Kill Anxiety Fast By Meditating [8 Step Tutorial]

Statistics show that right now the world is in the grips of an anxiety pandemic. The good news is that there is a solution. Scientific research proves that meditation can cure anxiety. By the end of this guide, you will know how to stop anxiety by using meditation.

Approximately 40 million adults in the US suffer from anxiety each year, says the National Institute of Mental Health. That means there is a very good chance that either you yourself will suffer anxiety or someone you know will.

Thankfully, there are steps you can take to stop anxiety. You can use these tips to help someone with anxiety. And if you yourself are suffering from anxiety, you can use the advice on this page to get your anxiety under control.

Let’s start from the beginning.

What is anxiety?

Anxiety is a stress response to difficult situations that we are all bound to come across at one time or another.

Some people suffer from social anxiety disorder, others from anxiety at work (or school), and still others from anxiety over health concerns.

There are limitless ways in which people can suffer anxiety. Some people even get anxiety from phone calls (phone phobia). And some people report getting anxiety for no reason at all.

People are natural born worriers. The statistics prove that much alone. While 25% of people will live with anxiety at some point in their life, everyone will suffer from worries. But why do we worry?

Scientific studies have shown that the human brain has evolved to have “negativity bias.” In other words, we are naturally drawn to think the worst rather than the best. We pay more attention to negative events and to threats than we do to positive events and opportunities. The human  brain will analyse negative information more quickly than positive information. This naturally predisposes us to bouts of anxiety.

It may seem ironic that we have evolved to have negative bias rather than positive bias. However, historically, our negative bias has been very beneficial, indeed it has been imperative to our survival. Thousands of years ago man was consistently threatened by predatory animals. In order to survive, it was imperative that we be able to detect threats quickly. Therefore, our brain evolved to be able to find and recognise potential dangers. To survive, we had to be aware of danger. This negative bias, this ability to spot threats, persists to today.

Evolution takes thousands of years. So, even though we are no long threatened by predatory animals, our brains still looks for threats. This leads us to think negatively, which in turn makes us worry.

Thankfully, we can help ourselves to overcome this negative bias and to stop worrying by learning meditation for anxiety.

If you are not sure whether you are suffering from anxiety and stress, ask yourself whether you are suffering from the following symptoms:

Symptoms of anxiety and stress

  • Fearing what people are thinking
  • Claustrophobia
  • Panic Attacks
  • Sensation of being overwhelmed
  • Suffering from numerous types of fear
  • Too much self awareness
  •  Dizziness
  •  Light-headedness
  •  Giddiness
  •  Noises in your head
  • Teeth grinding

Some of the physical symptoms of anxiety…

physical-symptoms-of-anxiety

One of the best descriptions of anxiety is that it feels like “always hearing the enemy / boss music and never seeing the threat”. Any gamer who has anxiety can easily understand the description.

 

These are just a few of the symptoms of anxiety and stress. If you are suffering from these symptoms, you might like to try using these techniques that beat stress. Take a look at that link first, before reading the rest of this page.

If you have anxiety, it is very important to realise that you are not alone. Anxiety is a common condition. Is it also easily treated.

Let’s take a look at some important facts and statistics about anxiety.

 

Anxiety And Meditation: Facts And Statistics From Clinical Research

These statistics and facts show that anxiety is a very common condition. Importantly, however, ,they also show that anxiety can be treated quite easily so long as the individual takes progressive steps to find a solution. 

 

Anxiety Facts And Statistics

  • Anxiety is the most common mental illness, affecting 18% of the population.
  • 2.7% of the population experience panic attacks
  • 6.8% of the population have social anxiety
  • Anxiety is easily treated. But 2/3 adults do not receive any treatment
  • Anxiety is usually caused by a chemical imbalance
  • Women are more affected by anxiety than men, according to statistics.
  • Anxiety disorders are often caused by extended environmental stress

 

Clinical research proves meditation is an effective treatment for anxiety

 

Scientific research has proven how effective meditation is for anxiety. A study at the University of Massachusetts Medical School, for instance, studied the effects of mindfulness meditation on people suffering from clinical anxiety. The study showed that 90% of people suffering from anxiety and depression observed significant reduction in symptoms after practicing mindfulness meditation.

