The Anxiety Relief Technique That Calms Your Mind And Halts Your Panic Attack

The Anxiety Relief Technique That Calms Your Mind And Halts Your Panic Attack

An Anxiety Relief Technique That Calms Your Mind And Halts Your Panic Attack

Do you wish you had a magic stick that could make all your anxiety simply disappear?

Well this one particular technique may not be magical, but it sure has the power to halt a panic attack in its tracks and make you feel calm again – quick sticks!

There’s a reason it’s my absolute favourite technique to use when I’m feeling anxious and it works everytime.

Want to know what it is and how to use it?

Then check out today’s episode by clicking play below or listening on your fav podcast platform.

 

One of the most effective ways to reduce anxiety when it’s flaring up…

…when you start to feel that unease in your stomach and the pounding in your heart, the tightness squeezing your chest or the sweaty palms and the chaos swirling around and around in your head…

…is the 90-10 method.

This technique quickly reduces those symptoms when they pop up. But even better, they stop your anxiety flaring up again later on.

This is because the 90-10 method addresses the cause of your anxiety. This technique doesn’t make you feel momentarily better. It doesn’t distract you or ground you back down. It deals with the reason why your anxiety is popping up in the first place. So you can let that anxiety go and overcome it.

The 90-10 method can be used on all levels of anxiety. Whether it’s just low level anxiousness, overwhelm or unease, or more when your heart is pounding and your thoughts are spiralling in your head.

How does this magical anxiety-neutralising technique work?

10% of the time you allow yourself to wallow in problem mode.

Go grab that ice cream, curl into a ball and cry your eyes out…allow yourself to feel absolutely miserable in the moment. Let yourself feel like crap because whatevers making you feel anxious is sucky and it’s ok to give these emotions a voice and let it out. Let those emotions free. Feel anger, irritation, sadness, anxiety. Feel whatever you need to feel.

It doesn’t mean that you’re being petty.
It doesn’t mean that you’re less than, or that you’re weak.
It just means that you’re allowing yourself to be human and to feel your emotions.

Allow yourself to feel those emotions for 10% of the time. If you’ve got an hour, sit in those emotions for 6 minutes.

 

Then switch over and 90% of the time, go into solution mode.

Solution mode is anything you need to work out why you’re feeling anxious and find a solution to it.

Sit down, find a quiet place, take a cleansing breath and then ask yourself these 3 questions.

P.S. Let the truth come out. No one else needs to know these answers, so be as raw and open with yourself as you can. There are no wrong answers.

#1. What do I need right now to feel better?
  • Is it a hug?
  • Is it to pick up the phone and tell someone a piece of your mind?
  • Is it to quit your job?
  • Is it to have a big cry?

It doesn’t matter what it is and you don’t have to do it, just be honest with yourself for what your heart is screaming out for right now.

 

#2. What was the issue that made me feel this way?

Be 100% honest with yourself. You don’t need to act on these realisations, just allow your subconscious to tell you what you need.

  • Is it to call someone & set them straight about something they said?
  • Is it to change the way someone treats you & if so, how would you like to be treated?
  • Is it that you feel stuck and you don’t like the way you currently run your household or how you do your work?
  • Is it that your head feels chaotic, you feel overwhelmed, over worked and like you’re losing your sanity?
  • Is it to figure out what you actually want in life, because you’re truthfully stuck in a rut that’s not heading where you want to go?

 

#3. What needs to happen to stop this from happening again?

Start with the raw truth and then work backwards to find a solution that’s comfortable to you.

  • It may not be calling that person and telling them a piece of your mind. Instead it may be listing all the reasons why their opinion has no impact on your life and making a plan to avoid talking to them. Or maybe being the one to change the conversation with them so that when they make a comment that triggers you, you have something you can say that makes you feel better and stops them in their tracks from making you feel worse.

