Managing Anxiety [ Replay Included ]

Dear Tribe,

Anxiety can feel overwhelming, but there are ways to take back control and bring balance into your life. Whether it's daily stress or something more persistent, the right techniques can help you shift from anxious moments to a calmer state of mind. Here are some powerful methods to manage anxiety

1. Breathwork for Instant Calm

Our breath is one of the simplest yet most effective tools we have to manage anxiety. By focusing on deep, mindful breathing, you can instantly signal to your nervous system to slow down. One of the best techniques is Box Breathing

- Inhale for 4 seconds

- Hold your breath for 4 seconds

- Exhale for 4 seconds

- Hold again for 4 seconds

Repeat this cycle a few times, and you'll notice a significant reduction in your anxiety.

2. Valsalva Method for Nervous System Reset

The Valsalva method is typically used to reset your heart rate and calm the autonomic nervous system. It's as simple as pinching your nose, closing your mouth, and trying to breathe out with some force (without letting any air escape). This technique helps bring your heart rate down and calm your body, making it useful in moments of heightened anxiety.

Note: Make sure to try this in a safe, seated position.

3. Somatic Experiencing to Release Trapped Stress

Somatic experiencing (SE) is all about tuning into the body. Anxiety often results from stored stress or trauma, and SE helps you recognize these physical sensations and gently release them.

The key is to notice where you feel anxiety in your body—it could be tension in your chest, a tight stomach, or jittery limbs. By focusing on these areas and observing them without judgment, you allow your body to process the stress. As you stay present with these sensations, the stored energy can naturally release, helping you feel lighter and more at peace.

4. EMDR for Healing Trauma-Related Anxiety

Eye Movement Desensitization and Reprocessing (EMDR) is a therapy often used to address anxiety tied to trauma. It involves recalling traumatic or anxiety-inducing events while engaging in bilateral stimulation, such as eye movements or tapping.

While EMDR is generally facilitated by a therapist, there are self-help versions of bilateral stimulation that can be done at home. One simple method is to gently tap your knees or shoulders alternately as you recall an anxious thought. This helps desensitize the negative emotions and reprocess them in a healthier way.

Take the Next Step

If you’ve been struggling with anxiety and are looking for deeper, long-lasting solutions, we’re offering a Managing Anxiety Training Session designed to dive deeper into these techniques and more. This session will give you the tools to understand and heal anxiety from within.

[Click here to join the training session and start your journey to calm.]

You have the power to reclaim your peace!

With calmness and clarity,

Ajay