 

 

One scientific study researched the effects of mindfulness meditation on people suffering from anxiety for different reasons: including people who had cancer, people who suffered social anxiety and so on. By looking at 1140 participants the study revealed that mindfulness meditation helps people to observe their thoughts and to manage those thoughts, thereby giving them control of their minds and of their anxiety.

Anxiety is often caused by greater reactivity in the amygdale region of the brain. The amygdale triggers fear. A study at Stanford University showed that 8 weeks of mindfulness meditation significantly reduced activity in the amygdale and therefore significantly reduced the symptoms of anxiety.

Mindfulness meditation has been proven time and again to be one of the most effective treatments for anxiety. So, how do we learn mindfulness meditation and beat anxiety? That’s where our complete guide comes in. Simply read Mindfulness and Meditation Techniques for Beginners and you’ll learn everything you need to know about mindfulness and meditation, the most effective treatment for anxiety.

 

FACTS:

  • Researchers looked into 39 studies that incorporated over 1140 patients and found that mindfulness meditation is effective at treating anxiety.
  • Researchers at Georgetown University Medical Center conducted research on 89 patients suffering from Generalised Anxiety. They found that Mindfulness Based Stress Reduction led to a decrease of stress-related hormones and cell-signaling proteins. This, the study authors state, shows that meditation is a healthy and effective way of treating anxiety

Meditation is arguably the most healthy and effective way of treating anxiety

Clinical research has proven the effectiveness of many natural treatments for anxiety.

For instance, you can use natural herbs and supplements for anxiety. And there are physical exercises you can try to (like yoga).

One of the most effective ways of handling anxiety, however, is by taking steps to quiet your mind and produce internal peace.

When you have a quiet, calm, peaceful mind, you will be much less susceptible to anxiety. And one of the best ways to achieve a quiet mind is through meditation.

 

Meditation is one of the best cures for anxiety

treating anxiety with meditation n

Learning to use meditation for anxiety could very well change your life. Or, if it doesn’t change your life, it will at the very least make it a lot more positive and happy.

Researchers at the University of Baltimore recently looked into nearly 19,000 studies of meditation, which revealed that mindfulness meditation can significantly help ease stress and anxiety. You can read more about this study on the Harvard University website.

“People who suffer from anxiety can’t tell the difference between nagging worry and problem-solving thought,” says Dr. Elizabeth Hoge, a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders. People who suffer from unproductive worrying tend to think in terms of negative consequences, for example, “I’ll be late and lose my job,” instead of thinking, “How can make sure I get to work in time so I keep my job?”

Mindfulness based stress reduction (MBSR) helps patients with generalised anxiety disorder to understand the different types of thoughts and to respond to them accordingly.

People with anxiety tend to give negative thoughts too much attention, believing their thoughts control reality. For instance, they believe that that if they are thinking they’ll lose their job, they really will lose their job. Mindfulness meditation helps these individuals to distinguish thoughts from reality.

My own personal experience backs this research. I’ve both been in a loving relationship with someone who had anxiety, and I have had anxiety myself. Both times, meditation was the cure.

 

How does meditation help anxiety?

Anxiety is the brain’s ingrained response to stressful situations. Our minds have learnt, over the years, to respond to certain stimuli by creating anxiety.

Let’s say you have a dentists appointment tomorrow. You don’t like the dentist–honestly, who does? So you’re sitting up at night worrying about going to the dentists tomorrow.

In your mind e are all sorts of thoughts and imaginings. You may see a certain vision of the dentist or imagine feeling pain in your teeth, or you may simply say to yourself “It’s going to hurt.” These are all mental patterns–things that habitually occur in our minds.

When you learn to meditate you learn to take control of these thoughts and imaginings.

Essentially, meditation gives you the control to say “This [anxiety] is just a thought.”

