Breathing Strategies to Effectively Manage Anxiety

Breathing Strategies to Effectively Manage Anxiety


It might sound odd to use breathing to manage anxiety, but there’s a good reason why breathing techniques can be so influential. Your breathing is the only aspect of your physiology that you can consciously control with ease.

Your breathing has a great effect on your physiology. Using the power of your breath can be an effective way of managing your anxiety. Best of all, it’s free and always available to you. It’s the most effective way to mange a body that is in a state of fear which in turn creates anxiety,

Follow these strategies to use your breath to manage your anxiety:

Equal breathing. This technique has been around for thousands of years in various yoga traditions.

  • Close your eyes and evaluate your normal breathing pattern. Notice how many seconds you spend breathing in and how long you spend breathing out. Do this for just a minute or two.
  • Now, slowly count from 1-4 as you inhale through your nose. It’s fine to breathe through your mouth if your nose is stuffy.
  • Exhale for the same 1-4 count.
  • Neither your inhalations or exhalations should be overly full. Just breathe comfortable, full breaths.
  • Keep the counts of your inhalations and exhalations the same. Repeat for 5-10 minutes.

Long exhale. This is a great breathing technique if you’re feeling panicked. It’s a very effective way to combat the effects of hyperventilation.

  • Part 1: Extend your exhalations for as long as you can. Try to squeeze out as much air as possible without making yourself miserable.
  • Then, relax and allow your lungs to naturally fill with air. You can do this by simply relaxing. It’s not necessary to actively inhale. If you’ve exhaled completely, your lungs will fill with air if you just relax. Continue for five full minutes.
  • After five minutes have passed, try this next exercise for an additional five minutes:
  • Part 2: Exhale for twice as long as you inhale. Three seconds in, and six seconds out is a good starting point. Try longer and shorter timeframes and see what effect it has.

Belly breathing. This is one of the more popular breathing techniques to enhance feelings of wellbeing.

  • Lie down and put one or both hands on your belly.
  • Take a full, deep breath (you’ll feel your belly rise) and hold it for a short period of time. How long is up to you. Start with just a count of one and extend it as you see fit.
  • Relax and allow your body to naturally expel the air. You’re not intending to exhale. You’re just relaxing and allowing nature to take its course.
  • Pause again for as long as you like.
  • Again, 5-10 minutes is sufficient, but you can always go longer if you like.

Alternate nostril breathing. This is another yoga technique that people seem to either love or hate. It’s a little more complicated, so it can be distracting. This is great if you need a distraction from your anxiety.

  • Breathe normally, but only use one nostril at a time. Gently place your finger over one nostril, and then inhale and exhale through the other nostril.
  • After you complete one breath cycle, close off your other nostril and repeat the process with the other side.
  • This process can be combined with any other breathing technique. Play around with it and see what works for you.

These are just a few examples of breathing techniques that can be utilized to minimize anxiety.

How you breathe can have a powerful effect on your body and your emotions. Learn how to use your breath to your advantage. The answer to your anxiety might already be within you.

10 Oddly Beautiful Natural Ways to Reduce Anxiety

10 Oddly Beautiful Natural Ways to Reduce Anxiety


Anxiety can take over your life without you really knowing it. It’s important to stay in touch with your inner self to maintain balance and notice when there might be a problem.

If your anxiety is severe or causes you to panic, be sure to see a health professional. However, for day-to-day anxiety, there are natural ways you can reduce anxiety by yourself.

