From Anxiety to Calm Confidence

Sessin

By Karin Leonard

Many of us are feeling anxious with the uncertainty of our times. Yet a calm mind strengthens immunity and well-being, plus you feel so much better. Here are some tips to create calm:

Visualize a Place of Peace.

The body follows the mind, and what you focus on has a great impact on how you feel. Instead of creating worrisome what if scenarios, imagine one of your favorite places in nature, one that brings you serenity and calm. Maybe you have been there on vacation. Imagine this place vividly, with all your senses. Don't worry about creating a perfect picture, experiencing the peaceful feeling of the place works just as well. Then take a deep breath, say the word "Relax" or "Calm", and touch thumb and forefinger together. You now have a "relaxation anchor," you can use any time. Whenever you are in need of calm, just repeat place, word, breath and gesture for inner peace.

Take Deep Breaths.

While it is simple, the effects are profound. Breathing fully and deeply initiates the relaxation response. Do this many times a day: breathe in on the count of four, filling your belly and lungs with air. Put your hand on your belly to make sure it moves. Then breathe out on the count of four. Do a few rounds of this.

You can do this with your little ones as well: Have your child place their favorite stuffed animal on top of their belly, as they lay down. They can watch Teddy move up and down, as they breathe and relax. This will help them calm anxiety. A great tool to initiate quiet time in the home.

Meditate.

Even if you have never meditated before, this is the perfect opportunity to start. Begin with just a few minutes, set a timer. Sit comfortably and focus on your breath. Every time a thought appears, return to the breath (that may be many times a minute). You can also chose a word to focus on, like calm or peace. The goal is not to stop thinking, but to practice your ability to focus the mind. The benefits are countless. Gradually increase the amount of time, if you like.

Listen to Guided Meditations. When someone else is guiding your meditation, you can go deeply into relaxation, and be open to supportive suggestions. Here are some of my Guided Meditations you may enjoy. I can also make Custom Meditations to your specifications.

Click Image for a quick Meditation

Practice Mindfulness.

In uncertain times, what if scenarios and fear can occupy the mind more than usual. As your mind races ahead, your body tries to keep up, increasing heart rate and adrenaline. To re-center, focus on the moment as much as possible. Right now, you are safe. Bring your attention to your current task or conversation, every time the mind wanders.

Develop Soothing Self-talk.

The way you talk to yourself is powerful self-hypnosis. Your own thoughts and words are with you 24/7, creating heaven or hell. You might as well talk to yourself in a supportive, encouraging and compassionate way. As if you were calming and cheering a young child, especially if you are feeling anxious. Don't argue with negative or critical voices within, just ignore them. Focus on the encouraging thoughts instead. This will not only calm you right now, but will build new neuro-pathways, and mental habits of calm and confidence.

Journal.

Writing about your emotions, experiences and intentions takes thinking about them a step further. Writing helps your mind process and make sense out of your experience, and is a great tool for integration and reflection on your life. Your journal makes for a great companion, in between coaching or therapy sessions, or for processing on your own. And no worries, journaling is not necessarily about good writing.

Practice Forest Bathing.

Not only is it relaxing, calming and great exercise to be in nature, but you can then practice what the Japanese call "Forest Bathing," or shinrin-yoku. When walking through the woods, focus on your senses. Breathe deeply, bring yourself present. Ignore your devices. Commune deeply with nature, refreshing body, mind and spirit.

In addition, research shows that when we are around trees and other plants, we inhale aromatic compounds

called phytoncides. These substances help plants defend themselves from insects and germs.

Research suggests phytoncides can increase white blood cells, and therefore improve the immune system, especially when walking through wooded areas.

Limit Watching News.

Understandable we want to be informed, especially during a Pandemic. However, watching the news 24/7 can be quite traumatizing and create havoc for your nervous system. Upsetting images and statistics can impact us deeply. Maybe take turns with your partner or friends to inform each other of important updates, but stay away form the sensationalism of the media as much as possible. Especially if you are sensitive, and already anxious.

Stay connected to Family and Friends.

You may be sheltering at home by yourself, however that does not mean you are alone. Now more than ever, it is important to keep your social life going, whether it is by phone, FaceTime or Zoom. We are social beings, and not meant to be alone. Even if you are introverted by nature, you still need connection, the health benefits alone are countless. Schedule times to connect, this may be the perfect opportunity to reach out to friends and family you rarely touch base with. Be creative, you can even have virtual dinners, games or share poetry and art, the possibilities are endless. But do connect.

Get Support.

While receiving support from family and friends is wonderful, it is not the same as having a trained professional in your corner, who brings lots of tools, experience and the priceless ability to be neutral, while fully supportive of your agenda. If you already receive coaching or counseling, great, keep it going. This is not the time to go it alone. Even if you are used to in person sessions, virtual sessions are a safe and very effective way to receive professional support in the comfort of your home. And if you have not had the benefit of life coaching and hypnotherapy before, this is a great time to experience the calming effects, as well as to be able to address issues and goals while in your own space.

Karin H. Leonard has been assisting clients to create fulfilling lives for 30 years. Karin is available for sessions at her office in in Santa Cruz, as well as by Face-Time and phone. Karin has deep expertise in Life Coaching, Hypnotherapy and NLP, and is a longtime teacher of Communication and Coaching Skills.

(831) 724-5400

E-mail