 

  • If you want to be treated differently, it may be writing a list of how you’d ideally like to be treated by the person or relationship that’s making you feel anxious, and noting down the things that mean a lot to you. Then bringing it up in conversation with them. It’s much easier to fix a relationship you have with a friend, partner or family member when you know what you want, rather than what you want them not to do – and they’ll be way more receptive to making a change you love, rather than trying to change something about them you don’t like.

 

  • If it’s because you feel stuck and you don’t like the way you do something in your household or at work, it may be that you need to sit down with a blank piece of paper and plan out how an ideal day looks in your house or at work. What you’d be doing and what you’d be achieving. And then look at your life and notice the parts that you want to be doing on a day to day basis that aren’t currently in your life. And then create a plan for how you could start to include it into your daily routine. Again, don’t focus on what you don’t like, introduce and start doing what you want to be doing. Focus on the positives.

 

  • If it’s that you feel chaotic, overwhelmed and like you’re losing your sanity, it could be that you need to get clarity again on what you really want. Sit down with a blank piece of paper and write down absolutely everything you need to do and want to do. Then prioritise that list with what’s super important and will make a big difference in your life, all the way down to the things that don’t make a difference if they’re done or not. It could even be just finding a diary that vibes for you and scheduling your day and making a plan.

It’s finding the right solution for you.

  1. What do you need right now to feel better?
  2. What was the issue that has made you feel this way?
  3. And what needs to happen to stop this from happening again in the future?

What solution makes you feel good and that you’ve solved the issue that was triggering your anxiety and your emotions.

This technique has that beautiful combination of allowing your emotions to be heard in a safe and controlled manner because you’re giving them a section of time to scream out and rage, but then you’re also figuring out a solution to the main issue that’s causing your anxiety in the first place. You’re figuring out the answer to stop that anxiety trigger from triggering your again in the future.

This will take a huge weight off your shoulders, because a huge chunk of anxiety is a fear of the unknown, a fear of the what if and basically catastrophizing about the future – whether you can control it or not.

And a big way to reduce anxiety is to find the solution. Create a contingency plan so you have something in your back pocket if that what if or that unknown ever does happen.

You are the one in control of your life, so create solutions to fix or heal what’s upsetting you and making you anxious. It’s way more powerful and effective to feel anxiety-free for the long term, rather than letting anxiety control and suffocate you with worries and fears.

The next time you’re feeling anxious and you feel like you can’t get out of out that anxious spiral, use this method.

  • Allow yourself 10% of the time to wallow and do what you need to express your emotions in all their glory.
  • Then transition and allow yourself 90% of the time to figure out a solution to what’s making you feel anxious.

Spend 6 minutes wallowing. Then 54 minutes in solution mode asking yourself these three questions:

  1. What do I need to feel better right now?
  2. What was the issue that made me feel this way?
  3. What needs to happen to stop this happening again?

And I promise you a massive weight off your shoulders will be lifted and your anxiety will massively reduce.

1 Simple Tool To Reduce Anxiety And Kick Worrying To The Curb

1 Simple Tool To Reduce Anxiety And Kick Worrying To The Curb

1 Simple Tool To Reduce Anxiety And Kick Worrying To The Curb

Do you feel a flutter in your heart every time you go to make a decision?

Do you quickly reflect what your friend would choose or what would get you the most compliments?

Do you worry about what people think of you? That you said the wrong thing, or that they now think you’re a total weirdo.

Worrying sucks.

And it’s even worse when it’s worrying that fuels your anxiety, makes you feel small and smooshes your confidence like a bug.

I could tell you “Don’t worry about it”. But if you’re anything like me, that phrase makes me want to grab a pitchfork and go screaming through the street. I usually end up muttering under my breath “Don’t worry about it….I’ll show you don’t worry about it.”

So heave a sigh of relief, because I definitely won’t be giving you that advice.

What I will be giving you is the advice that stopped me from worrying or caring what people think.

It’s a total game changer and a tool I use almost daily to kick my worrying to the curb and reduce my anxiety.

If you’re ready to ditch the worrying, click play below or download on your fav podcast platform.

