to clap to support my work, and share with whoever this can be helpful! May you be at peace.