Once you realise that your anxiety is just in your mind you take control of it.

So, in a sense, it works as a brain management system. When you meditate you learn to take control of what’s going on in your mind and you learn to eliminate the causes of anxiety.

Sometimes, all you need to cure anxiety is a few minutes of silence (internal and external silence)

WHAT IT I TOLD YOU anxiety quote

To Use Meditation For Anxiety, Start With The Basics.

If you are new to meditation (i.e. if you have never meditate before, have not studied meditation, or have meditated for less than 100 hours) it is important that you start learning to meditate in the right way.

There are two ways to do that. Firstly, be sure to pick up a copy of my book Journey To The Buddha Within. It will teach you absolutely everything you ever need to know about meditation and is very in-depth.

And secondly, be sure to read this guide to the basics of meditation. It covers the fundamentals, which you need to know if you are going to successfully treat anxiety with meditation.

 

Mistakes To Avoid

I want you to be successful in using meditation to cure anxiety. With that in mind let me give you a friendly warning. There is one mistake that a lot of people make when they try meditation. They make instant demands.

We demand that we get the one result we are looking for. We demand an instant end to anxiety. And in our minds we have an idea of how we want to be. But this idea of how we want to be is just that: an idea. Reality doesn’t follow our ideas. Our thoughts do not control reality.

When you practice meditation you might be surprised by the results. Your meditation practice might be different to how you expected. That is fine.

The key to success is trusting the techniques.

You have to allow meditation to take you where it will. When you fight, you just add to your anxiety. When you simply sit and meditate without fighting, you allow nature to take its own course, to correct problems in its own way.

What I’m trying to say here is that when you meditate you need to let go of expectations. Meditation will create very positive results, but those results might not take the exact course you expected. Trust in your practice and it will work for you. But you have to trust.

Now, let’s look at the best meditation techniques for anxiety.

 

The Best Meditations For Anxiety

Meditation is one of the best forms of self help for anxiety.  But which meditation technique should you start with?

There are a lot of different meditation techniques in the world. To be specific, there are more than 30 major types of meditation, and if you go into historical context then there are more than 700 types of meditation.

> You can learn about all the most important meditation techniques here.

However, there are a handful of meditation techniques that are particularly useful for anxiety.

 

 

These are the best ways to beat anxiety using meditaiton

breathing exercises for anxiety
Good breathing is good living

No Panic is one of the most helpful anxiety blogs in the world. They state,

If you find that your breathing pattern is irregular or uncomfortable a lot of the time, the best way to reset it is by exercising. Start of gradually and check with your doctor if you are not used to exercise.

 

Studies show that breathing meditations are one of the best tricks for anxiety.
“Anapanasati” is the proper term used to described breathing meditations. There are several different breathing meditation techniques we can use for anxiety.You can find a guide to all the best breathing meditation techniques using the link above.


2: Smiling Buddha Technique

 

Vanessa is a leading expert in anxiety and depression. Writing for OvercomingYourAnxiety, she says,

Smiling can reduce stress – and it’s even more effective when your eyes smile too! Nobody is quite sure how exactly facial expressions are related to a person’s underlying mood, but researchers have found a definite connection.

The smiling Buddha technique is a moderately advanced technique that is best for people who have some experience with meditation.

It is a meditation technique specifically designed to create happiness.

This technique involves a combination of mudras (hand position) and mantras (repeated words) to create deep relaxation and happiness.

 

 

 3: Zen Walking Meditation

When anxious,WALK

I’m sure you’ll agree with me when I say that when you’re feeling down, a nice long walk helps.

A walk gives you the chance to escape and allows you to clear your mind.

The only thing better than a walk is a Zen walking. In this technique you walk up and down a path while meditating on the sense of movement. This allows you to get some fresh air (important for anxiety), to clear your mind and to find relaxation.

4: Visualisation

thinking happy thinking sad

when you think happy thoughts you become happy. When you think sad you become sad. When you think thoughts that make you anxious, you become anxious.

