How to keep calm in a crazy world!

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How to keep calm in a crazy world!

Facing the fear of COVID19

These uncertain times have created overwhelming pressure and stress and are triggering anxiety not just for a few of us but for most of us. I have dedicated this blog to providing you with some simple and rapid ways that you can relieve anxiety in the moment.

When we feel anxious we actually lose access to the part of the mind that is responsible for logic and reasoning, so to be able to have access to practical tools that balances the mind and body means that we can make better choices for ourselves and our families.

I am here to help you through these turbulent times and guide you to simple, rapid solutions to anxiety.

I have taken some of the techniques from my 5 Star reviewed MANAGE YOUR MIND-ANXIETY BUSTING SOLUTIONS book and going to share them with you for free.

Bev Gisborne

 

 

Whats in the toolbox?

 

 

FINGER SQUEEZE

First think of something that makes you anxious, give it a number between 1-10 (10 being the worst you can imagine and 1 being perfectly fine) now take your dominant hand and squeeze the middle finger of the opposite hand.

 

Now check in with the anxiety now, what do you notice……….

Cool huh!

This works because the middle finger is connected to the meridian line that connects to the kidney. The gland on the kidney is what produces the stress hormones such as cortisol and adrenaline, when we squeeze the finger it sends a message to the kidney to not produce the hormones, so you can physiologically not get anxious when you squeeze your finger.

 

TO INFINITY & BEYOND

 

This is a wonderfully calming technique that can be used in yourself and children love it!

Take your index finger and place it between the middle of your eyebrows just at the top of your nose.

Now begin to trace the infinity symbol (a number eight on the side) across your forehead.

Close your eyes and do this 20 times.

 

Nice huh!

 

This techniques works because it stimulates the production of oxytocin, that lovely hormone that makes us feel oh so good!

So why not feel good on demand and for no reason at all!

 

5-2-7 BREATHING

Our mind and body are intrinsically linked and not only does our mind send our body information but equally our body provided information to our brain.

So when are amygdala is activated our breathing rate increases to provide more oxygen to the body to prepare our cardio-vascular system and limbs the ability to fight or flight.

If we consciously slow down our breathing it sends a message to our brain then we cannot ‘do’ anxiety.

 

Try this

  • Breathe in through your nose for a count of 5.
  • Hold that breath for a count of 2.
  • Release the breath for a count of 7 through the mouth.

 

Dr Weil created a breathing technique similar to this which is said to get you to sleep in minutes.

The 4-7-8 (or Relaxing Breath) Exercise.

  • Place the tip of your tongue just behind your upper front teeth, and keep it there through the exercise even when exhaling through your mouth.
  • Exhale completely through your mouth, emptying your lungs.
  • Close your mouth and inhale through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

The amount of time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This breathing exercise is a natural tranquilizer for the nervous system. This exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

 

 

BE SOCIAL

In times when we are being encouraged to distance ourselves socially we have to remember that this means physical distancing. It is a basic human need to be connected to others, thankfully most of us have the tools and means to do that. Connection is so important when we feel anxious to be reassured that we are not alone, we are all in this together. Stay social, connect through the phone and social media.

 

GRATITUDE

For everything thing that is causing worry in your life there is always something you can be grateful for. When we filter our world through the lens of anxiety that is all we see, we find more and more things to be anxious about. The act of expressing gratitude forces us to find things to feel good about and the more we do that the more we see! It works both ways.

 

 

GET HELP

Sometimes we just can’t get past it by ourselves and it can make a world of difference having someone to guide you through. Whilst there are obvious reasons to feel anxious right now, anxiety has underlying reasons that need to be resolved.

To assist people through these difficult times I am providing my rapid anxiety relief sessions online via video call.

 

 

If you need help and would like to reach out and book a free 30 min consultation please get in touch

07867 746258

bev@rewiredminds.co.uk