How To Face Your Fears And Live The Life You Want

How To Face Your Fears And Live The Life You Want

How To Face Your Fears And Live The Life You Want

Do you try to face your fears but feel like you get no where?

Like you’re totally stuck and there is no way around them?

Ah-huh, you aren’t alone.

That raise you want to ask for?
Or that new class you want to attend on your own?
Or that potential new friend you wanna ask to hang out with…?

Do any of those get your heart beating and the sweat pooling in your pits? Yep, yep and yep.

Fear isn’t just present in life threatening situations. It can pop its stinky head up any time it feels like your well-being is at risk.

Whether that’s social rejection, humiliation, confrontation or anything that makes you feel uneasy, reduces your confidence or threatens your sense of belonging in the world.

Fear is a protective bodyguard for your heart.

But sometimes, fear is too overprotective. It grabs your steering wheel and stops you from living your life.

Facing your fears isn’t as easy as telling fear to f@#! off, punching it in the face or smothering it in a box with a pretty bow.

No, to truly overcome your fear you need to work with it.

Hear it out and ask yourself two crucial questions.

If you’re ready to grab back your steering wheel and take back control of your life…

Watch or listen to this episode now.

A phenomenal life is waiting for you just around the around.

Overcoming Anxiety: The One Question That Changed My Life

Overcoming Anxiety: The One Question That Changed My Life

Overcoming Anxiety:

The One Question That Changed My Life

Imagine if there was one question that could change the trajectory of your anxiety and change your life forever.

It’d be pretty phenomenal, right?

That’s what happened to me.

When I was in the deep trenches of my anxiety and stress, this one question made me question everything and is the question I ask myself all the time so I’m always creating a life I absolutely love. One that keeps anxiety at bay.

This question helped me overcome my anxiety.

This question gifted me with such a profound sense of anxiety relief, and filled my heart with beautiful joy, breathtaking calm and phenomenal freedom.

If you’re feeling stuck in the trenches of your anxiety and you’re struggling to find a way to freedom, today’s episode is for you.

Because maybe my question will be the one to change your life, too.

Click play below or download on your fav podcast platform.

How To Treat Anxiety #1: Rewire Your Brain

How To Treat Anxiety #1: Rewire Your Brain

HOW TO TREAT ANXIETY #1: REWIRE YOUR BRAIN

(and change your anxiety forever)

Do you usually just try to smother your anxiety and hope it goes away?

Oh yep, I’ve been there too.

The thing is, anxiety doesn’t just disintegrate into fairy dust.

Talking about your anxiety can ease the pressure and make you realise why you’re getting anxious, but to truly experience beautiful anxiety relief, then you need to get down and dirty with your beliefs.

Ah yes, those pesky subconscious beliefs that dictate how you should feel and how your body should behave as you experience the world. Those beliefs are what trigger an anxiety response.

They tell your heart to start pounding and squeeze your chest super tight and flood your veins with adrenaline.

They persuade your mind how to think and that maybe you should be worried or feel uneasy or feel overwhelmed right now.

These beliefs are phenomenal when you need to run away from a tiger.
These beliefs aren’t so great when they paralyse you with anxiety and stop you living your life.

Luckily, you can rewire them and treat your anxiety.

Once you do, well, strap on your booties because a freakin’ fantastic life awaits you.

Want to learn all about your beliefs and how they influence your anxiety, then listen to this weeks podcast episode on your fav platform below or hit play. 

How To Treat Anxiety: The 4 Life-Changing Factors That Will Set You Free

How To Treat Anxiety: The 4 Life-Changing Factors That Will Set You Free

HOW TO TREAT ANXIETY:

THE 4 LIFE-CHANGING FACTORS THAT WILL SET YOU FREE

Feeling overwhelmed, worried and downright anxious? Or feel like your anxiety medication isn’t cutting the mustard?

This is because there is more to anxiety relief than just neurotransmitters (aka. what your medication is doing).