One of the best ways to take control of your anxiety is by controlling what’s in your mind. And one of the best ways to do that is be using visualisation meditation.

Visualisation meditation is one of the more advanced meditation techniques because it integrates the imagination into the process.

Essentially, visualisation can be defined like this: imagining specific things to produce specific results.

Let’s say, for instance, that you wish to relax. You may choose to imagine a relaxing scene of a beach. Try this now and you will become relaxed and happy. Imagine the scene in detail, using all five senses. See, smell, touch, hear and taste the scene. This will bring the scene to life in your mind and make it a much more powerful experience.

An alternative form of visualisation is self hypnosis. If you’re interested, take a look at my guide to using self hypnosis to cure anxiety below.

MindBodyRecovery is one of the most life transforming blogs for people with anxiety. They have a fantastic guide to using a technique called Anticipatory Visualisation Technique. You can read their guide here

5. Body Scan

 

Body scan meditation is a meditation in which you tap into the sensations and feelings going on in your own body. For instance, one of the classic symptoms of anxiety is cold hands or feet and heart palpitations.

As someone with anxiety, when you feel anxiety coming on you might panic. But controlling that initial panic is half the battle.

Body scan meditation will let you recognise the symptoms of anxiety before they get out of control.

Lucy Faulks is a leader in mindful healing and the creator of Technotox.com. She’s written a fantastic guide all about how body scan meditation helps you to take control of your symptoms. Take a look at Lucy’s guide here.

 

 

Reminder: Use the link above to find more information on all these meditation techniques. 

 

6. Mindfulness For Anxiety (The best meditation technique for anxiety)

If you’re looking for a great way how to handle anxiety naturally, then mindfulness may be the answer you’re looking for. 

Mindfulness has been in use for many thousands of years though it has only recently become popular in the west.

Scientific research has proven that mindfulness is one of the best ways how to handle anxiety naturally, provided it’s done correctly.

 What is mindfulness? How does it help with anxiety?

Mindfulness is essentially a type of meditation.

Mindfulness involves focusing the mind 100% on the present moment. While you practice mindfulness you are aware of the thoughts, feelings and moods occupying your mind.

This simple practice has been shown to be immensely helpful in treating  anxiety and panic attacks and helping many other mental health areas.

Like Lao Tzu says:

If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the moment.

Living in the present moment is called being mindful.  And new scientific research has proven that mindfulness:

  • Helps in the treatment of social anxiety disorder
  •  Helps prevent relapse in those suffering from major depressive disorder
  • Helps with the anxiety experienced by cancer patients

Mindfulness has shown itself to be so effective that it is now widely used in cognitive behavioral therapy. And it is an incredibly effective way of treating anxiety.

So, how do you practice mindfulness meditation?

There are many different mindfulness exercises that can help cure anxiety. One of the simplest techniques follow.

A Simple Mindfulness Exercise For Anxiety

  1. Find somewhere quiet where you will not be disturbed for twenty minutes
  2. Sit comfortably, close your eyes and focus on your breathing. Specifically, focus on your breath coming and going between the space between your nose and lips.
  3. While focussing on this spot, be aware of any thoughts or feelings entering your mind. Do not dwell on these thoughts and feelings, do not resist them, do not encourage them, simply observe them, as though you were a mere onlooker to your own mind.
  4. If at any time you feel yourself losing focus or becoming absorbed in your thoughts, return your focus to the spot between your nose and mouth.

Practice this exercise for twenty minutes and you will notice significant improvements in your anxiety symptoms.

I use to have social anxiety for years. Use to get red in the face chatting to just about anyone. Then I started using this meditation for social anxiety.

 

 

Social anxiety is a problem a great many people suffer with these days. It is also a very crippling psychological issue that can ruin life for many people.

Thankfully, there’s one technique that can help people suffering from social anxiety: meditation.

There are two steps to overcoming social anxiety with meditation. The first step is done by yourself somewhere private, the second is done while out socialising. It is important to do the first meditation first so that you are relaxed before socialising.

