Anxiety is a worldwide epidemic. It's affecting people, all types of people
every day, people just like you or me, but with some good daily, habitual
techniques that I will share with you in a moment. It can be easily managed.
What's up Entre Nation? Jeff Lerner here. Have you ever woken up in the
morning with a racing heart or feeling worried or concerned about your life or
your business? Have you ever felt like, how can I manage everything in one day?
Well rest assured, you are not the only one. I too have felt so anxious that I
didn't even want to get out of bed, but I did because life is too short to allow
anxiety to take over. And I've learned some helpful ways to manage anxiety
throughout my years as an entrepreneur and I want to share them with you. But
first, I would love it if you'd give this video a thumbs up and click
subscribe. It really helps the channel out and allows me to bring you the best
content on how to have an awesome life. So first, let's talk about your morning
practices. Have you ever noticed that you feel more anxious in the morning?
This is because cortisol levels in the body, your stress hormone, are highest
in the morning, so it's super important to start your day with the best methods
to reduce cortisol. The first thing you're going to want to do is just
breathe. In fact, go ahead right now.
Take eight slow breaths in through your nose and eight slow breaths out through
your mouth. In fact, pause the video. Do it right now. Did you notice a
difference? Slow breathing eliminates toxins and calms your mind. Do that
every morning and periodically throughout your day and you'll notice a
huge difference. You can also start practicing meditation. You need to start
the day out, calm and centered. This is your time and space to envision your
highly joyful, fun, and successful day. I recommend meditating for at least 10
minutes or more, and if you don't know how to start tried downloading a
meditation app, there's plenty out there to choose from. One you might try is
called Headspace. You will declutter your mind and help your neurological
pathways between the left and right brain hemispheres to rewire and this
will reduce anxiety big time. Another morning practice is called
visualization. It is time to visualize the awesome day you desire. The power of
the subconscious mind can override any thought or worry that your conscious
mind has, but you have to engage it. So start by remembering a time when you
felt overwhelming happiness, like maybe when you first held your child or you
saw a friend who you hadn't seen after a long time or even just took your dog for
a walk. Whatever it is for you, visualize it and then focus on your goal
for that specific day as if it's already come true. Trying to
feel the same way that you felt in that happy moment. Next up is affirmations.
Affirmations and I am statements are extremely. For example, this morning I
am going to focus for two hours on my business or even something like I know
and trust that everything will be okay. There's no right or wrong, just trust in
yourself that you will reach your goal and get used to saying these positive
things back to yourself. You can always practice the same technique again later
in the day with a different goal. Within my training company entre, we actually
have a 30 day awesome life challenge, which allows you to be the best version
of yourself and one of the practices and that challenge is creating some powerful
I am statements. I'll put a link below to some training that includes the
awesome life challenge and how about exercise? If you're like me, I like to
start today moving. I enjoy the gym very much, but think about what suits you
best. Is it running yoga, maybe lifting weights, whatever gets you excited to
jump out of bed and get going. Personally, I wake up at five every day
and I have a gym date with my wife. It makes me feel accomplished knowing that
I've checked two important boxes for the day. I got a workout in and I got in
quality time with my wife before most people have even had their morning
coffee. Next focus on your food, your blood
sugar levels must be stabilized as cortisol. The stress hormone, we talked
about peaks most in the morning, like I said, so ensure that your breakfast and
really every meal throughout the day has nutritious stabilizing foods and also as
you probably know, sugar and caffeine are stimulants, so if you're already
feeling anxious, they are just going to increase the level of cortisol in the
body and the result in anxiety also drink plenty of water because water
helps the liver cleanse itself of excess hormones. Next, let's talk about daily
practices for your business. If your day starts with feeling frantic over maybe a
full inbox and feeling overwhelmed, not knowing which direction to take first,
then naturally you're starting the day feeling anxious. So try these tips.
First, treat life as an Olympian like an athlete. Just as Olympians and athletes
are trained to work hard. They are also trained to have enough food and get
enough rest. They can't perform if they don't do those things. Everything about
their life is highly structured to ensure their peak performance. Well,
it's the same with being an entrepreneur or anyone really who is striving to have
excellent productive days. It is imperative that your day, your entire
life is also highly structured. Structure will lead to results because
you are calm and focused and you always know what's coming next. I personally
strive every day for physical, personal and professional excellence. The three
P's I call them and it is a big
challenge, but I know that frankly it's given me the results of where I am today
and in my training company entre. Many of our students have had massive
breakthroughs simply by just following a plan and we provide a course that helps
give them the right structure. In fact, everyone of my students in entre gets a
free training called the awesome life challenge that helps them create
excellence in all three of these areas. Next we'll talk about time blocking. You
know we all have the same 1,440 minutes in a day to use effectively. It is
essential that you schedule time for everything you want to accomplish. This
makes sure that first of all, you are not multitasking at any point because as
we've talked about in other videos, multitasking is a myth and frankly a
disaster in terms of our mental energy. The goal is to work smarter and not
harder. Identify what is important, what is imperative and choose specific blocks
of time to get those things done. Time blocking your day is an easy way to
ensure that everything that should be done will get done, which will help
eliminate anxiety and then you want to learn to say no. This is a big struggle
I see for a lot of people. Focus only on the things that are going to move you
forward in your business and your life goals and say no to everything else. Say
no obsessive, Lee. It's one of the
things I ask myself every day is have I been saying no? Often enough? This can
be really rigid. I mean even saying no to clients, saying no to people that
want to give you money if they are not aligned to your higher vision and could
end up draining your energy and your time. Learn to say no and focus only on
those few things that you really, really deeply desire and then make sure every
day that you schedule some sort of daily downtime. No, don't just don't just say,
Oh, I'm going to have downtime now because I'm tired and I want to flop
down and waste a bunch of time. No, actually schedule it so you know that
you have it to look forward to. It could be even something maybe you've never
done before. The reason for this is by having a free moment, by giving yourself
that space, it allows the endorphins which are the opposite of cortisol.
