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You Are Not Broken, You Are Growing... My 3 Tips To Instantly Calm Your Anxiety.


Do you ever just feel like you can't move past that heavy feeling in your chest? That something is wrong, that maybe you're broken? Well, let me tell you, you are not broken, you are growing.

That heavy feeling in your chest, you CAN move past it and there is absolutely nothing wrong with you.

That feeling you feel is anxiety. It can come in all shapes and forms such as nervousness, panic attacks, uncomfortability, breathing difficulties, tightness in the chest, the shakes & sweats, over-thinking and those un-wanted stressful feelings. (to be honest, the list really does go on). Anxiety is different for everyone and we all experience this in our own unique way (yes, you are not alone in this).


As someone who experiences anxiety, I completely understand that not only can this have such a negative impact on your life and leave you feeling unsure, uncertain and maybe even a little helpless. But I also know that you can move through it lovingly and learn to accept these feelings. It is a journey, but one that I can assure you, has a positive outcome. So, if you are feeling a little helpless right now, just know that you can get through this and I am going to show you how.

I am going to dedicate several blog posts to this topic because we are in this together. And since I am going through my own healing, I want to share this with you and hopefully we can do it together.

So, sit tight because you are simply just going through a slightly difficult transition which will lead to you being the strongest, loving, kindest & most powerful version of YOU.


In the coming weeks, we will delve into causes, triggers and treatments of anxiety and I will give you all the info you need to work through it. But before we get into the nitty-gritty nutrition and scientific stuff, we need to learn to accept it and stop being so hard on ourself. Here is my STOP, BREATHE & ROLL method (yeah, kinda like STOP, DROP AND ROLL - but my version doesn't involve a house burning down).


1). STOP!

"You are a beautiful seed simply blossoming into the most vibrant sunflower".

Step one is acceptance.

You feel your chest is tight, your thoughts are raging out of control, palms are getting sweaty and you can feel what's about to happen (either a full-blown anxiety attack or hours of over-thinking and a low mood). Whatever and however your anxiety presents itself, you need to:

- Stop.

- Take a breath.

- Accept what is going on.

- And of course, know that this too will pass. You will be fine.

The longer we sit and obsess about how much we just don't want to feel this and constantly repeat "Omg this is going to be so bad, I don't want this" etc. we are giving away all our power, over-thinking what could possibly happen and making the anxiety 100x worse.

The moment you feel the anxiety creeping in, just accept it. Acknowledge it is there and trust in your ability to work through it. I get it, I know it sucks, I know you don't want it and I know it can be both mentally and physically painful, but you need to believe that you are that beautiful little seed blossoming into a vibrant sunflower and sometimes that process can be challenging. I mean, look at you! You are so incredibly amazing and of course you will work through this!

So, when that moment happens you literally need to tell your thoughts and anxiety to STOP. Close your eyes, stop what you are doing and affirm:


"STOP! I accept that I am feeling this way and I am open to moving through this, I am a strong and powerful woman and I am in control of my emotions and thoughts". Repeat this affirmation 3x and then say aloud 3 things you are grateful for or love about yourself.

For example "I love that I am kind", "I am grateful for my supportive friends", "I love my job".


2). BREATHE:

When we learn to breathe properly we can actually learn to switch our body from being in the "fight or flight" mode to the "rest & restore" mode. Your breath is literally that powerful. It does take practice but you can do it and this little tool will be one of the most important things you can teach yourself. Not only does the fight or flight mode power up your anxiety but also leaves you mentally and physically drained (remember, you are not being chased by a saber tooth tiger, there really is no need to be in this constant state of being when you are just writing emails).

So, how do you switch this flip and enter the far more pleasant and peaceful "rest & restore" mode?! With your breathing, of course. Here is how:


- Sit up straight in a quiet spot away from any distractions. Place one hand on your belly and one hand on your chest.

- Take a deep inhale through your nose, sending this breath to your belly. Feel with your hand as your belly expands outwards. (imagine your belly as a balloon inflating). Inhale for a total count of 4 and hold the breath at the top for a count of 2.

- Gently exhale for a count of 4 through your nose and feel as your belly deflates towards your spine. As you exhale let go, allow your shoulders to fall and body to relax.

- Focus on your breath and do this repeatedly 10 times.


3). ROLL:

Now, roll on the floor 5 times. Voilà! Anxiety gone!

Just kidding, I mean you could try it, it might take your mind off things but by roll I mean, roll on with your day (Yes, I know, I really could have thought of something that made more sense, but let me explain, I even made a fancy Acronym).

We don't want to sit in this anxious frame of mind for longer than we need to. So, once we have ticked off the first two steps, lets roll on out of this... (*crickets*)


R - Re-focus: Let's focus on something new. Change up your environment, open a window, put some happy, bouncy music on, grab a tea and let's re-focus that energy.

O - Oscillate: Basically, a fancy work for shake! Get up, shake your arms, legs and give that body a wriggle. Let's aim to move the energy around the body and shake it up! Or should I say Oscillate it up...

L - List - Write yourself a list of 3 things you need to do right now. What can you focus on in the next 3 hours? It can be work related, journalling, exercise, anything that you need and want to do, write a list and get to it, girl!

L - Laugh: Laughter really is the best medicine. So have a little giggle, either Youtube your favourite comedian, watch some funny videos on insta, check out a funny memes page or ask me for one of my incredibly hilarious Dad jokes... Have a little (or big) laugh, this is almost guaranteed to make you feel better.

 

I hope that this is the start to helping you ease, calm and accept your anxiety. I hope that my 3

step "Stop, Breathe & Roll" method will now be apart of your routine the next time that anxiety starts to creep in. We are in this together and we will grow through this together.

You are the strongest warrior princess (as my friend calls me when I am feeling anxious) that there is and you are not alone in this. I am here for you.


If you are currently experiencing anxiety and searching for more ways to work through this, please contact me directly for further support, guidance and great jokes.


Love always,

Malissa xox

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