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3 Steps to Feeling Less Anxious

3 Steps to Feeling Less Anxious (1)

 

Ok, real talk. I sometimes have overwhelming anxiety. My heart races, my hands shake, and I start to feel nauseous. The littlest things would bring it on, from thinking about my long to-do list for after work, to worrying about what I was wearing that day.

 

Spending too much time worried about what I thought people thought of me, what kinds of impressions I was making was turning my mind against me and making me miserable. I couldn’t let my mind wander without negative thoughts causing me to spiral.

 

It can be scary what the mind can do to convince you of the opposite when you’re feeling vulnerable. And if you let it take hold, it can start to chip away at your confidence and self worth. I had to find a better way to feel less anxious.

 

 

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To make matters worse, I also would then create more anxiety by now focusing on why I was so worried about those things in the first place! It was an endless cycle that last far too long. And I knew it wasn’t a way to live.

 

 

My intuition was clearly showing me that something needed to change! 

 

 

So I’ve found that these methods that had me feeling less anxious fast, and got me back onto the right track of more positive thinking and focus.

 

 

 

3 Steps to Feeling Less Anxious

 

 

 

Breathing

Taking long breaths from the lower lungs has been scientifically proven to reduce blood pressure, heart rate, and overall stress. When we’re feeling anxious, we tend to take shallow breaths from the upper part of our lungs which can cause the body to respond like it would if you were hyperventilating.

 

*Enters panic mode*

 

So there comes the quickened heart rate and other intense physical responses. These are what you want to work through to get back on track. So when I start to feel the anxiety creep up, I inhale for 2 seconds, then exhale for 4. Then in for 3, out for 6. Doing this exercise in multiples makes me exhale for longer, which helps adequately relax my whole body.

 

 

Related: How Being Patient With Yourself Reduces Stress

 

 

 

Guided/Self Meditation

Whether I use an  app or just sit in silence for a few minutes, mediation has really helped me calm my nerves. Allowing our minds to be silent, to not focus on our busy lives for even a short time, can really recharge us mentally and emotionally.

 

And if you’re like me when you get really overwhelmed, your shoulders get tense, your posture is thrown out of wack, and your mind is racing. Paired with the breathing techniques above, calming yourself physically and mentally will help you learn your own negative habits so you can counteract with positive, self care habits.

 

Practice spending time away from potential distractions and allow your inner voice to become much more familiar. The more you get in touch with what you need, the better you’ll live and feel.

 

 

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Mantras 

Mantras, or positive affirmations, are powerful tools to fight back against your negative self talk. Find brief words or phrases to recite to yourself, every time you have a moment of anxiety. Even chanting “You can do it” quietly to yourself will do wonders for your mental conditioning.

 

 

Related: 27 Self Care Affirmations For a Positive Mindset

 

 

It keeps your mind from going down the rabbit hole of “I’m scared to do this. I can’t do this. I won’t ever be able to do this” and crushing your confidence. Some of mine are:

 

 

“You know your greatness. So be great”

 

“You are meant to be here. Be calm and collected. This is your gift”

 

 

 

I hope that if you’re suffering the way the I was, that giving these methods a try will help you find relief. When you’re able to naturally reduce the feeling of anxiety on your own, you gain confidence in knowing that you have control, especially in the moment.

 

I believe that constant conditioning of our minds is necessary to listen more deeply to our intuitions. It will always be a work-in-progress, but it has worked wonders for me, and I know it will for you too!

 

 

 

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About The Melanated Maven

Hi, I’m Joanna. Self Care Blogger & Freelance Writer. I went from stressed-out perfectionist to self-care enthusiast by finally choosing to make my intuition and my self-care top priority. That’s why I created this sacred space to provide inspiration and motivation for black women struggling to make themselves a priority. And to empower themselves to create happier and more authentic lives through positive and actionable steps. You are worth finding your own freedom. Your happiness depends on it. Let’s heal together. Click "Start Here" to read about my journey!
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5 thoughts on “3 Steps to Feeling Less Anxious

  1. Me too! Quiet gives the mind and body a chance to be introspective without distractions. Thanks for the feedback!

    1. They’re so simple and can transform how we think and more importantly how we view ourselves. Thanks for stopping by and giving feedback!

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