Endorphins are the feel good hormones, the feel good chemicals they will surge
through the body. When you give yourself a moment of downtime to actually indulge
in something fun, this sparks more imagination and more creativity. When
you do return back to work and being entrepreneurs, we have the luxury of
creating our day. So make sure that we have time for work and also downtime to
recover and re-stimulate ourselves so that when we do get back to work, we can
do even better
work. In fact, I like to create a special moment folder and this is where
you like go get some of your favorite images or words or anything associated
with joy and actually make a slideshow out of it. Some of the best moments of
your life. Literally put your happiness into a slide show and then you can go
back and look at those images. Look at those slides whenever you need to take a
break or you need to jog yourself back into that state of happiness in that
state of flow. It could be anything. It could be your wedding day, it could be
pictures of yourself hiking or on vacation, or maybe images with your
family. Whatever gets you feeling good and then make sure you surround yourself
with winners. And the hardest thing about this honestly is that it's like we
resist it because we, we feel like if we, if we pick who the winners are that
we're like, you know, rejecting everyone else's losers and really I don't want to
be mean, but honestly like it is what it is. Do you want to be successful or do
you want to be nice sometimes. Unfortunately those aren't the same
thing. I'm talking about figuring out the people you aspire to be like and
basically kind of separating yourself from everyone else because life is so
much easier when you're not being dragged down by others who don't have
the same goals as you
and unfortunately in life people, there's a few people that are like you
and that are really driven and really directed and really intentional and have
similar goals and then there's like everybody else, even if they're not
overtly negative, they're going to be indirectly negative because they're not
in alignment. Have you got a mentor? Have you got a mastermind group? Have
you got a specific community that supports your dreams and understands
you? I mean a group that pumps you up when when you accomplish the things that
you are most excited about, not that they're most excited about, things that
you're most excited about. They pump you up for those things. They celebrate your
wins, even the tiny wins. If you're an entrepreneur and you're looking for
that, I invite you to join us at entre nation. We have a free Facebook group
and start feeling supported by other entrepreneurs. Our friends, our family,
they may not always understand what it's like being an entrepreneur, but an
alternation. We definitely get it. Okay. Now let's move into some daily practices
in our evenings and nighttimes. First of all, turn off your devices before
sleeping. This habit will detach you from your day. It'll detach you from the
constant stimulation. It'll detach you from the the neuro fatigue and we'll set
you up to actually get deep and restful sleep. It's recommended that you
completely unplugged from your devices at least two hours before sleeping and
if you're
someone that has to watch something to go to bed, although I'd suggest that
that's not actually a thing, but I know some people say that it is a thing for
them. At least get some blue light filtering glasses and they also have
apps for your phone and your computer that can actually cut out the blue
light. This'll help with eyestrain. It'll help you get to sleep faster when
you do. Finally unplug next in the evening every evening, celebrate your
wins for the day. Take some time for gratitude and to increase your level of
positivity. A good practice is to have an actual gratitude journal or some
people call it a wind book and write down physically on paper all the things
you did that day that were awesome and give thanks for them. Be excited, be
grateful, even be thankful for things that didn't go as maybe you planned
because you learned something. A lot of times that's actually the best thing
that can happen every day. And then meditation, we talked about meditating
in the mornings. Also, evening meditation for another 10 minutes or so
will not only improve your sleep, but it allows you to connect deeper with your
subconscious mind and there are also sleep aiding apps that you can get and
we'll help get into more deep and restful sleep and you can actually
listen to these meditations as you drift off to sleep. Now, that app I mentioned
earlier called Headspace has
a feature called sleep casts that does exactly this and there's also a
meditation album called healing meditation by a lady named Kelly Howell.
That has been really, really successful for me. I won't explain all the details
of how it does what it does, but basically it kind of tricks your brain
and tires your brain and helps you fall asleep. So we have covered everything
that I know of to be able to have a calm anxiety free day. I suggest you now, you
know, maybe rewatch the video or hopefully you are taking notes and think
about which of these practices will actually suit you the best. Then go
create a structured plan. Again, failure to plan is planning to fail. You have to
have a plan for managing managing anxiety. You have to have a plan for
organizing your day. You have to have a plan for accomplishing your goals.
Everything needs a plan, so create a plan on how to reduce your anxiety.
Maybe you need to buy different foods. Maybe you need to make sure you build an
exercise, meditation, whatever it is, and I mentioned earlier in this video a
training that will help you create more structure. There's a link for that in
the description below. Whatever you think might help you the most, just do
it and then please share it by letting me know in the comments below. I love
hearing how my videos have impacted people and definitely don't forget
to subscribe to this channel. I've been an entrepreneur since I was 16 years
old, over 20 years of my life and now I am dedicated to helping people like you
have their most awesome life. Remember, you can also sign up on Facebook for the
nation group if you want that support, and again, in the description below is a
specific training to help you become an entrepreneur and create the awesome life
that you deserve. I just love seeing all my students turn into the best versions
of themselves. Thank you for your time. That's it for this video. I'll see you
in the next one..