Hi guys!
Its me natalie!
…..Who here has anxiety?
Raises hand awkwardly.
It's okay I do too.
And if you’ve ever had anxiety, please give this video a thumbs up so that the rest of
us don't feel so alone.
My intention for this video is to give you exercises and tips that are actionable to
reduce anxiety, stress, self doubt RIGHT NOW.
Also, I have a little gift for you!
If you go down in the video description you will find a FREE downloadable worksheet that
can help you better manage your anxiety . It’s filled with little things to put you in flow
and a mindfulness state of mind :)
I want to give a huge shoutout to ryan for texting me and watching my videos.Thank you
so much!
If you’d like a shoutout in my next video and a chance to chat with me, text me right
now at this number.
(points down) once you’ve done that comment below #natificationsquad so I can be sure
to view your text now!
Subscribe to this channel for more content and for more doses of inspiration check out
my IG where I’m currently doing fun little giveaways! <3
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Phew. omgosh i have so much to do.
How am i going to get this done ugh.
Phew i feel like i cant even breathe.
Ahh okay just focus natalie..just focus on right now..
Oh boy, i have way too much on min mind!!
1.
Whenever you feel like this the very first step is to- Slow It Down - now you know
this is happening when you can no longer breathe properly, your fidgety, you can't focus, your
chest is getting heavy.
Intuitively your body knows, it'll tell you so Listen to it.
You can literally force yourself to slow down by eating hot foods.
Drink your favorite warm tea and the fact that you have to slowly drink it because it's
hot will allow you to naturally slow down.
Drink a nice bowl of soup.
And mediate into it.
Practice gratitude and focus your worried energy into a more positive one while you
blow out the heat and slowly eat.
2.
Reduce Anxiety in 10 seconds!
Proven to work to help stop an anxiety attack from coming on.
What this is going to do is bring your mind back!
Right because usually when you are feeling anxious your stuck in the future- the unknowing
or your dwindling on the past!
So heres a quick trick.
• 5 things you see-find a focal point: pens, flowers, ceiling, jupiter, hands, whats in
front computer • 4 things you feel- planner, grapes, chair,
ring • 3 things you hear- fan, breathing, outside
world • 2 things you smell- hummus (what your
eating) , my perfume • 1 thing you taste- tea aftermath
3.
TRIGGERS zap emoji like this Understand your triggers!
What are triggers?
This can cause (an event or situation) to happen or exist.
For example, for me!
It’s not feeling prepared.
ex) I posted on IG a picture of my fridge.
You guys said it was so empty.
I felt unprepared.
That triggered a panic and so yeah.
• Unpreparedness
Another common trigger for you may be being • Overly scheduled.
This can cause your mind to feel stressed because your to do list is ENDLESS and you
just can't seem to see the end of it!
So learning to say NO is so important.
Because when you say no to others that just might mean you are saying YES to yourself.
• Map- create it on ipad (what i think work is like vs what it is like)
Now when you are triggered you • Stop breathing.
4.
Breathing is SO important.
That’s why it's so emphasized in childbirth, exercise and yoga.
So heres a little breathing technique or guided meditation for yah!
This is called 4-7-8 breathing exercise that helps alleviate stress and anxiety immediately.
Steps: • Take a seat and get comfy
• Place a hand on your chest and tummy (this allows you to connect with yoursef)
• Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds and repeat it so on so
forth until your heartbeat regulates and you feel calmer.
5.
Pets helping with anxiety- Pets, especially dogs and cats, can reduce
stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even
improve your cardiovascular health.
Caring for an animal can help children grow up more secure and active.
• Huddle in position • Licking to bring you back to the now and
be present • Nudging you
• Laying on chest to slow down heartbeat - incorporates touch
6.
title card: phone= mood What is draining your phone battery?
This is an interesting one.
What are you consuming on your phone that is changing your mood?
If you go into your smartphone there is a function — that will show you which apps
on your device are using the most battery power.
It’s usually sorted by the last 24 hours or the last seven days.