To truly find freedom from your anxiety (without the zombie-like side effects) you need to look at the big picture – from your mind to your body to your environment. And it’s easier than it sounds!

I show you how to treat anxiety by making sure you love and nourish 4 specific factors in this weeks episode.

These 4 factors are the ones I used on myself when my anxiety spiraled out of control, they’re the ones that finally gifted me with long lasting anxiety relief and they’re now the ones I use to help my clients achieve calm and peace from their anxiety, too.

If you’re looking to finally experience long lasting anxiety relief, this episode is for you.

Download the podcast episode from your fav podcast platform or hit play below.

 

 

The truth is, there’s actually only two factors you need to address to achieve long term freedom from your anxiety.

Now there’s always going to be treatments out there that help you band-aid your anxiety. This makes your anxiety more manageable and reduces your symptoms so you can feel calm in the short term. But if you ever want to take off the band-aid, the chances are, your anxiety is going to come back again.

Which is why if you want to find long term freedom from your anxiety, you need to address the root cause of your anxiety, AKA, your anxiety beliefs.

 

#1. Anxiety Beliefs

Your beliefs tell your mind how to think and your body how to act.

So, when a potential anxiety trigger comes along, the anxiety trigger activates your subconscious belief and that belief tells your body and your mind to go into anxiety mode.

The key here is to rewire those subconscious anxiety beliefs into calming non-anxiety beliefs. So the next time you’re exposed to that anxiety trigger, the calming non-anxiety belief is activated and you stay calm and in control.

To rewire these anxiety beliefs, you need to go deep and uncover the stories that backup and strengthen that particular anxiety belief.

And then rewire it.

Rewire it with new stories that promote calm and confidence.

Once you’ve rewired your anxiety belief with a calm and confident belief and found the stories to back it up, you’re less likely to automatically be triggered by that particular anxiety response, which means you stay calm, cool, and collected.

Now because you’re human being living out in the world, experiencing new things, and going on new adventures, it means you’re always going to potentially be exposed to new anxiety triggers. That is why this second part is so incredibly important.

 

#2. Anxiety Resiliency

The second part is strengthening your anxiety resiliency.

Now, what do I mean by resiliency?
This basically means your mind and body’s inner ability to not be triggered by an anxiety trigger.

The way I like to describe this is, imagine you’re putting on one of those Medieval knight armour outfits. You’ve got the helmet, chest plate, the arm guards, the leg guards, the things that cover your hands and even your feet. You’ve got the entire kit and caboodle; you’re completely covered and really well protected. So when that sword comes swinging your way, it can’t penetrate through your armour and harm you.

In this analogy your armour is your anxiety resiliency.

When you have all the pieces of your armour, your armour is strong and totally protects you from harm.

And that sword swinging at you? That’s your anxiety trigger. They’re things like doing a presentation, asking your boss for a raise, going to an event alone or going on a first date.

But if your armour is incomplete…like you’re missing your chest plate and you’re missing your leg guards, when that sword comes swinging at you, it can easily get through the gaps in your armour and cause you damage and harm.

Your armour reflects your anxiety resiliency.

The more armour you have on = the stronger your anxiety resiliency.

The stronger your anxiety resiliency = the less likely you’re going to be triggered by a potential anxiety trigger.

Take for example you’re going on a first date.

Let’s say this date was to happen in the week leading up to your period:

  • You’re feeling a little bit PMS-ie.
  • You slept terribly.
  • Your energy’s really flat.
  • You’ve had had one too many cups of coffee.

In this case, you’re more prone to feeling anxious, uneasy, and worried in the lead up to that first date and there’s a higher chance you’re going to bail.

This is because your hormones are unbalanced (causing your PMS), you’re lacking sleep and you’re swimming in oodles of caffeine. These 3 factors are dents in your armour. Therefore, they reduce your anxiety resiliency.

Now let’s say that date was happening two weeks earlier.

  • So smack in the middle of ovulation when your hormones make you feel really good.
  • You slept amazing last night.
  • You only had one cup of coffee.

