Hi,
My name is Karen.
You've likely heard the phrase that stress is a killer,
But a more accurate statement would be unmanaged stress is a killer.
Most people experience some feelings of stress and anxiety at some point,
And it isn't necessarily a bad thing.
After all,
Growth is generated in stress,
Physically,
Emotionally,
And intellectually.
But unmanaged stress and anxiety can take a toll on your mental and physical health.
It can alter your ability to make balanced decisions and take appropriate action when required.
The big difference between stress and anxiety is the presence of a specific trigger.
Stress is typically tied to a specific situation.
Once that situation resolves itself,
So does your stress.
You're stressed about an upcoming exam that you're taking,
Or you're trying to juggle an important work project and a child with an ear infection.
In both cases,
There's a specific route of your stress.
Once the exam is over,
Or the project at work is done,
And your child's ear infection has cleared up,
Your stress starts to go away.
That doesn't mean that stress is always short-lived.
Chronic stress refers to long-lasting stress that occurs in response to ongoing pressures,
Like a demanding job or family conflict.
Anxiety,
By contrast,
Doesn't have any specific stressors.
While stress and anxiety are different,
They're closely connected.
In some cases,
Stress might trigger anxiety.
If you're stressed about an upcoming move,
For example,
You might find that you start to feel an overall sense of nervousness about everything and anything and nothing in particular.
Arrange yourself to be as comfortable and relaxed as you can be,
Whether that's seated or lying down.
Let's begin by just taking a few deep breaths.
We'll breathe in slowly for a count of four,
And then exhale slowly for a count of six.
This will help to activate the vagus nerve,
Helping to shift you from fight or flight into rest digest.
Breathing in four,
Three,
Two,
One,
Out six,
Five,
Four,
Three,
Two,
One,
In four,
Three,
Two,
One,
Out six,
Five,
Four,
Three,
Two,
One,
In four,
Three,
Two,
One,
Out six,
Five,
Four,
Three,
Two,
One.
Now let your breath just move naturally.
Without judging,
Notice any body sensations,
Not needing to change anything,
Just simply letting your body be just as it is right now.
You don't need to do a single thing.
Your body will naturally want to shift into a state of relaxed calm.
Our minds become trapped in rumination,
Circling around the same thoughts again and again,
And that can make it pretty difficult to relax.
We tend to overanalyze what we think is going to happen today or tomorrow or next week,
And this causes anxiety.
We do this out of habit.
In past situations,
Perhaps things didn't unfold exactly the way you expected them to,
And there's a need within us that we think we can be in control and that we should be in control,
And we become perpetual warriors.
But to be rid of this anxiety,
We must let go of any need to control the present moment and future outcomes.
After all,
Even if we could control our own behaviors and responses,
We're never going to have control over our interactions with others or how they respond.
So in order to change this habit,
We need to change our self-image and create a new belief.
Let's take a moment and return to our breath.
Once again,
We're going to breathe in and out deeply.
There will be five breaths,
And with each exhale,
Tighten your belly muscles to push all the air out to empty yourself completely.
Five.
Breathe in deeply.
Exhale and feel the tension loosen just a little bit.
Four.
Take a nice deep breath in.
As you exhale,
Feel even more relaxed as you let more tensions go.
Three.
Breathe in and out.
Your mind is becoming calm.
Two.
Exhale deeply.
When you exhale,
Observe how the need to control has subsided in you.
One.
Last breath in.
Exhale and feel that all the tension is gone.
You're complete.
You're calm.
And you're safe.
Now,
I'm going to offer some affirmations,
Phrases that are positive that will hopefully remind you of how really awesome you are.
I'll leave space in between each phrase so that you can repeat it out loud.
And that's really important to say it out loud so you can hear it.
Let's begin.
I'm strong and I persevere through everything,
Even this moment.
I am not my anxiety.
I take things one step at a time.
I approach this challenge with openness and curiosity.
I am actively taking steps to reduce my anxiety right now.
I'm talented and have so much to offer.
I cultivate patience to overcome anxiety.
I am comfortable and connected with my environment.
I feel pleasure in my life right now.
I am a strong independent person.
I am loved.
I am unique.
I am important.
I matter,
Therefore I am worthy.
I can do this.
I love who I am.
I am in control.
I control my mind.
It doesn't control me.
I have the power to stop this.
I am free from my anxiety.
I am in control.
I am above this stress.
All is well.
I am prepared for change.
I am strong.
I am safe.
I acknowledge when it is difficult and I know that I will rise above it.
Good.
Now,
Let those thoughts sink in a little bit while you breathe in and out a little bit more energetically.
And then shift your focus to become more aware of the present moment and how really amazing you're going to be today.
You got this.
You just forgot that you're awesome.
Now,
With your new mindset,
You're ready to take on any challenges without getting anxious or worried.
I hope your day is as awesome as you are.
Namaste.
