self-care

Beat Shoulder Pain & Muscle Tension from Anxiety

Don’t we all suffer from tension in the back and shoulders? It’s certainly where I feel stress the most. Katie gives us a fabulous pose to try as she rounds out our Anxiety Relief Tips from 17 Self-Care Pros series.
— Celeste
anxiety relief

I carry a lot of tension in my shoulders. When I'm feeling especially anxious I do a yoga move called Garudasana Arms (Eagle Pose).

Inhale and take the arms out to the sides and up to shoulder height. Exhale and cross the right elbow over the left and bring the hands together, either palms together or hooking the fingers around the mound of the thumb.

Extend from the middle of the back between the shoulder blades out through the elbows, spreading the shoulder blades away from the spine. Lift the elbows up with the fingers and forearms pointing straight up towards the ceiling, and take the upper arms parallel to the floor.

Lift and broaden the top of the chest up into the space created by the forearms coming together. Spiral the forearms around each other, rolling the upper forearm and palm away from you.

Hold the position for several breaths.

Bring the arms back out to the side and repeat, bringing the left elbow on top this time.

 

Katie E Flores, Certified Holistic Health Coach

www.KatieEFlores.com

IG: katieeflores, FB fb.com/katiefloresfanpage

 


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Go Barefoot for Anxiety Relief - With Irena Miller

Continuing our self-care roundup, today we have Irena Miller with some amazingly helpful resources.
— Celeste

Did you know that walking outside barefoot is a great way to release anxiety? Or burying your feet in the sand? It's a wonderful way to calm the nervous system. If you can't get outside, here is a yoga short 11 minute Happy Feet Yoga Video that will help reduce anxiety. http://www.irenamiller.com/yoga-feet

Thoughts and worries crowding your mind? No room to breathe? The Burning Bowl Ceremony is designed to help you let go of the things that are no longer serving you. Watch the video here: http://www.irenamiller.com/inklings-burning-bowl

Do making decisions cause you anxiety? Here is an effective way to let go of the anxiety and make effective decisions that you are happy with! It is a 'finger walking' meditation, see the details here: http://www.irenamiller.com/chartres-meditation

Irena Miller, Certified Yoga Teacher, E-RYT 500 500 - Yoga with Irena


Try out our FREE Anxiety Trigger Tracking Course to find out what's really causing your stress.

Get Back to Basics - from Amanda Sowadski

Amanda Sowadski shares with us some terrific insight on anxiety management and self-care as we continue this Self-Care Pros roundup.
— Celeste

As a former Corporate Director with a very stressful job there was a point I was suffering with anxiety. The best strategy I can give you is to "Be the Reed." Just as a reed gently bends with the water, you can survive difficult situations by stepping outside yourself and imagining yourself flexing and flowing. When you dissociate in this way you are able to see yourself detached from the situation directly which helps calm feelings of anxiousness.

The most important self-care tip if you have anxiety is to get back to the basics. Cut out sugar, caffeine and alcohol from your diet. Get more rest. These things seem simple but our bodies and minds need to be physically nourished in order to be up to the challenge of living in the world as a sensitive being.

If you have anxiety, the best thing you can do for your self-care is to talk about what's going on. Find a trusted friend or colleague who can be a sounding board so you can allow those difficult feelings to move through you. If you try to manage the anxiety yourself it creates even more pressure. This is a time to enlist support.

Amanda Sowadski, Founder of the Institute for Feminine Leadership

http://bit.ly/1WAcuxv

Facebook & Twitter (iFemLeadership)


What's causing your anxiety?  Get to the real root of your stress with our FREE Anxiety Trigger Tracking Course.

Anxiety Advice with Peggy Galdamez

Today we’re back with more tips in our Self-Care Advice series. Peggy Galdamez shares some wonderful tips with us.
— Celeste

Find your safe place. Where is it that you feel the safest and go there. Perhaps accompanying this with some breathing techniques to help re-center yourself.

Have a consistent routine that you can count on, depend on and rely on. Take it in small increments too throughout your day if that is helpful. What can you get through in the first 10 minutes, then the next 10 minutes, and so on.

Do something that provides or creates an outlet for yourself to help cope, deal with the anxiety, or provides you with your own version of "therapy". This can come in many forms such as movement, journaling, painting, cleaning... etc.

Peggy Galdamez, Health and Wellness Coach

yourhealthcoachpeggy@gmail.com


Hands up if you're stressed!  

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Anxiety Advice from Marg Ryan

I’ve loved sharing these great tips from so many self-care pros! Marg Ryan guest posts below.
— Celeste

Anxiety feeds off itself until after a while, you get anxious about being anxious. The more you struggle against it, the more it will hang around. Remember, it thinks it’s there to protect you. The more you can accept your anxiety (befriend it) and assure yourself that it’s been triggered for a reason rightly or wrongly, the quicker your anxiety will stop yelling for attention. Your anxiety is a physical, neurological response of an over sensitive brain checking constantly for danger. Remind yourself of this and start deliberately slowing down your breathing. You've got this if you keep at it this will eventually will calm your physical symptoms.

Your anxiety is a physical, neurological response of an over sensitive brain checking constantly for danger. Remind yourself of this whenever you start giving yourself a hard time about being anxious. We are all unique, trust yourself to work out the best self-care techniques for you. Encourage yourself to explore various tools, breathing, meditation, yoga etc until you find something that fits you. Seek help with a skilled professional if things are becoming unmanageable and be assured that once you get better at managing you can feel much more a sense of mastery over your anxiety.

 

Control your breathing.