Here are some herbs, tips, and techniques you can use to alleviate your anxiety:

  1. Passionflower is a popular herb that has been known to help reduce anxiety. For many, passionflower is as effective as some prescription drugs. It also helps with insomnia since anxiety and insomnia often go hand in hand.
  1. Self-Hypnosis. Hypnosis can be a great way to relax and get in touch with your subconscious. Self-hypnosis enables you to perform techniques on yourself instead of requiring someone else’s assistance.
  1. Proper Nutrition. Sometimes you may forget about the intense connection between how you feel and what you put into your body. Simply paying attention to getting a natural, well-balanced diet can help you reduce anxiety.
  • If eating right is difficult for you, be sure to take a multivitamin and avoid chemicals, processed foods, and caffeine when possible.
  1. Time Management. A hectic schedule can cause anxiety. Perhaps it’s time to drop some activities or manage your time in a more efficient fashion. Remember to schedule time for yourself to focus on activities that relax you.
  1. John’s Wort. St. John’s Wort has been used as a supplement for centuries. It’s a natural herb that can help with both depression and anxiety. It’s best used for mild to moderate cases.
  1. Acupuncture is an ancient art that can reduce your anxiety by enabling you to feel calm and relaxed. It involves the use of thin needles that are used to relax your muscles.
  1. Worry Time. If you feel that all you do is worry, it’s time to pick a worry time. Choose a period of the day – maybe 5 to 6 PM – where you allow yourself to worry as much as you want. Worrying is simply not allowed or tolerated during the rest of the day.
  • Every time you feel worries arise during other times of the day, tell yourself that the worries have to wait for your worry time. You’ll soon find that you won’t really worry all that much during your worry time!
  1. Studies have shown that regular exercise can reduce anxiety. Exercise produces serotonin (the “feel good” hormone), relieves stress, increases oxygen levels throughout the body, and relaxes your muscles.
  1. Pick a time each day when you can meditate. Find a quiet, relaxing place and focus on your breathing while you relax. Next, immerse yourself in visualizing that you are living the life you desire. Meditation can relax, inspire, and motivate you.
  1. Valerian Root. This is another natural anxiety herb. It’s an excellent choice if you also have trouble sleeping. Valerian root can be taken as a tea or a capsule and should be taken approximately two hours before you go to bed.

Whether you choose a natural herb, activity, or life change to reduce your anxiety, you’re making a good decision when you opt to go with a natural solution to your problem.

My Body Is Healthy, Whole, and Strong – Affirmations

My Body Is Healthy, Whole, and Strong - Affirmations


Are you experiencing anxiety about your health during these stressful times? Use these affirmations and start feeling better today. Read these affirmations throughout the day to relieve your health anxiety. Make sure to save or even print this page.

I am grateful that my body is healthy, whole, and strong.

  1. A healthy, whole, and strong body is a priority for me. I am grateful to have a healthy body. My life is better, fuller, and richer because health, diet, and fitness are my priorities. My body is getting healthier each day in every way.
  2. I strive to increase my overall health. I accomplish this by focusing on a nourishing diet and avoiding unwholesome habits. I have a healthy lifestyle that supports both my physical and emotional well-being.
  3. I get enough sleep each night to rejuvenate my mind and body and prepare them for the rigors of a new day.
  4. I exercise on a regular basis to build strength and endurance. I follow my regular workout schedule religiously. I enjoy working out and my fitness routine pleases me. I am usually free of injury because my body heals quickly and easily.
  5. My body is a gift that I care for to the best of my ability. I know that I only get one chance to take great care of my body, so I avoid damaging it.
  6. I see my physician regularly and whenever else it becomes necessary. I follow whatever advice I am given. I like and trust my physician. We have an excellent relationship. My physician is knowledgeable and he provides excellent medical care.
  7. Today, I am creating a body that is healthy in every way. I make healthy decisions that ensure my well-being and vitality. I am grateful that my body is healthy, whole, and strong. I feel truly blessed.

 Self-Reflection Questions:

  1. Which of my health concerns still need to be addressed?
  2. What unhealthy habits can I change?
  3. How would my health change for the better if I made it more of a priority?

9 Healthy Steps to Help Cope With Anxiety

9 Healthy Steps to Help Cope With Anxiety


If you struggle with anxiety on a daily basis, you may find yourself using unhealthy methods, such as drug or alcohol abuse, to cope with it.

