6 Tips to less worry!

Deep-Breathing Exercise

When you find yourself worrying, try this Deep-Breathing Exercise:

• Sit in a comfortable place and close your eyes.
  Image a sense of calm filing your body
• Take a deep breathe in through your nose.
• Breathe out through your mouth slowly & visualizing all of your worries, tension and negative feeling leaving your body.
• Repeat the above process until you feel better.

“By increasing your oxygen levels this then lowers the physiological effects of anxiety on your body. When your heart rate goes down, your muscles relax, and your mind slows down ~ all of which can reduce worry.

Meditation

When you are feeling overwhelmed, follow these steps:

• Find a quiet place where you can relax comfortably.
• Close your eyes and take a deep breath.
• Notice your thoughts without passing judgement on them.
• Gently return to your usual pattern of breathing.
• Continue letting your thoughts pass for 10 ~ 15 minutes while you sit comfortably with your eyes closed.
• Daily Practicing mindfulness meditation involves focusing your attention on the present moment. “Assisted you to take you out of your mind.”

Imagery

• Begin by sitting in a comfortable position or lying down.
• Take a few deep breaths and imagine yourself in a peaceful, natural setting, such as a forest or meadow.
• Use all of your senses to visualize the setting, paying particular attention to the colours, smells, and sounds. Do this for several minutes.
• Count to three and slowly open your eyes.

Talk

Try talking to your best friends, who has dealt with your same worries or understands your situation can provide much-needed support. One of the best ways to feel less alone is to share your concerns with friends who take the time to listen and understand what you are going through. Rather than bottling up your worries, call a close friend. Let them know you just need a moment to talk things through.

Write it down

Merely writing down your thoughts about the situation may allow you to look at them in a new light.

As you write down your concerns:

• What exactly are you worried about?
• What are your feelings about the situation?
• What’s the worst-case scenario?
• Are there any concrete steps you can take to tackle the object of your worry?

Exercise

Exercise can have a significant impact on your mental state.

Everyday 15 ~ 30 minutes’ walk around the block can help calm a racing mind.

Better to consider seeking professional help if your worries start to have impact on your daily life, such as:

• Eating habits
• Sleep quality
• Relationships with others
• Weight gain
• Bad habits like smoking
• Performance at work or school

To get help, you can contact Jessica Chan Certified Hypnotist, Director of BC SmartHynos in Vancouver at jc@smartgroupinc.org, telephone: 778 636 4068 and visit our website: https://www.bcsmarthypnos.ca/.