This list can serve as a powerful map for your emotions.
For instance, if you notice you’ve been feeling better than normal- look at the apps
in the last 24 hours and the same is true, if you feel sad look at the apps that your
consuming in that day.
The next time you’re feeling great, take a screenshot of your battery percentages and
try to keep track of your happy apps — whatever you’ve been spending more time with lately
that has kept you feeling good (and not feeling bad).
More important, when you start feeling a bit low, pull up your list of happy apps and try
to use those apps that bring you joy.
7.
Coping with guilt- • Ive had panic attacks in the past and
Following a panic attack I'm left with a lot of guilt.
Or if im anxious im usually unmotiated and that can me feel guilty.
• Write things down.
• All your feelings, nothing is off limits and forgive yourself you are a human being.
Guilt stresses the body out more.
It creates tensio in your shoulder your back.
So take this time to express yourself with writing.
If you are struggling with where to start, check out the downloadable pDF below :)
8.
Dolce far niente underneath (sweetness of doing nothing) in cursiveTake a moment to
do nothing!!!
When was the last time you did NOTHING.
Comment below im curious.
Dolce far niente is an Italian phrase that means pleasantly doing nothing.
I learned this from the movie eat pray love and hmmm i LOVED it.
So how to do nothing!
• Sit with yourself in silence.
Literal silence.
Close your eyes.
Put your phone away.
Maybe something meaningful will or impactful will come for you, a moment of realization,
an or maybe you'll just be taking a moment to breathe and that's okay, no expectations.
• If your finding it hard to sit still and do nothing- try looking at something and focusing
your energy into it.
This could be a flower, your pet, the clouds.
Anything.
Mindfulness tasks - washing dishes, tracing letters, coloring
9.
Be a kid again Adulting is hard we all know that.
Shit gets real.
Life too.your responsibilties and magnified.
Its scary i hey it so be a kid again.
Take out a piece of paper pen and remind yourself of your old room start there.
Mine was hello kitty all over.
Pink walls.
I had my fancy oneside.
Take yourself back to just spark your remember write out your hobbies you had as a kid or
things you remmebered caused you joy.
• Nesquick - yeah i dont drink that anymore bit it still makes me feel fuzzy
• Draw/ paint- buy drawing book • Writing stories/ using imagination
• Watching lizzie mcguire- thats so raven
10.
Find your own therapy- and it doesnt have to be pouring your heart in a room to
a stranger.
I recently got a life coach and OMG!!!
Its change dmy life for real.
I neevr liked the idea of spilling my heart out for an hour this form of therapy has been
more actionable, we talk about my life in a more hollistic way, its very spiritual which
i appreicate.
But you see therapy doesnt have to be like that.
It can mean • Petting your pet and just being in the
moment, staring into their eyes, etc.
• It can mean cleaning- this can be super therapeutic for some people and it makes you
focus on a task in the mooment and then you see a result so theres a sense of euphoria.
• Oprah winfrey says shes neevr needed a therapist because she has her own best friend
Gayle to talk to.
Maybe that could be your kind of therapy.
11.
affirmationsUse affirmations for anxiety( you can find all of these in the PDF- affirmations
are reminders to yourself- its a way to talk to yourself in a more positive way.
Here are a few examples (shot of me looking in mirror talking)
• I am safe • I have faith that everything will work
out • I am powerful beyond measure
• I control my thoughts
Stand in front of a mirror and look yourself in the eyes.
... Say your affirmation (or list of positive
affirmations) slowly and clearly.
Repeat the affirmation(s) 3-5 times, really focusing on the meaning of each word.
This will help motivate you to be better and help to overcome inner barriers and self-doubt.
For more ways to reduce anxiety click the link my description and download the free
worksheet.
You can put this on your mirror, next to your bedstand as a contsant reminder.
Thumbs up if you enjoyed this video!
Comment below what are ways you reduce your anxiety and to connect with me even more text
me at this number right here.
If youre bored check out this next video right here!
It’s super helpful!
See you there! :)