Anxiety. Stress. Overwhelm. Burnout.
Anxiety, stress, overwhelm, burnout. These words have different meanings and levels. Yet, people use them interchangeably because they refer to situations when your energy is depleted, and you feel trapped.
What if I tell you that you can reframe these negative feelings into a more empowering language?
Biochemically, our bodies release the same chemicals whether we are excited or scared. So, it’s a matter of reframing the labels and diagnoses we put on what we experience.
Here are some tips for you to do that.
Recognise the symptoms
Have you ever woken up at 3:00 a.m. and you can’t go back to sleep because your mind engages in a thinking loop of would’ve, could’ve and should’ve? Perhaps you have many things to do, or you are worried about something.
Even as a coach, I still suffer from these symptoms. However, I now know how to recognise them for what they are. When I do, I can start to do something about it. Perhaps write my thoughts down or do some tapping or deep breathing.
Focus on the body
Everything is a vibration, and your body vibrates slower than your thoughts and emotions.
So, bring your awareness back down to the body; it literally will slow you down.
When you focus on the inner sensations in the body, they can take you out of your spinning energy and ground you in the present, bringing you to a heightened state of being.
What is your body feeling?
Is it the weight of your bottom on your chair? Notice your feet on the ground. Is it your heart beating? Perhaps you can even hear the sound of your blood as it travels throughout your body. Does your whole body feel tight? Or is it open and loose?
There is no right or wrong feeling. Everything you are noticing is okay.
When you are ready, you can wriggle your fingers and toes to bring you back to the room.
One effective method to instantly focus on the body is to do some deep breathing. Yet, a lot of people forget about it.
So if you start to feel anxious, overwhelmed, or stressed, take a deep breath. It has to be so deep that it fills the bases of your lungs.
Allow your belly to expand. Then purse your lips and let the air out slowly.
Most of the time, it’s hard to start breathing as deeply as you want to. Try to count to two at first. Inhale, count 1-2, exhale. As you get into a rhythm, increase the count to four.
Thank your body
We wouldn’t be here without our bodies. So, give yours some thanks and gratitude for being here with you and giving you this human experience.
If you manage to complete your deep breathing exercise, give yourself an internal high five or pat on the back for dropping into your body and giving yourself some care and attention.
Let your feelings come up and out
Many of us push down our feelings. Doing so becomes exhausting, and the trapped emotions explode during an inappropriate moment. Your partner says something, and you suddenly lash out.
To avoid such a situation, don’t fight the emotions as they rise up. Breathe deeply and feel them come up, expand and dissipate. If you need to cry, do so. You will feel so much better afterwards.
What’s great about deep breathing is you can do it anywhere. If you suffer from professional anxiety, go to the bathroom and take a breathing break.
Acknowledge that you are in a tough mental, emotional and physical situation.
We all have times when things are hard, and it’s quite normal. Breathe and deal with it. Then, later on when you’re at home, allow yourself to examine what happened through questions like:
- What was going on at the time?
- What was I thinking?
- What did I make it mean?
Don’t judge the answers you get.
Through this exercise, you safely unpack the situation and your feelings and understand yourself a lot more.
As part of mindfulness, remember:
You are valued. You are worth it. You are a unique, needed, amazing, beautiful being, an essential part of this world.
If you want to be part of a group of people who know your value, join my Facebook group Heart Centred Professionals: Seeking More Love, More Wealth and More Confidence. It’s a safe place for people who are heart centred, care for others yet want to embrace their inner selves.