 

Use this simple meditation for social anxiety

Step 1

As mentioned above, the first step to overcoming social anxiety with meditation is done somwhere private. Find somewhere quiet where you will not be disturbed for twenty minutes before continuing

1)      Focus your mind on your breathing. Specifically, focus on your breath moving in and out of the region between your nose and your mouth. Do this for five minutes. You will find that you are very relaxed after five minutes of breathing meditation.

2)      Now think about a social situation in which you would feel anxious. Try to focus lightly on this imagnary situation.

3)      Notice the thoughts and feelings that come to mind. You may find certain images our sounds entering your mind. These mental sensations will be related to your anxiety. You are going to eliminate these mental sensations, thereby lessening the symptoms of social anxiety.

4)      When you notice a mental thought or feeling, image or sound, observe it in a passive way. Imagine the thought is happening to someone else. Now say to yourself, “This is just a thought, it is not real.”

5)      Continue this exercise for twenty minutes, focussing on your breathing and reminding yourself that any thoughts you experience are only thoughts.

 

How To Overcome Social Anxiety with Meditation STEP 2

The next step is essentialy the same as the first, however it is done while socialising. The next time you are in a social situation, be mindful of your thoughts and feelings. Anytime you feel anxiety tell yourself, “This is only in my mind, it is not real” then focus on your breathing for a moment. This will relax you and completely eliminate your social anxiety.

 

Deep Breathing Exercises for Anxiety

These three deep breathing exercises for anxiety will allow you to relax and find calm when facing anxiety. We recommend that you practice these deep breathing exercises now, while on this page, so that you know how to do them the next time you need them.

Deep breathing exercises for anxiety 1: Measured Breathing

  1.  Stand or sit comfortably but with good posture. Relax your knees and hands and drop your shoulders. Let your jaw relax.
  2. Take a deep breath in through your nose while counting to four. Let the air fill your stomach, breathing deep.
  3. At the end of the inhalation hold the breath for a short moment.
  4. Staying relaxed, gradually allow the air to release through your nose

 

 Deep breathing exercises for anxiety 2: Humming breath

 

 

This breathing technique is a bit like mindfulness meditation in the sense that you focus absolutely on your breathing while doing it. You’ll also be humming quietly. This is one of best breathing techniques for anxiety relief. Remember to try it now while reading the instructions.

  1.   Stand or sit with good posture, relaxed jaw, relaxed shoulder, relaxed knees.
  2. Place your thumbs lightly over your ears and your fingers over your eyes.
  3.  Take a deep breath in through your nose.
  4. Exhale while humming quietly.
  5. Focus on the sound of the humming. Allow the humming to be the only thing in your mind (meditating on it).
  6. Breathe out slowly and repeat ten times. Try it now .

 

 

Deep breathing exercises for anxiety #3: Diaphragm Breathing

This is the most commonly used breathing technique for anxiety and arguably the most effective (though I

recommend trying all three).

  1. Stand or sit with good posture.
  2. Relax shoulders, knees, neck, etc.
  3. Take a deep breath in through your nose. Allow the air to fill your stomach. You wil lfeel your chest rising a little. You may find it helpful to place a hand over your stomach and visualize the air filling deep down into your stomach.
  4. Exhale through your mouth, your lips pursed and your tongue and jaw relaxed.
  5. Repeat ten times. Try it now.

These breathing technique for anxiety will greatly help you when you have an anxiety attack. The very best cure for anxiety, however, is a preventative one. Click the link below for the best preventative treatments of anxiety.

 

Breathing Techniques for Anxiety 4: Alternative Nostril Breathing

 

Alternative nostril breathing is another great exercise for relieving stress and anxiety. To do this exercise, simply close one nostril with a hand and breathe in through the other nostril. Now change your fingers so the first nostril is now closed and the other nostril open. Breathe out through the second nostril (the nostril that was closed when you breathed in). Next, breathe in again through this same nostril then repeat the process.