This seems so simple but it is amazing how often we don't use this tool. Give your breath the attention it deserves, hang out with it and become better friends with it. You want to begin to learn to develop better positive qualities of mind. Feel safer and protected by using your breath to calm your mind.

When your breathing is under control, the physical symptoms of anxiety and panic decrease. I recommend trying the utube clip on alternate nostril breathing as a lovely gentle way to get back in touch with your body and help it calm down.

The best way to overcome panic attacks is to stop trying to overcome them. Ironic huh? You can’t always control the way your body reacts. However, you can still choose to be gentle and kind towards yourself and this alone decreases their frequency and then you can gain more understanding about what triggers these responses in you.

Reduce severity of your panic attacks by tracking when you have them.

Ask yourself what happened immediately before the onset, what were you thinking / feeling / what was going on in your body?

Where were you?

What were you doing?

Understanding what brings on a panic attack helps enormously with developing a plan for compassionately managing their onset.

I’m a big "toe scruncher " suggester with clients, I get them to notice their feet on the ground and then curl their toes in their shoes. It helps distract from the emotional panic at hand and gives your body /mind something else to focus on. Sometimes just this switch in focus to your feet is enough to begin to help ground you and calm you down.

Marg Ryan Relationship Counsellor and Therapist | Individual Psychotherapist | Trauma Specialist - Counsellor Melbourne

www.counsellormelbourne.net


What's actually keeping you awake at night?  

Try our FREE Anxiety Trigger Tracking Course to find out the root of your worries.

Anxiety Relief from 17 Self-Care Pros

Earlier in the fall, I thought it would be an amazing idea to give my audience a round-up of some amazing anxiety relief tips from some outstanding industry experts in the self-care and wellness space. Little did I know that I'd have such an overwhelming turnout!

From the talented pool of professionals who contributed, I pulled 17 to featured on this blog for the next couple of months. Today you'll get a little taste from each contributor, but each one will also be featured again in more depth later on in the season. Stay tuned!

 

17 Self-Care Pros Blog.jpg

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Free Yourself from the Anxiety of Perfectionism

Donna offers the sweetest graphics at Mamas Magic. Check out her tips below!
— Celeste
17 self care pros give anxiety advice

Free yourself from perfectionism. Better is good enough. Small changes add to big results.

Remember what you loved as a child. What made you happy? Do that. Even 15 minutes a week takes you back to that carefree time and calms the crazy.

Donna Moon, Magic Mama

www.mamasmagic.net

fb: @mamasmagictomballtx; pinterest: mamas magic

 

mamas moon self-care self care for anxiety

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Confronting the Lies of Anxiety - 3 Self-Care Tips (Including a Resource for Anxious Kids)

I really admire Samantha McDonald for her resiliency in dealing with life as a special needs mom. It was an honor to share her anxiety self-care tips in our roundup this week.
— Celeste
Self care for anxiety

My top tip for my clients to help relieve anxiety is called "Truth vs. Lies". Write out all the statements you are saying to yourself, such as "I'll never have enough money to pay bills" or "I'm so worried about how my child is doing in 2nd grade". Next to those write 1 truth regarding each statement - "I was able to buy groceries this month" or "My son got an A on his last spelling test". This exercise will help you recognize when your anxieties are unfounded or if there is any truth to them.

As a family coach, and a special needs mom myself, one of my top recommendations for anxious children, is a "Calm Down Box". Take any type of container and fill it with items that you know help your child relax. Play-doh, hand fidgets, light-up balls, kinetic sand, for example. When you see them becoming anxious, give them their calm down box and watch them have fun.

As a family coach, and a special needs mom, one of my favorite tools for my own anxious children is to get them moving. When my daughter is struggling with homework, or loud noises in the house, we tell her to go ride her bike, take the dog for a walk, or her favorite, jump on the trampoline. For our son it's Pokemon GO or also the trampoline. It's amazing how re-directing them to an activity helps their brains handle anxiety-filled moment so much better.

Samantha McDonald, Life & Family Coach - Living With Real Joy

http://livingwithrealjoy.com/

https://www.facebook.com/livingwithrealjoyhttps://twitter.com/livingrealjoyhttps://www.pinterest.com/livingrealjoy/


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Erase Regret... Eliminate Worry

Today is a really special day, because I love sharing this advice from my colleague, Erik Andress. Erik curates the podcast I co-host, The How To Be A Grownup Podcast. I hope you’ll check it out, and I know you’ll love Erik’s inspiration! He continues with our Anxiety Advice from 17 Self-Care Pros series.
— Celeste
Self care anxiety advice

Remember that no amount of regret will change the events of your past and no amount of worrying will dictate the future. Breathe deeply and as you exhale, know that you are a person of powerful worth and you are very much in control of the way that you perceive and react to your experiences!

Erik Andress, Educator and Podcaster - How To Be A Grownup

www.soundcloud.com/Erik-Andress

Twitter and Instagram: @erikandress


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How Acting Like a Cat Can Resolve Anxiety

We continue with our Tips from 17 Self-Care Pros today, and I loved this creative advice from Selina Almodovar.
— Celeste
self care for anxiety

Start Talking To Yourself! (Speak in your own love language)

Do What Your Cat Does (they sleep, they eat, and they take really good grooming care of themselves- which of those are you lacking?)

Create Your Oceanview (use/create/visit an image that often soothes and brings instant calmness into your life, I.e. Sunset, beach, desert, garden, etc)

Selina Almodovar, Relationship Coach

www.selinaalmodovar.com

@SelinaAlmodovar


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