For obvious reasons, this is not the best approach, but what is?

Consider these strategies:

1. Deep breathing exercises. Many of us use our chests to breathe rather than the diaphragm, which is a large muscle found in your abdomen. When you breathe in, your stomach should expand and then contract when you breathe out.

  • Breathing with only your chest will cause you to have short and shallow breaths that can cause increased stress and anxiety.

2. Progressive muscle relaxation. This technique involves tensing your muscles and then relaxing them one at a time. When you do this you’re teaching your muscles that when you’re stressed, which often causes muscle tension, that you need to relax.

3. Mindfulness. This is a common technique to reduce anxiety. With mindfulness, you put your full attention on what you’re doing in that moment. You notice the sights, sounds, and smells around you. When your full focus is on the present moment, there isn’t room for feelings of anxiety.

4. Self-monitoring. What triggers your anxiety? It may be that certain people, events, or situations cause you to feel anxious. Once you figure out your triggers, you may be able to do something to prevent the oncoming anxiety.

5.Get support from others. It has been found time and time again that support from friends and family is incredibly important when dealing with anxiety. Having someone you trust that you can talk to can be helpful.

  • There are also therapists and various groups available full of like-minded people dealing with similar issues who may be able to help too.

6. Self-soothing strategies. While support from others is beneficial, sometimes you may find yourself alone. One self-soothing technique involves being positive and telling yourself that everything will be okay and that you can handle the situation.

7. Write down your thoughts and feelings. Rather than keeping how you feel inside to fester, it would be better for you to get these thoughts out of your mind and onto paper.

8. Distraction techniques. Sometimes focusing on your emotions can make them even stronger and leave you feeling more out of control of the situation. By using distraction, you’re taking your mind off your emotions, making them easier to manage.

  • You can do activities you love to distract yourself. A walk is commonly used as a distraction. So are puzzles. Anything you love.

9. Work towards a goal. Achieving a goal can be motivating and can help reduce both depression and anxiety.

  • Try using a technique called behavioral activation. Each time that you feel anxious, engage your mind in a positive and rewarding activity, such as working toward a goal.

These strategies can each help you to cope with anxiety. Some may work better for you than others. Some may work better in different situations. And some may not work for you. The key is to practice them and then try them out in anxious situations to see which ones work best for you.

Your Ego – What’s Fear Got to Do With It

Your Ego – What’s Fear Got to Do With It


Are you aware that your ego loves fear? In fact, it thrives on fear, stress, and anxiety. However, holding on to fear prevents you from growing as a person and finding true happiness.

But it’s not your ego’s fault. It’s just trying to protect you!

So what’s a person to do?

Learn more about this surprising revelation:

1. What is the ego? The ego is part of your being. It reacts to the outside world and shapes how you see it. Your ego controls how you view yourself in relation to others. However, it’s important to note that you can master this.

2. Notice the ego self-talk. The self-talk can be both positive and negative.

  • * You may see the ego come through in statements such as I’m not good enough or smart enough. On the other hand, you may see it in thoughts such as I’m perfect, capable, or beautiful.
  • The ego uses “I” and “me” in these self-talk conversations.

3. Pay attention to fear. Since the ego is connected to the outside world and how you view yourself, fear is a prominent part. You may be afraid to look foolish. You may be scared to do something new. You may fear talking to others.

  • Your ego is fragile, so it can get hurt easily. For example, someone may say something that hurts your feelings. You immediately shut down and don’t want to talk to this person again. This is your ego in action. You’re hurt and scared of hearing them say something negative again.
  • It’s beneficial to recognize the fear, learn to adjust it, and work through it.

4. Understand psychological fear. In some situations, fear is necessary and can preserve you. However, the fear that comes from your ego is psychological and not necessary.

  • Fear of the unknown or being in a dark alley is normal. This is your gut trying to save you from a dangerous situation.
  • On the other hand, fear of talking to a safe crowd at a conference is your ego talking. Psychological fear can be damaging, intrusive, and distracting. It can lead to anger and resentment.

