My Best Tool for Anxiety (Perfect for Sleep)

If you're not feeling anxious right now , you may not find this tremendously helpful . It can be useful , but this is something that you're going to want to have saved for any time that you are experiencing intense anxiety . And this has been on my mind recently because I've been going through some intense anxiety stuff .

In the next solo episode , I'll share with you more details on what happened for me recently and how I worked through it , but in this episode , I really want to share with you an actual tool that I lead my clients through frequently whenever they're experiencing heightened anxiety , and I realized that I really wanted a place where anyone could come and do this at

any time . If you feel like the weight of the world is on your shoulders , I can totally relate , and this episode , this practice of connection , is going to be extremely helpful for you in processing how you feel in working through that anxiety and coming out the other side with more understanding , more compassion for yourself and , hopefully , some relief .

Now I want to recommend that , as you do this , as you listen to me guide you through this practice don't focus on feeling relaxed or calm . Those often are really nice byproducts of this work , but they aren't the main focus . The main focus is connection .

Also , this episode is to be done while you have space and time to just focus and be present with your emotions . So do not use this episode while driving or operating any heavy machinery and don't use this episode while taking a walk . I want you to have space to just sit or lay and be present with this .

It's going to require you to focus and it may bring up some very uncomfortable emotions .

So feel free to grab a tissue box , get into a comfortable position and a comfortable space and once you're there , we'll begin . Go ahead and start by closing your eyes with me and then we'll direct our attention to your breath . You don't need to change it in any way yet . Just let it be as it is .

On your next inhale , make that breath a little deeper and as you exhale , make an audible sound releasing tension . Three more , just like that . One more . Let your breath return to normal .

Now let's begin with a slow scan , starting at your toes and working your way up to your head , or you may already be aware of where you're feeling the sensations of anxiety in your body , and in that case you can go directly there when you've found the sensations . There may be multiple sources or there may be one . Just be with them .

We're going to ask these sensations a few questions , and feel free to answer out loud . Is there any shape to the sensation ? Is there any color to the sensation ? Is there any texture ? Is there any movement to the sensation ? Does the sensation have any temperature ? How heavy or light is the sensation ? Is there any recognizable material to the sensation ?

Now that you've got a clearer connection to the sensations you're experiencing , let's imagine they have a voice of their own . That sensation can talk back to you . Go ahead and ask it . What is its purpose ? What does the sensation want to communicate to you ? Is that what the sensation is telling you , or is that a story that you have about the sensation ?

How do you feel about the sensation ? It's different now versus 10 minutes ago . What lesson are you taking away from this ? What reminders do you need to give yourself ? Next time you're anxious , go ahead and think the sensations , appreciate them and , if you're willing , commit to valuing the sensations and not ignoring them in the future .

When you feel ready , take three deep breaths With each exhale , make it audible and when you're finished you can open your eyes .

Well done , I'm proud of you . I know that was difficult and I have people cry with me frequently when we do that exercise . So thank you for taking this time for yourself and for trusting me to take you to this uncomfortable place . I want to remind you this right here was you practicing all the steps of confidence . You don't remember what they are .

Go back and listen to the first three episodes of the podcast . Remember that step one is be willing to be uncomfortable , and you did that today by showing up and listening to this audio guide . Step two is take action , and you did that . You're willing to be uncomfortable .

You took action by going through with this and feeling these sensations as uncomfortable as they were . And step three was to have your own back , and what that looks like here is just being kind to yourself , no matter what that experience was like , knowing that that experience was exactly what you needed in this moment .

It's going to look different for each and every one of you , so please be kind with yourself . There was no right way to do this . There was no wrong way to do this . If there was a right way , the only right way was just to show up and connect with your sensations . You've done it . I'm really proud of you . You can save this episode for later .

Use it at any time that you feel extremely anxious , especially when you're feeling like your heart is racing , or feeling heaviness in your chest or a lump in your throat or weight on your shoulders , tension in your back , any number of things . If you're feeling anxious , pull this episode out , go through it again and connect with the sensations .

So often we try to avoid and disconnect from them , and that's not actually what helps us and it actually also harms our confidence in the long run , because the more you avoid feeling a sensation , the more you reinforce the belief that the sensation is scary and that you have to avoid it and you have to do something else . You have to escape , but you don't .

You didn't have to escape today . You were here , you were with it , and so you can have confidence in yourself in the future that you can go through this again and you will be okay . And a reminder as always , if you found this episode useful , please share it with a friend .

There's so many more in our community that need these helpful tools , and if you enjoyed this tool and you want more I've got plenty more where that came from Come work with me one on one .

We can use this process and take it even deeper than we did today , and I've also got plenty of other tools to help you manage your stress and anxiety and boost your confidence . Use the link down in the show notes to book your session . Have a fantastic week , unicorns , and I'll see you next Tuesday .