Calm Anxiety - Learn This Simple Technique 15 Minutes

If you're going through a difficult time emotionally right now, if you're feeling very angry, very sad, very scared right now about things going on in your life or you're just very stressed and feeling overwhelmed, it's going around, right? ? a

technique

that I can show you in just 15

minutes

that can help you take those negative emotions and return them to a place where it's a little easier for you. I can't make all your problems go away, but I can show you how to take the intensity of your thinking and bring it back to where you feel most comfortable and have more space to think and make decisions in your life.

In

this

video I am teaching you the core

technique

that I teach in a free online course, but I am posting it here on YouTube right now because I realized that a lot of people need it. I just want to make it super easy for you to

learn

this

writing technique that literally saved my life 27 years ago. This is what I call the diary. Practice, I'll show you real quick and show you why it seems to help, so if you want to follow me, I'll show you, you can follow it, go get it. some paper and a pen and I'm going to invite you to write down your fears and resentments and I'm going to give you the format and it says like this I'm afraid so you write I'm afraid look how I did it and then go ahead and complete that which is which is The first fear you have that comes to mind you don't have to go to the past just like what's on your mind right now, what are you worried about me?

Make one up, so to teach that will give me a good example to show you, so let's try this. I'm afraid the neighbor has made graffiti on my wall. That didn't actually happen, but it's fun to think that he's like 90 years old. years, okay, but as an example, what could have happened I am afraid that my neighbor painted my wall. I'm going to sit with that fear for a minute and say, yeah, what's the fear about that fear? He won't admit it. Fear. he hates me scared all the neighbors hate me scared now the house looks like trash scared the landlord will make me pay for it scared that this always happens to me that I live somewhere and the place gets trashed so that's an example of how just There's kind of a little cascade of six or seven fears that come from the first fear, which is: I'm afraid that the neighbor is the one who did the graffiti on the wall, so as I write I can realize that I actually have resentment, so let's take this. example again I am resentful of the other neighbor across the street because I am afraid that he is friendly with the neighbor that I think did graffiti afraid that he hangs out all the time and afraid that they will exclude me now let's go back, you will notice when I said I have resentment and here's my writing again just scribbled out, this isn't a perfect list, it's not columns or anything when I said I had resentment it was because I noticed that it's like I have some kind of lingering anger that I'm cooking in it.

I'm reflecting on it, so you pick a target and it's usually going to be a person or a group of people or a category of people or maybe a country or an organization or something that used to be a part of my elementary school, okay? you name the target so I'm resentful of the other neighbor across the street and instead of immediately writing why because he's friendly to the neighbor who I think did graffiti, I write because I'm afraid he's friendly to the neighbor and I'm afraid they'll pass the while all the time and the fear of being talked about behind my back and the fear of never being invited, so it turns out there was more fear about this whole thing, but it was hidden underneath this resentment like, oh, that neighbor across the street. the street I resent it so I keep writing and every time you sit down to write you can take 10 or 15

minutes

at any time I have done it even faster when I had to but the ideal is that you write until you feel better and do it I'll just say that sometimes feeling better has been 20 pages and the reason I'm making this video today is because yesterday I felt really bad about something that had happened so I went ahead and wrote for a long time and it ended up being 20 pages, just 20 of these pages, the front, you know, the front was one page, the back was one page and I felt a lot better because I could see what was underneath what was bothering me, so when I sit down to write, I can that I have something very Intense fears, you know, fear, I have cancer, fear, that is this pain.

I'm not actually afraid of having cancer, in case you're worried, but that would be a typical intense fear you have. You could also have fears that are very trivial, so I'm afraid that I've run out of lettuce and then I'm resentful of my husband because I'm afraid that yesterday I asked him to buy lettuce and he didn't, so sometimes these resentments are very petty, sometimes they are profound, but when we write them down in daily practice, they are just material to free ourselves, so every thought that worries your mind goes to paper so that you can free yourself and the metaphor I often use for this is thinking in leaves wet leaves sticking to the windshield of a car so it's raining outside it's fall the leaves are falling there are all these leaves caked on your windshield and you can't see and that's what your fearful and resentful thoughts are like they're cars just fresh.