5. Recognize fear and worry. Fear and worry often appear together. Fear can lead you to anxiety. The two are linked, so it’s hard to separate them.

* However, if you recognize that worry is the real issue, then fear won’t have a chance to take over. You can control how much you worry, so fear doesn’t have a chance to stop you.

6. Learn to be present. By learning to be present and observing your fear from a distance, you can control it. Awareness is the key to conquering fear created by the ego. Once you’re aware of how your ego is creating fear and anxiety, then you can observe it and learn to shape it.

  • You have the power to stop the fear in your mind. It’s important to remember that all the negative scenarios in your head don’t have to happen in real life. They can stay as imaginary issues. They may never materialize or cause you heartache.

Fear doesn’t have to take over your life. You can learn to master it and be happy.

11 Powerful Ways to Overcome Fear and Anxiety

11 Powerful Ways to Overcome Fear and Anxiety


One of the curses of being able to think and reason is the ability to feel fear and anxiety, even when neither are warranted. Fear and anxiety can serve as helpful cues that there may be a situation that deserves caution, but after this is accomplished, they actually cause more harm than good.

You create your own fear and anxiety. You can also create your own peace and serenity.

Choose to minimize the effects of fear and anxiety in your life:

  1. Breathing is the fastest way to derail fear and anxiety. When faced with fearful thoughts or situations, we begin breathing quickly and shallowly. This begins a cascade of physiological events that result in feelings of fear and anxiety. It’s possible to circumvent this process by breathing deeply and slowly. *Try breathing quickly and shallowly for 60 seconds and see how you feel. Now try breathing slower and deeper. Notice the differences.
  2. Act normally. Continue behaving as you would if there were nothing to fear. You can communicate to the fearful part of yourself that everything is okay. If you can act as if everything is fine, your brain will begin to believe it.
  3. Spend time with supportive friends and family. A night on the town can work wonders to relieve stress and anxiety. A long, meaningful talk over a cup of coffee can be very beneficial.
  4. Have positive expectations. Fear and anxiety are the result of expecting the worst. When you expect the best, you can’t feel afraid. You’ll feel excited instead.
  5. Start small. Afraid of spiders? Look at photos of small, harmless spiders until you feel calm and relaxed.
  6. Let it go. It’s common for fear and anxiety in one part of your life to bleed over into other parts of your life. A rough morning meeting with the boss could ruin the rest of your day if you let it. Once the event is over, decide to let it go and move on.
  7. Sweat. The chemicals that your body releases during times of fear and anxiety can last quite a while. One easy way to get rid of them is to exercise. Work up a sweat and watch your fear and anxiety melt away. This is also a much healthier way to deal with unpleasant feelings than drugs, alcohol, or overeating.
  8. Reward yourself. After dealing successfully with a challenging situation, celebrate. This will help teach your brain that these stressful situations have a positive outcome. Buy yourself something small or do something enjoyable. Anything that puts you in a good mood is a good choice.
  9. Take action. If you’re worried, do something to resolve the source of your worry. By taking action, you’re taking responsibility. You also become more focused on your plan, which takes your mind away from your worries. The more you do to resolve the situation, the less fear and anxiety you’ll feel.
  10. Distract yourself. Sometimes there’s nothing you can do about the situation. In those cases, distractions can provide relief. Ensure that your distractions are positive, such as reading something beneficial or getting some exercise. At the very least, avoid distractions that are unhealthy or lead to additional challenges.
  11. Use positive affirmations. Keep your mind focused on positive thoughts by saying positive things to yourself. How you talk to yourself affects your mood and experience.

Fear and anxiety can be crippling if allowed to go too far. There are many techniques for minimizing these negative emotions. Those that feel fear and anxiety on a regular basis are experts at generating these feelings.

Become an expert at generating feelings of peace and comfort, instead. It just takes practice.