Consult a doctor before trying these breathing techniques for anxiety and remember that you should always feel comfortable.

 

 

Also try these self help tips for anxiety

This guide to self help for anxiety attacks will empower you to take control of your anxiety. Sometimes, it can feel like anxiety has control of your life. You live in fear of anxiety attacks and struggle to live your life around them. Many people who suffer from anxiety, however, have learned to control their anxiety and to live successful and happy lives without the interference of anxiety attacks. This guide will show you how you too can be successful in treating anxiety through self help.

Self Help for Anxiety Attacks Tip 1: Use Free Stuff

“What free stuff?” you ask. Essentially, you want to make use of anything and everything that will make you relaxed. Get your hands on as much relaxing music as possible. Watch any relaxing TV show or movies. The best type of entertainment are those about nature—nature sounds, nature documentaries. Pick up anything you can that will relax you and make use of it. This will give you a general state of relaxation and inner calm that will naturally help to beat anxiety.

DO IT NOW

 

 

 

Self Help for Anxiety Attacks Tip 2: Exercise

You’ve probably heard a million times that you should exercise. But it bears repeating. Exercise is good for absolutely everything, including anxiety attacks. Try going for a jog or a swim. This will release hormones that help to regulate your mood. Exercise makes it harder for you to experience the physical symptoms of anxiety attacks, so start exercising today.

LEARN MORE

 

 

 

Self Help for Anxiety Attacks Tip 3: Noise!

Any source of noise is going to add to feelings of stress. Whether you’re surrounding yourself with argumentative people who are loud and aggressive, or whether you’re listening to heavy music. . . heck, even if you’re constantly listening to what I call noisy news (news that makes you feel the worlds is a negative place – which is most news channels). All of these sources of noise are going to make you feel stressed and are going to upset your inner peace. Cut out any sources of noise or stress that you don’t need.

 


Self Help for Anxiety Attacks Tip 4
: Oh, how nice!
Notice positive things. For instance, if someone pays you a compliment, notice it. If you’re walking past a beautiful flower, notice it. If you hear a delightful bird song, notice it. Make use of sources of positivity. Positive things relax you and help to create a general sense of wellbeing. It doesn’t matter what makes you feel good or relaxed, whatever it is make use of it.

 

 

 

 

 


Self Help for Anxiety Attacks Tip 5: Breathe

If you’re suffering from anxiety you should try to make sure you’re breathing properly at least most of the time. Proper breathing is slow and uses deep breaths, taking oxygen deep into the lungs. If you think you’re not breathing properly you might consider going to a therapist of even take singing lessons. Just make sure you are breathing correctly as this will naturally relax both your body and mind.

 

DO IT NOW

 


Self Help for Anxiety Attacks, Tip 6: Diet

Speak to a dietician about how your food might be contributing to anxiety. Too much sugar or fats, for instance, are not going to help. Making sure you eat a basically healthy diet (taking in fruit and veg) can help to create general wellbeing which relaxes body and mind and helps to relieve anxiety. Also consider taking sources of magnesium as most research shows that magnesium is a good cure for anxiety.

 

 

Also use these herbs for anxiety

Recent systematic review of studies, completed by the GNIF (Global Neuroscience Initiative Foundation) have shown that natural remedies for anxiety and herbs for anxiety offer effective treatment without serious side effects. So if you want a health and natural treatment for anxiety, you should definitely consider herbal remedies.

 

B Complex: B Complex is one of the best natural remedies for anxiety. According to the Global Neuroscience Initiative Foundation, B Complex is essential for “stress management, neurotransmitter balance and energy production”.  The best supplement for anxiety are B1, B2, B3, B5, B6, B7, B9 and B12. It’s best to find a B Coimplex that includes all 8 of these essential vitamins.

Gamma-Aminobutyric Acid (GABA) :GABA is known to produce a calming effect on the brain that is similar to the effect of Xanax and Valium. GABA is an amino acid and neurotransmitter that helps to relieve anxiety by preventing neurons firing that create stress and anxiety. GABA is produced naturally but can also be found in supplement form. It is advised to take 500 milligrams of GABA each day.

