This stress and anxiety QUICK technique is my favorite. I’ve taught it, shared it, used it for years and it just occurred to me, why not post it! So for those of you who suffer from anxious thinking or under stress here’s a simple technique that works.
Better yet, it requires no Rx, no money, no time and you take it with you where ever you go:
Signal Breath:
1. Take a deep breath through your nose.
2. Hold the breath for just a moment
3. As you release it gently through your nose, relax in any way you choose
4. As you relax say silently: ‘Thank you brain, I’m safe.”
5. “Sprinkle” the Signal Breath/I’m safe cue throughout the day and evening. It’s a good idea to get a cue(s) to remind yourself to do this. A post-it-note on the bathroom mirror, every time your phone rings, a note in your appointment book etc.
Sound too simple!? A brain is easily fooled in that it can NOT tell the difference between when we are actually in danger (anxiety is our brain’s way of keeping us on alert for danger so we can survive) and when we perceive danger through thoughts or other cues.
Imagine a snake, a spider, anything that you are afraid of – Your brain will register “danger!” and flood your cells with the neurochemistry of fear/anxiety. Watch a sad movie – Your brain will flood you with sadness and if you are like me, you’ll sob like a baby. Neither are real but your brain doesn’t know and reacts to protect you as if it is actually happening.
Soooooooooo, tell your brain you are safe and it will stop flooding you with the neurochemistry related to fear and anxiety.
It’s not instant cup’o’soup because once you are flooded with the anxious feeling it will take about 20 minutes or so for the neurochemistry to metabolize out of your body’s cells.
You HAVE to breathe anyway so you’ve got nothing to lose – except your anxiety!
Originally posted on Curious to the Max.Click here to see more from Curious to the Max
Thanks for this. I’ve posted it on my computer screen.
LikeLike
Mama Cormier,
Great, hope it helps keep you calm while we go through this crisis.
Peggy
LikeLike
Carol,
You’re welcome. We are trying to get as much information out that we know about or research to as many people as possible. If you know of anyone who might benefit please share with them too.
So glad you commented to let us know that this was good information for you.
LikeLike
Can we also say, ” Thank you brain, I’m happy and healthy.”?
LikeLike
Linda,
Absolutely!!
Peggy
LikeLike
Linda,
If indeed you are happy and healthy say it. If you aren’t try something neutral like “I’m striving to become happier and healthier every day”
Never lie to your brain, it’s smarter than you. Whatever you pick always be kind and grateful to your brain so THANK YOU is always in order. However, THE SAFE cue is expressively to tamp down the stress response and anxiety
LikeLike
Thank you, but I can’t even get to #4. I’ll keep trying.
LikeLike
Shari, A variations to just relax you shoulders and arms, then focus on something outside yourself, like a picture or a plant.
Peggy
LikeLiked by 1 person
Actually, I do something similar – I’ll think of something utterly insignificant and try to bore myself out of my anxiety.
LikeLike