Beat Imposter Syndrome

Imposter Syndrome by Packy Savvenas


Do you feel like a fraud in danger of being exposed when someone praises your work? Do you think your achievements are just a matter of luck? If so, you may be experiencing Imposter syndrome.

That’s the term psychologists invented in the 1970s when they were studying successful women. Now, they know that men are just as likely to be affected.

In fact, an estimated 70% of adults experience the symptoms at least occasionally. You may be especially vulnerable when you’re trying something new or celebrating an important occasion like a job promotion.

Impostor syndrome may be caused by your personality or the way you grew up. Whatever the reasons, you can stop undermining yourself. Learn to experience doubts without letting them interfere with the happiness and success you deserve.

Changing Your Thinking:

  1. Remember your achievements. Review your track record. Putting your victories in context will show you that they’re not flukes.
  2. Give yourself credit. Change your self-talk. When you catch yourself becoming critical, congratulate yourself, instead. Reframing your thoughts will help you to view yourself in a more positive light.
  3. Accept uncertainty. Impostor syndrome is often associated with perfectionism. Embrace yourself unconditionally, including your strengths and weaknesses. Set realistic goals and expectations.
  4. Validate yourself. Live up to your own standards rather than relying on approval from others. Be mindful of your thoughts and feelings so you can manage them effectively.
  5. Appreciate effort. Do you regard struggling as a sign of weakness? In reality, success often requires careful planning and hard work.

Changing Your Behavior:

  1. Talk it over. Impostor syndrome can be a difficult cycle to break because your first impulse is to cover it up. On the other hand, revealing your insecurities will help you to put them in perspective.
  2. Build support. Ask family and friends for help. Having the courage to be vulnerable will boost your confidence and strengthen your relationships.
  3. Fight stereotypes. Feeling like an outsider can contribute to impostor syndrome. For example, maybe you’re much older or younger than your coworkers. Look for ways to turn that diversity into an advantage instead of feeling awkward about being different.
  4. Be spontaneous. You may be putting unnecessary pressure on yourself if you frequently over-prepare for various events. Throw a party with takeout pizza instead of spending an entire day in the kitchen.
  5. Accept compliments. Can you receive praise graciously or do you secretly want to run and hide? Practice saying thank you sincerely. You’ll create a more pleasant experience for yourself and your admirers.
  6. Find a mentor. Changing long-standing habits can be tough work. Working with a mentor will give you the benefit of ongoing feedback from someone you trust. You may also feel more accountable knowing that someone else is monitoring your progress, too.
  7. Teach others. Recognizing your areas of expertise can be tricky when knowledge and skills build up slowly over time. Instructing others is an excellent way to learn more about yourself while providing a valuable service.
  8. Stay relaxed. Challenging situations are likely to trigger any defense mechanism. You’ll find it easier to be authentic if you manage daily stress. Block out time for meditation and physical exercise. Slow down and take a deep breath if you find yourself starting to question your worth.
  9. Take risks. Impostor syndrome can hold you back from trying new things. Make a list of projects that excite you and take pleasure in learning as you go along.

Build your confidence and sense of belonging. Overcoming imposter syndrome will help you to feel more comfortable with yourself and take more satisfaction in your achievements.

“Conquer Fear” eBook

Conquer Fear Thumbnail

In this eBook, we’ll cover proven strategies for facing and overcoming your fears.

You can use these techniques to Develop the Habit of Courage, Develop the Habit of Dealing With Discomfort, and even Identify Your Fears!

Learn how to start conquering your fears and take a path to becoming unstoppable in every area of your life. Once you put these steps into play, you can truly become and live a life of freedom.