 

Magnesium: According to a study published in Current Medical Research and Opinion, Magnesium, when combined with Crataegus Oxyacantha and Eschscholtzia (Everygreen Hawthorn and California Poppy) is more effective at treating anxiety than placebos. It is also a highly effective way of dealing with muscle tension. It does also result in loose stool, however and has been known to interfere with other medications. It is recommended to take 200 to 300 milligrams daily.

Passionflower: One of the best herbs for anxiety is Passionflower.

According to a study published in the Journal of Clinical Pharmacy and Therapeutics, Passionflower is one of the best natural rememedies for anxiety when 45 drops are taken daily. It is very effective at relieving the symptoms of anxiety and is not known to have any serious side effects, though it can cause drowsiness if used in conjunction with antidepressants.


Relora:
Relora is a comination of extracts from Amur Corktree and Magnolia Bark. It is used frequently in traditional Chinese medicine. Magnolia Bark is believed to help relief stress because it contains two compounds, honokiol and Magnolol. Be certain to consult a doctor before taking Relora, especially when pregnant.

Rescue Remedy: The Rescue Remedy was created by Edward Bach, a British physician, and was intended to be used to relieve acute emotional stress. Rescue Remedy is a combination of Clematis, Star of Bethlehem, Impatiens, Cherry Plum and Rock Rose. It is effective at treating shock, inattentiveness, irritation, impatience, irrational thoughts and panic attack. Resuce Remedy does not interfere with other medicines. The recommended dosage is four drop four times a day.

 

Valerian: Valerian is a mild sedative which is very effective in treating insomnia but is also a natural remedy for anxiety, agitation, stress, muscle tension, mental strain and muscle spasms. Research has shown that Valerian is as effective a treatment for anxiety as Valium. It is not known to have any serious side effects though it is advised to avoid the herb if you have liver disease or if taking antidepressants or drugs that depress the central nervous system.

And of course, we wouldn’t be The Daily Meditation if we didn’t advise you to use meditation to beat anxiety.

Consult a doctor before trying these natural remedies for anxiety and herbs for anxiety.

 

 

Self-Hypnosis Helps Anxiety Too

 

Anxiety attacks can be stopped through hypnotherapy and hypnosis. And you do not have to visit a professional hypnotist. You can use self hypnosis for anxiety and you can do it at home.

Self hypnosis is a very practical and healthy way to cure anxiety.

But you may never have used self hypnosis before. So let’s take a look at what self hypnosis is and how it helps anxiety.

 

What is self hypnosis and how does it help anxiety?

Self hypnosis is all about using the power of suggestion in order to influence your subconscious mind.

Your subconscious mind is the most powerful part of your mind and is millions of times more powerful than your conscious mind. If you’re interested in curing anxiety by using your mind, I highly recommend you read my guide to subconscious mind power.

Self hypnosis is used a lot in modern hypnotherapy. And it has been used to cure anxiety, as well as to improve pain management, to cure depression, to relieve sleep disorders, and to combat obesity and other common health conditions. People who are well practiced in self hypnosis also use it to improve concentration, memory, and cognitive function.

 

 

 

But before you use self hypnosis for anxiety, there are three things you need:

1. Motivation: The first time you use self hypnosis it will require patience. Make sure you have the motivation to do it properly.

2. Relaxation: You want to make sure that you are relaxed before you start. So you can either choose a time when yo’re already relaxed. Or you can cheat and use these meditations for relaxation (hint: use the meditations).

3. Concentration: You will need to focus when you do the self hypnosis for anxiety. So try to get rid of any distractions before starting.

 

 

 The Right Attitude to use self hypnosis

Before you use self hypnosis to cure anxiety, it is important that you have the right attitude.

Now obviously, if this is the first time that you have ever tried hypnosis, you may be a little skeptical. You might wonder just how on Earth hypnosis will help your anxiety.

Hey, I totally understand. It’s always best to be a little skeptical before trying something. That’s just natural.

