How To Overcome Fear And Anxiety

How To Overcome Fear And Anxiety

Anxiety Does Not Empty Tomorrow Of It’s Sorrows, But Only Empties Today Of It’s Strength
~Charles Spurgeon~

In this video Jay Shetty is going to share with you the 11 techniques that he use to overcome anxiety.

If you’re someone who experiences a lot of stress or anxious thoughts or negative patterns then this video is for you.
For most people when they experience any type of pain whether that be physical emotional or mental, we equate that pain with anxiety.  A couple of years ago, one of his podcast guest changed this equation for him and Jay wants to share with you today.

Pain Plus Reflection Equals Progress.
It shows us that all of us experience pain but when we add reflection to it, it can lead to progress.

The most amazing thing about this equation that if you remove the word reflection, you lose progress and all you’re left with is pain.

Today he is going to share with you 11 reflections and 11 techniques that you can use to turn pain into progress.

The guest that said that to him was none other than the author of Principles and founder of Bridgewater Associates, Ray Dalio.

Jay Shetty wants to start off by sharing with you a story that was often told by the Buddha.

Watch and listen to the video as he shares his reflections and techniques.

A short summary of the video…

So often what is causing our anxiety is what we are holding onto…our views of what is normal, what we expect and what we want to happen.

The picture we are projecting when you’re holding onto something that is slowly being pulled out of your hands. It causes you even more pain and anxiety. You need to let go of it to reduce your anxiety.

The second method that Jay use to overcome anxiety is from a book by Wayne Dyer called Change your thoughts, Change your mind.

The key lesson and takeaway from each chapter was to reestablish his connection with this book.
We have around 60 to 80000 thoughts per day and the most incredible thing is these thoughts are cycling, they are repetitive and they are also negative.

He realised that knowing which of the most repetitive and negative thoughts allows you to spot their trigger.

Do you experience this when you are on social media or do you experience this when you are watching a particular show or when you are around certain people.

What we want to do is find that trigger trace that trigger back to its root and reduce that activity in our life.

Often what we think is causing us anxiety is different from the root of where it started.  It was Wayne Dyer who said… When we change the way we look at things the things we look at change.

Let us look at our thoughts differently, stop thinking that you are your thoughts and that your thoughts are all you are.

Recognising that we are so much more beyond our thoughts, allows us to disconnect and distance from them and then upgrade them towards healthier thoughts.

This next principle is from his own book – Think Like a Monk and this principle was actually a study by Amy Verznewski and her team at the Yale School of Management. They wanted to go and research what they believed was the most difficult job in the world….hospital cleaners and this was pre-pandemic these were people who had to clean up the hospital rooms, hospital beds and toilets.

You can only imagine what a challenging and difficult job it is…..someone’s journey towards healing this mindset.

We get caught up on doing the actual task but we forget to look up look beyond our laptops look beyond our screens zoom out and think about the impact that our work actually has on others.

Your work may allow you to put food on the table and take care of your family, it may help your children go to a specific school and it may help them have certain opportunities. 

Think about that today, zoom out and that reduces the anxiety it reduces the stress that is attached to the day-to-day task and allows you to look at it from a bird’s eye view.  

I find that surrounding myself with artwork or inspirational portraits drives me to thoughts of what those individuals went through, what the struggles and the challenges they went through, and that helps me deal with my anxiety.

It helps me learn that I’m on the right path.  I am trying to make a difference and that I can overcome what I am going through.

The next four set of principles are also from my book but they come in the form of an acronym called time.

tstands for thankfulness.  The incredible thing about gratitude is that when you’re present in gratitude you can’t be anywhere else.  That means that if you’re having a thankful thought you can’t have a worry thought, if you’re having a grateful thought you can’t have an anxious thought.

What an incredible creation gratitude and thankfulness has to be practiced in a particular way it has to be first of all expressed.

Keeping a gratitude journal is wonderful writing down what you’re grateful for is beautiful but it’s only when you express it that it starts to have the impact.

The second letter in the acronym is
i – for inspiration.  Inspiration helps us deal with anxiety, because when we’re feeling inspired we  feel motivated.  We are able to use that emotion to help navigate the anxious emotions we are having. One way to get inspired is by listening to audiobooks.

Instead of starting my mornings looking at my phone and opening up my mind up to new negative notifications and noise, will Jay start his day with an inspirational word maybe an inspirational paragraph from a book you love or an inspirational quote.

Meditation and that’s what the m stands for.

Start scheduling time with yourself in your diary or in your calendar.  If you start by having that time as your meditation time, so you are not on your phone, not watching television, not listening to a message or responding to an email.

You just sit with yourself and check in with yourself, and ask yourself how you are doing today and if you need to do better.  Just checking in with yourself is the beginning of your meditation practice

e stands for exercise
One of the ways the exercise really becomes different is when you make it collaborative or when you make it competitive.  If you are collaborative with someone, you will have accountability. Then both will have the same goals, and it becomes really exciting or if you’re someone who’s competitive and you want to get out there and play a sport together and see who’s improving.

These are great ways I have even seen families who are now trying to compete with the kids, to see who can take more steps in one day.

This next technique is one of my favourite techniques – the five four three two one method.

When you’re feeling anxious, what is happening is that your mind is either rushing to the past or it’s predicting and projecting the future.You are either anxious about something that you have experienced before or you’re feeling really nervous and anxious about something that could happen in the future.

The best way to come back into the present moment is the five four three two one method. You want to start off by looking around wherever you are and notice five things you can see.  It could be the windows, the walls or the ceiling.
You then want to focus on the four things you can touch it could be something you’re wearing, you want to feel the texture. It could be what you’re sitting on,  just noticing it and really grounding yourself and holding on to that.

Then it’s about three things you can hear.  It could be nothing or it could be white noise

Then the two things you can smell,  it could be a scent you’re wearing or it could be a flower and then finally the one thing you can taste.

When you practice this, it brings you back into the present moment and helps you not to focus on the anxiety or the nervousness, but on taking action from exactly where you are.

A lot of the time we’re trying to control anxiety up here and what is hard about that is you feel like you’ve got brain fog or you’re feeling cloudy and it becomes really difficult to find clarity

Using external things can be huge,  diffusers and candles because a diffuser is infusing the whole environment with a beautiful scent and it truly changes your mind. If you walk into a spa, you feel different because of the scent.  It could just be a normal room but the scent of lavender, sandalwood or any of these essential oils can truly calm your body right down.

Some people feel that silence creates anxiety and some people feel that sound creates anxiety. Sometimes complete silence helps you to relax and really hear the thoughts that you want to focus on. Sometimes meditation music or some ambient music will have that impact on you.

Please use music in your environments in different rooms in your home to help you achieve different emotions and feelings.You want to feel at that time.

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