Welcome.
Thank you for joining the practical guided talk for anxiety.
Let's take a moment.
You're here and you're noticing that anxiety is getting loud.
That's already a sign of strength.
So let's work with what's real and not what is overwhelming.
We can start with what your body is doing.
Right now,
Just let your shoulders drop around an inch.
No big breaths.
No dramatic shifts.
Just soften your shoulders and your body a little.
Notice your jaw.
Unclench it if you can.
And breathe in normally.
And exhale a little slower than you inhale.
The goal is not to calm down immediately.
It's just to interrupt the spiral.
Your body often sets off the alarm louder than the situation warrants.
Slowing your exhale tells the nervous system that this isn't an emergency.
Try to label what is happening plainly and without judgment.
You may say something like,
I'm feeling anxious.
My brain is moving too fast.
My chest feels tight.
Or I'm uncomfortable but I'm safe.
When we name what is happening,
It gives our brain structure instead of letting it build a storm of thought.
It's not about pretending that everything is fine.
It's about giving shape to what you're feeling.
So it's not just a giant fake threat.
Try to shrink the problem back to its real size.
What you'll find is that anxiety often takes one thing and turns it into everything.
So ask yourself one simple question.
What exactly is the problem in this moment?
Not the whole day,
Not the whole future,
But right now in this moment.
Maybe it's a message you haven't answered.
A task that you've been avoiding.
Or nothing concrete at all,
Just your nervous system firing randomly.
If you can identify something specific,
Then good.
But if you can't,
That is completely okay.
Sometimes anxiety is just momentum.
Momentum with no meaning.
Try to anchor yourself to the environment.
Look around the room and you can pick one thing that you can see that has texture.
Whether it's fabric,
Wood grain,
The shape of a handle.
Touch something near you,
Feel its temperature,
Feel the weight.
This isn't a magic trick,
But it reminds your body that you're in a real safe place.
Not inside an imaginary disaster that your brain is projecting.
Try to give yourself one small next move.
Anxiety wants you to think that you need to solve your whole life immediately.
But you don't.
You need one small next step that's doable,
Even whilst anxious.
Some examples include drink a glass of water.
Write down the thoughts that are bothering you.
Stand up and stretch your back.
Send one message.
Put an item away.
These small actions can be a lifeline.
They tell your brain,
See,
We can still function.
Try to talk to yourself like someone you respect.
Try something grounded like,
This is uncomfortable,
Not dangerous.
I felt this before and it passed.
I don't have to figure everything out today.
I'm allowed to slow down.
Not affirmations you don't believe,
But just truth that your brain can accept.
Try to end with a reset.
Take one slow breath.
Feel your feet on the floor.
Let your shoulders soften again.
And finish by telling yourself,
This moment is allowed to be what it is.
And I can move from here.
You don't need to be calm to continue.
You just need to be present enough to take the small steps.
The small steps that we take is what's going to get us out of the fight or flight mode.
I hope this talk will be useful for you.
Sending you love and light.
Namaste.