Let me ask you a favor. For the next ten minutes, just go with an open mind.

For the next ten minutes you are going to try something new to you. And that’s great. New is healthy. Actually, new is very healthy because novelty is vital to your brain’s functioning. But that’s a whole other story.

For the next ten minutes you are going to need an open mind.

As I mentioned above, when you practice self hypnosis you need to have a relaxed, calm, and focused mind. And you need to be concentrating on the hypnosis. That is very difficult to do if you are already presuming that hypnosis won’t work.

Hypnosis will work. But it needs your focus and it needs your open mind.

 

 

This is why it’s sometimes best to try it twice

A lot of people struggle to focus on the hypnosis the first time they try it. Again, I totally get that. You’re doing something new, so part of you is more interested in the process and more interested in what you look like than in actually buckling down and performing the hypnosis.

That is why it is often best to try the hypnosis twice.

The very first time you try self hypnosis, just learn the process. Don’t be too obsessed with immediate results the first time around. That will put too much pressure on you. It will actually stop you from succeeding.

The first time around, just try it out. Have fun. Be relaxed. You’re learning a new technique. Just like learning an instrument. You don’t pick up piano and play Rackmaninov’s 2nd Concerto the first time around. The first time around you have fun, try to play “Chopsticks” and soon hit the wrong key. But the next time you do it you play it better and soon you have it mastered. Same deal here.

Chill. Go slow. Have an open mind.

Let’s do this.

How to use hypnosis to cure anxiety

*** try this exercise now to get to grips with it, then again later when you have more time. ***

  1. Sit or lie down in a comfortable position with good posture and a straight back. Close your eyes and focus on your breath for five minutes (meditating). Then begin to meditate on your body and focus on the sensation of your body relaxing. Continue until you feel relaxed.
  2.  Imagine the most relaxing scene you can think of. Maybe it’s a beach or a waterfall, maybe it’s floating above the clouds. . . it doesn’t matter where so long as it is very relaxing.
  3. Imagine that you are stepping into your imaginary scene. Gradually enter further into the scene. Use your senses. Look at details of the scene. Imagine any scents. Imagine the feeling of the relaxing air on your body and so on.
  4.  Count from one to ten, imagining that with each count you step more into the scene. You are heading towards the most relaxing part of the scene, a special place full of calm and relaxation. As you count, tell yourself that you are feeling more and more relaxed.
  5. now establish a “Trigger”.  In order for you to be able to recall the sensation of peace and relaxation you need to create a trigger. To do this, say a line to yourself that expresses how you are feeling. For instance, “I am at total peace. I am safe, happy and comfortable.” Use your own words but find a short line that describes how you feel. Say that line to yourself then, as soon as you finish the line, pinch yourself on either hand on the flabby piece of skin just up from the thumb. Then repeat the line to yourself. now exit the scene.

Like I said, the first time you try this just go with it and have fun. That first time it should be like a ten minute chill-out session. Don’t worry about getting it perfect, just have fun. The second time is the charm (usually it’s the third time that’s the charm but here it is the second).

 

So, now you’ve done it once, go again. Go slowly. And truly focus on every step of the process. You will find this immensely relaxing and it will help to cure anxiety.

 

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/20350028

National Institute on Mental Health. “Anxiety Disorders.” NIMH. Accessed April 23, 2014.

ADAA. “Facts & Statistics.” Anxiety and Depression Association of America. Accessed April 29, 2014.

ADAA. “Facts & Statistics.” Anxiety and Depression Association of America. Accessed April 29, 2014.

5 WebMD. “Anxiety Disorders: Types, Causes, Symptoms, Diagnosis, Treatment, and Prevention.” WebMD. Accessed April 29, 2014.

9 Grant, Jon E., and Suck W. Kim. “Clinical characteristics and associated psychopathology of 22 patients with kleptomania.” Comprehensive Psychiatry (2002): doi:10.1053/comp.2002.34628.

IMAGE CREDIT 

 

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