They come, they come, it's normal, it's natural that you have these thoughts but they get stuck on your windshield and if they're there you can't see them and you can use the windshield wipers and nothing happens, they're just stuck, so you get out and remove those blades properly, so think of them as fears and resentments. You remove them. Strips. Take them. Throw them away. You don't have to study them. You don't have to put them in an album. You don't have to look them up in the encyclopedia to find out what kind of tree it is, you'll just pull them out of the windshield and then you can see more clearly and you can move forward, that's my favorite metaphor for what this writing is about. so when you've been writing for a while you start to feel better, like you've published it because it feels good to publish it on paper, we're not concentrating on that, remember no, you're not concentrating on the negative, you're basically taking in the thoughts negative ones that are already there and writing them down so you can stop thinking about them, which is the same reason we take notes properly if someone tells you their phone number and you're trying to remember it. but you don't have anywhere to put it on your phone or write it down you're going to have to say it over and over in your mind you know five to six or seven for the one five two six you write it down there now you can stop thinking about it so that's the

simple

st means: you can start taking your negative thoughts and putting them on paper.

Now, this is not an exercise to pretend that negative things don't exist, you are not forcing yourself to do it. think positively it's nothing like that all you're doing is just admitting to yourself i have this dark thought i have this negative thought i have this bad feeling this is fear fear this fear that I'm resentful at so and so because you're just writing it now, The easiest thing is that you don't have to do anything about these thoughts, all you do is write a signature and depending on what your belief system is this can be something like a prayer where you ask God that I delete it or you can just write an intention to release fears and resentments and I will give you a small example of how it goes well if I would like to make a non-God version and you want to publish it.

It would be something like this. I am now ready and sincerely intend to release these fears and resentments. I'm just looking to know my next steps and be strong enough to carry them out. and then write love in your name, okay, that's the godless version. I started doing something like this. I became someone who believes in God, that's how I write it. I write it the way the person who showed it to me and I write it. Now I am ready and I ask you, God, to eliminate these fears and resentments. I only ask for the knowledge of your will for us and the power to carry it out.

Love Anna. I've been doing this twice a day for 27 years. I've missed it. a few days here and there and I actually spent two years not doing it at all because I felt like what was the point and then I found out that I do it a lot better, my mind is a lot clearer, I'm a lot more confident. I am much less affected by the symptoms of my own PTSD. I had a traumatic childhood and didn't have a word to describe what my symptoms were back then. The way he used to be so bewildered, the way he used to emotionally overreact. to things when I was upset I was distracted I had trouble remembering things that's dysregulation so it's a brain state that's very common for people who suffered abuse and neglect as children and it's also common for people with ADHD or people who have gone through recent trauma.

It is very difficult to focus your mind and during that state, whether it is real PTSD or you have been diagnosed with it, or you think you have it or you are just finding that you are having a lot of similar emotional memories and If you are going through a difficult moment and you are stressed, this technique is

simple

and easy: you name the worrying thoughts, always group them in the category of fear or resentment, put them in writing and ask them to eliminate them so you can Maybe you have noticed that in the form in which I say goodbye there are 12 step inflections of the 12 steps and that's because I

learn

ed this technique from a woman who was sober in alcoholics anonymous and she and her friends were using this as a way to stay sober.

When she met me and I was having the worst night of my life 27 years ago, I knew I couldn't think clearly, I was intensely upset, I felt like I was at the end of my rope and couldn't go on. I was crying, I couldn't stop, I felt like the world was against me and she showed me this technique and all that emotion

calm

ed down and not only that, and I will say that at this moment I had a head injury at that moment. I had been attacked on the street not long before this happened and I was having a hard time concentrating or reading and it was making all my symptoms worse.