You might be feeling a little bit nervous, but generally you’re still feeling pretty confident, calm, and you’re going ahead with the date.

This is a case where your anxiety resiliency is much higher.

Your hormones are balanced, you slept really well, and you aren’t swimming in caffeine, meaning you have more pieces of armour on, which is making you less susceptible to feeling anxiety.

What’s the difference between these two situations?

The first time, your anxiety resiliency was way too low because your hormones were unbalanced, you had lack of sleep and too much caffeine.

In the second situation, your anxiety resiliency was really high because your hormones were balanced, you had good sleep and only minimal caffeine.

Low resiliency = more prone to feeling anxious.

High resiliency = less prone to feeling anxious.

So, the higher your anxiety resiliency, the more likely you’re going to completely bounce an anxiety trigger off you when you’re exposed to one, leaving you happy, calm and confident.

Sounds amazing, right?

 

But now the important question, where do you get this resiliency from now?

This is where the second part is broken up into three important sections:

  1. Your mindset or psychological resiliency
  2. Your environmental resiliency
  3. Your health or physiological resiliency

 

1. Mindset Resiliency

Your mindset refers to your thought patterns and general attitudes.

Are you a generally positive and optimistic thinker or are you generally a negative worrywart, pessimistic thinker?

Your mindset and general thoughts are that beginning domino that can lead to anxiety or calm. If you’re prone to thinking negatively and pessimistically, that promotes that downward spiral towards anxiety. Whereas if you’re an optimistic and positive thinker, that encourages you towards calm and confidence.

Your mindset can heavily influence which direction your mood goes.

 

2. Environmental Resiliency

Your environmental resiliency refers to your:

  • physical environment
  • mental environment
  • online environment
  • life environment

Let’s take your physical environment for example. If you were to look around your room and it was really messy, chaotic, and disorganized, and you struggle to think of where to find something, that adds to the chaos and overwhelm in your mind. This makes you more prone to feeling anxiety.

But if you looked around your room and it was really clean, the benches were empty, and as soon as you thought of something, you knew exactly where to find it, that encourages you to feel calm and in control.

If you have a chaotic environment = you’re more prone to anxiety.

If you have a calm and controlled environment = your risk of anxiety is reduced.

 

3. Health Resiliency

And lastly, your physiological or your health derived resiliency.

Now this one packs a heck of a punch.

This one refers to your internal body:

  • Are your hormones balanced?
  • Are you ovulating so you actually have an abundance of beautiful progesterone, which reduces anxiety?
  • What’s your gut like? Do you have an abundance of the bad bacteria which promote anxiety? Or do you have a lot of the good guys that reduce anxiety?
  • What’s your diet like? Are you eating enough nutrients and protein to make your neurotransmitters in the first place? Your GABA and serotonin that make you feel calm and feel good, require certain proteins and certain nutrients to make them in the first place.
  • Are you eating anxiogenic foods? These are foods that promote anxiety.
  • What’s your stress like?
  • …and a whole bunch of other different health areas.

Your health has such an influential impact in either promoting a state of anxiety in your body or promoting calm and confidence.

Just take for example when you’re feeling tired and really stressed, you’re more prone to feeling overwhelmed, irritated, and uneasy.

But if you’re not stressed and you’ve had a really good night’s sleep, you’re generally more level headed and feeling calm and more confident.

 

This trifecta of your mindset, your environment, and your physical health can make the shiniest, newest and strongest anxiety armour, that completely deflects any anxiety trigger that’s thrown your way, leaving you calm and happy.

Over the next four episodes, I’m going to be going into much greater detail about these four areas so I can show you how to achieve long-term freedom from your anxiety:

  • The root cause of your anxiety: your anxiety beliefs
  • Your mindset resiliency
  • Your environmental resiliency
  • Your physical health resiliency

Remember your anxiety is not your destiny. Your solution is out there and the life beyond your wildest dreams is just around the corner.

Till next time,