If you are someone who values feeling better fast and wants more resources, check out my block the past two weeks for more ideas to feel better.
Routine 11
Anxiety reduction routine - imagine you have tools for your anxiety that you use throughout the day. Each time you recognize that your anxiety is above a three out of ten, you pause and relax your mind-body.
First, practice these daily for a week. You will likely have ones you prefer and that are your favorites. Practice them all, because there might be a time that having a few backups is useful. By the end of the day, using each of these, your body will feel different. You are resetting through out the day instead of letting the body- mind get overwhelmed with a pile of stress.
Try this routine for at least a week before you modify it:
Start your day setting it up for success. Your anxiety tends to be highest upon awakening.
Here are some Yoga poses to stretch your muscles and address anxiety (28 minutes)
https://youtu.be/hJbRpHZr_d0?si=pcl-gi9X9aHZMxez
Or a more intense morning workout- maybe a couple times a week or the weekend... Pilates can get your body moving, cardiovascular health improves, posture and core strength. 11 minutes
https://youtu.be/tYddPTEfS_8?si=l0eX0RWDnd93j3K8
Try this one before lunch.
Chi gong for anxiety. Your body doesn’t appreciate being sedentary unless you are recovering from illness/injury. Slow gentle movements help it. 17 minutes
https://youtu.be/CCicH-iz1oU?si=D5ux-mnNaUkT8S0y
When you end the work day, many people find they need to discharge extra emotions to not take them home and affect the evening.
10 minutes
https://youtu.be/K6kq9N9Yp6E?si=zRZ2-KxjdnSpDtma
Maybe after dinner or before dinner, time permitting - this can help your body relax again.
Guided Meditation
9 minutes
https://youtu.be/pU80BEm43JM?si=r_yahTYE9rCYGnCy
Biofeedback gives you feedback on how your body responds to what you are doing. If you are on the right track, you will quickly know.
10 minutes
https://youtu.be/YcDC_4vn3OQ?si=sA6dFPVzU4UnxtSr
Maybe try this before bedtime
Breathing techniques can profoundly affect your stress levels and relaxation response. 6 minutes for first one and
10 minutes for second one
https://youtu.be/odADwWzHR24?si=X3H_QkvRftyzdR6f
https://youtu.be/B5y4KPgd5so?si=kuy0BXuFngsMIqNZ
There are about a thousand different breathing techniques and books written just on breathing.
You might appreciate acupuncture or acupressure.
You might want to do therapy or somatic therapy or massage or body work.
You might prefer hypnosis and Neuro linguistic programming.
You might like body scans or progressive relaxation techniques.
The idea is to keep going until you find a good fit for you or create your own.
Don’t give up too early on a technique.
Don’t try too many at once. Sample a few, then choose 2-3 and do them daily for a good month. With that level of discipline, your anxiety doesn’t stand a chance.
Routine 11
Anxiety reduction routine - imagine you have tools for your anxiety that you use throughout the day. Each time you recognize that your anxiety is above a three out of ten, you pause and relax your mind-body.
First, practice these daily for a week. You will likely have ones you prefer and that are your favorites. Practice them all, because there might be a time that having a few backups is useful. By the end of the day, using each of these, your body will feel different. You are resetting through out the day instead of letting the body- mind get overwhelmed with a pile of stress.
Try this routine for at least a week before you modify it:
Start your day setting it up for success. Your anxiety tends to be highest upon awakening.
Here are some Yoga poses to stretch your muscles and address anxiety (28 minutes)
https://youtu.be/hJbRpHZr_d0?si=pcl-gi9X9aHZMxez
Or a more intense morning workout- maybe a couple times a week or the weekend... Pilates can get your body moving, cardiovascular health improves, posture and core strength. 11 minutes
https://youtu.be/tYddPTEfS_8?si=l0eX0RWDnd93j3K8
Try this one before lunch.
Chi gong for anxiety. Your body doesn’t appreciate being sedentary unless you are recovering from illness/injury. Slow gentle movements help it. 17 minutes
https://youtu.be/CCicH-iz1oU?si=D5ux-mnNaUkT8S0y
When you end the work day, many people find they need to discharge extra emotions to not take them home and affect the evening.
10 minutes
https://youtu.be/K6kq9N9Yp6E?si=zRZ2-KxjdnSpDtma
Maybe after dinner or before dinner, time permitting - this can help your body relax again.
Guided Meditation
9 minutes
https://youtu.be/pU80BEm43JM?si=r_yahTYE9rCYGnCy
Biofeedback gives you feedback on how your body responds to what you are doing. If you are on the right track, you will quickly know.
10 minutes
https://youtu.be/YcDC_4vn3OQ?si=sA6dFPVzU4UnxtSr
Maybe try this before bedtime
Breathing techniques can profoundly affect your stress levels and relaxation response. 6 minutes for first one and
10 minutes for second one
https://youtu.be/odADwWzHR24?si=X3H_QkvRftyzdR6f
https://youtu.be/B5y4KPgd5so?si=kuy0BXuFngsMIqNZ
There are about a thousand different breathing techniques and books written just on breathing.
You might appreciate acupuncture or acupressure.
You might want to do therapy or somatic therapy or massage or body work.
You might prefer hypnosis and Neuro linguistic programming.
You might like body scans or progressive relaxation techniques.
The idea is to keep going until you find a good fit for you or create your own.
Don’t give up too early on a technique.
Don’t try too many at once. Sample a few, then choose 2-3 and do them daily for a good month. With that level of discipline, your anxiety doesn’t stand a chance.
RSS Feed