In fact, here’s just a sample of what we’ll cover in this incredible FREE eBook:

  1. Confront your fear. Our natural instincts are to run the other way. Try holding your ground for a change. Feel the fear in your body. Avoid distracting yourself or avoiding the situation. Just sit with those uncomfortable feelings and give them your full attention. Notice how those feelings dissipate within a few minutes.
  2. Expect success. Things generally seem to work out for the best in the end. Expect a positive outcome and fear is difficult to maintain.
  3. Stay with reality. How many failures have you had in life that created long-term challenges for you? Very few. It’s easy to create disastrous scenarios in your mind, but that’s the only place they exist. Realistically, you have little to risk in most situations. The most fearful situations have the biggest rewards.

* Cool insights, tips, and tricks I’ve learned over the last 25 years diminishing my fears and anxiety.

… and much, MUCH More!

Don’t miss this breakthrough eBook that will finally show you how to learn effective healthy strategies for conquering your fears.

1) Just Tell Me Where to Send Your Free eBook:

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What About the Physical Effects of Anxiety

Anxiety affects your body as well as your mind. In addition to worrying and feeling nervous, you may experience changes in your immune function, circulatory system, and other areas. Anxiety may also be caused by physical conditions and may increase your risk for certain disorders.

It’s an important issue, because anxiety is the most common mental illness in the United States, affecting an estimated 40 million adults each year. It can take many different forms, including generalized anxiety disorder, social anxiety, or phobias.

Whatever the cause, anxiety usually responds well to lifestyle modifications. If you or someone you know is being treated for anxiety, consider these physical changes that you may want to address.

Managing the Physical Symptoms of Anxiety

When you’re stressed, your body releases hormones, such as adrenaline and cortisol, that prepare you for fight or flight. Since such physical responses are rarely required in modern life, those chemicals now wind up interfering with natural body functions.

While you can’t eliminate stress, you can use strategies for dealing with it more constructively.

Try these ideas to relieve anxiety:

  1. Breathe deeply. When you’re tense, your breathing tends to become rapid and shallow. Remind yourself to slow down and breathe from your abdomen instead of your chest. You’ll feel calmer and increase the supply of oxygen and nutrients to your brain and other organs.
  2. Avoid infections. Anxiety may hamper your immune system. Take extra precautions against catching colds and other bugs. Wash your hands and keep them away from your face.
  3. Dress in layers. Blood vessels sometimes constrict as the result of chronic stress, making it more difficult to regulate your body temperature. Keep a sweater or wrap handy if you’re prone to sweats and chills.
  4. Eat well. Anxiety has a major impact on your digestion. You may overeat or lose your appetite. You may experience irritable bowel syndrome or stomach-churning. Plan out your meals and snacks to give your body the nutrients and calories it needs.
  5. Limit caffeine. Does coffee give you the jitters? Try cutting back on caffeine to see if you feel more at ease. You may want to avoid coffee completely or limit yourself to one cup a day.
  6. Exercise regularly. Physical activity is one of the most effective and constructive methods for dealing with stress. Find a variety of activities that you enjoy. Invite a friend or family member to work out with you so you’ll have more fun and increase your chances of being consistent.
  7. Rest and relax. Anxiety often interferes with sleep, so remove any obstacle you can. Go to bed at the same time each night and keep your bedroom dark and quiet. Relax during the day with meditation, instrumental music, or a warm bath.

Identifying the Physical Causes of Anxiety

Anxiety disorders usually develop in childhood or early adulthood. You may want to see your doctor if you begin to have excessive anxiety later in life, so you can rule out physical causes.

These are some of the issues to look for:

1. Overactive or underactive thyroid. Overactive and underactive thyroids are among the most common physical causes of anxiety. Your doctor can perform simple tests to help you receive appropriate treatment.

2. Issues in the brain. Brain tumors are rare, but they can cause psychological changes. An early diagnosis increases your chances of recovery.

3. Chronic conditions. Struggling with a chronic condition can make you more vulnerable to anxiety. Let your physician and loved ones know if you need extra help.

Understanding the physical effects of anxiety can help you heal your mind and body. Learn to manage stress so you can enjoy greater physical comfort and peace of mind.