Now we know that these symptoms of feeling bewildered, numb, hyperactive, clumsy, can't remember, can't. learn that there are actually a lot of physical symptoms that go along with it, it can also increase your risk of autoimmune diseases, heart disease, cancer, dysregulations are a very serious thing and it is a brain state that often follows abuse if a person has been abused or neglected in childhood, there is often dysregulation and has often been misdiagnosed as a learning disability or ADHD. I mean, it could be those things, but very often it's complex post-traumatic stress disorder, which is the type that comes from chronic exposure to intense stress.

Many of us had it when we were children. Trauma is the most common reason people develop cptsd and until recently there wasn't really a name for it and there definitely wasn't a very good solution for it. If you have ever sought help for your ptsd you may have been told that you need to talk about the trauma that happened and if you are like me, sitting there and talking about trauma is actually very traumatic so I spent many years going to therapy trying to get help and feeling very dysregulated in the chair there, becoming so nervous and out of my body that I could barely write a check in the end when my friend showed me this technique he had a way of communicating what was happening to me.

It turns out that speaking is a brain pathway that can often trigger trauma reactivation. Writing about it is another way, it is an indirect way of expressing what happened and then, if you choose, you can read what you wrote to someone else if you want to communicate it. and it's much less triggering, so when you're less triggered when the trauma button hasn't been pushed, you're much more able to work on whatever it is that's bothering you, you can make decisions, you can make a plan for what you want to do. . Well, those are all things that are extremely difficult to do when you're dysregulated, so if you're someone who's spent a lot of your life just regulated, if that's starting to sound familiar to you, I'm going to put some information below. a test, are you regulated?

I have another test, do you have cptsd? Everyone will be down there. You can take the tests and see if you resonate with them, but this technique of writing down your fears and resentments and following them with a signature for about 15 minutes a day, the only way to know if it works for you is to try it, so I encourage you to do it now. You probably found it difficult to write all of this because I was talking about the whole time uh, so if you want, if you want an easier, quieter way to learn how to write it, I've written the instructions, they're in a pdf, I'll teach you how to write and, As a bonus, I also teach you how to do it. a very simple form of meditation after writing so that you can rest and put those distressing thoughts on paper and then rest in meditation and if you are like me, you will be surprised how powerful this is in clearing your Mind a little, I mean clarity , it does'nt sound good?Feeling a little clearer, a little

calm

er, when you are clear and calm, you can take productive steps to change your life, everything becomes easier.

Well, some of the common questions people ask me. About this, what do I do with the paper when I'm done? There are two things you can do, one is to throw it in the trash. I recommend that you throw it away, throw it away immediately and shred it. This is not something you want to leave for your loved ones to read, where you are writing down your deep, dark thoughts and some of them would really hurt the feelings of other people like you. you know fear I don't even like my husband or fear of running away these are your dark thoughts they are not actually your plan they are the dark thoughts that you are putting in writing so you can free yourself from them and in fact the more honest you can be with yourself in the paper, the freer you can be, you can shred it, you can immerse it in water, do what you have to do, but don't leave it lying around, there is no point in you doing it too.

You don't want to keep it, you don't want to write it in a fancy journal; In fact, it's not a journal, so no fancy paper, just scratch paper, it's not for keeping and you definitely don't want to read it again any other day. is not a commemoration a journal is where you record things that happen that you might want to remember or you might want to analyze later or look for patterns this is not like this is like just sweeping up the trash let's say you cut your toenails the kitchen floor and you will just sweep it up and get it out of the house because it is disgusting, it is disgusting just like your dark thoughts, this is how to do the daily writing practice if you want the full technique and the videos where follow the technique a little more slowly, you will shows the meditation and tells you the story of how I learned it.

You can click on the link just below in the description section, free course, daily practice, register and when you register. Of course, you will also be invited to Zoom calls that I do about every two weeks for anyone who wants to come and we use the techniques together. You can practice a little with me and then I answer questions. I love those calls, so I hope I'll join you. I would love to meet you not only on YouTube but also on a Zoom call. If you want to watch another video before taking that course, I would love to tell you a little more about brain dysregulation.

What's going on? That and how to know if it's happening to you, you can see it right here and I'll see you very soon.