My Personal Techniques to Quiet an Anxious Mind


(Top: American Eagle - this particular color is out of stock but I've linked the same shirt in a different color. Also, it is 50% off making it $17.47)


Times are defiantly feeling very uncertain right now with COVID-19, and unemployment rising. It's hard not to let your mind get sucked into a dark place, but stay strong my friends. Today, I wanted to share a couple of different techniques I use to help myself stay sane and calm. The techniques I'll be sharing are not solutions to anxiety, just tools I have found to help me personally and I'm hoping by sharing them they can help you as well.

1. 3x3x3 Method with Breathing


I came across the 3x3x3 rule on Tik Tok a while back and started to implement into my life anytime I start to feel really stressed or anxious. Overtime, I added a couple different breathing exercises I felt were beneficial for me to really slow down and focus. This technique is mainly used to bring you back to the present and distract your mind from bouncing from one anxious thought to the next. This process is a little lenghtly. I typically only do this entire process when I'm feeling very overwhelmed or anxious. Other than than that I may only do step 2. *** In order for this process to work it is very important you take the time to slow down and focus all of you energy onto each step: for example when I say to listen to a sound I want you to solely focus on that particular sound by tuning out (for the most part) all other sounds. ***


STEP 1

During this first step you will be looking around the room to find 3 things to label. Remember do not rush through this labeling process. Slow down and focus on each item.

  1. Look around and find your first item. Out loud label the item (table). Deep breath in through your nose and out through your nose.

  2. Look around and find your second item. Out loud label the item (chair). Deep breath in through your nose and out through your nose.

  3. Look around and find your third item. Out loud label the item (pillow). Deep breath in through your nose and through out your nose.

STEP 2

During this next step you will be focusing your energy on 3 things you hear. Remember to slow down, focus, and let all other sounds fade into the distance. Examples of sounds: music playing, TV, heart beat, typing, air conditioner humming, refrigerator humming, traffic, birds chip, fan, clock ticking... etc.

  1. Sit still and listen for your first sound. Then take a deep breath in through your nose and out through your mouth.

  2. Remain still and listen for your second sound. Take a deep breath in through your nose and out through you mouth.

  3. While still remaining still, listen for your third sound. Take a deep breath in through your nose and out through your mouth.

STEP 3

The final step involves 3 different movements. While you are moving a body part don't just move it quickly and be done. Slow down the movement and really feel it stretch, tighten, and relax. Examples of movements: moving your fingers, your ankles, your shoulders, lifting your arms up, rotating your neck, tapping your foot, bending your legs... etc.

  1. Close your eyes and move your first body part. Take a deep breath in through the mouth and out through the nose.

  2. Eyes remain closed, move your second body part. Take a deep breath in through the mouth and out through the nose.

  3. Keep your eyes closed, move to your third body part. Take a deep breath in through the mouth and out through the nose.

  4. Lastly, we end with a simple breathing break. Close your eyes.

  • Deep breath in through the nose and out through the mouth.

  • Deep breath in through the mouth and out through the nose.

  • Deep breath in through the nose and 3 quick breaths out through the mouth.

  • Deep breath in through the nose and out through the nose.


That's it you're done! I will sharing a visual example of this process on my Instagram stories today at 2 pm.


2. Reading Quotes/Bible verses

Reading positive uplifting quotes helps bring my mind at ease. Sometimes, I will even write them down and place them places I most often look (like a bathroom mirror, screen saver of phone, hanging on the refrigerator). Here are a few I particularly like to read here lately.


  1. "No storm can last forever."

  2. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope. Romans 5: 3-4

  3. "Perhaps this is what this season is all about: Trusting in the unknowns, finding gold in the little things, & trading fear of what's uncertain for freedom to thrive within it." - Morgan Harper Nichols

  4. "Today I will trust beyond the borders of what I can see, and have the courage to believe in what is greater than me." - Morgan Harper Nichols

  5. "When you can't control what's happening, challenge yourself to control the way you are responding to what's happening. That's where the power is."

  6. "Breathe... you're going to be okay. You've been here before. You've been this scared, uncomfortable, and anxious and you survived. Breathe and know you can survive this too. I know it all feels unbearable right now, just breathe, keep breathing, this too shall pass I promise."

  7. Trust in the Lord with all your heart, and do not lean on your own understanding. In all you ways acknowledge him and he will make straight your paths. Proverbs 3: 5-6


3. Download an App Called: Calm

If you are someone who experiences high levels of anxiety or gets overwhelmed/stress often then I highly recommend the Calm app! I only downloaded it a couple days ago and have been very happy with it. This app is for sleep, mediation, and relaxation. It covers guided meditations, breathing programs, soothing music, calming bedtime stories, stretching programs, boost confidence, and focuses on reducing stress/anxiety. It has a 7 day free trial period that I suggest taking advantage of during this time of self- quarantine. After the 7 days, you can continue your subscription of $14.99/month, $69.99/year, or cancel it.


If you have any inspiring quotes or Bible verses I would love to hear them. Also, comment below with any other techniques you may use to help with anxiety or stress. Hang in there, we will all make it through this together. My heart is with all of you!

Much Love, Reba Faye


 

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(My exact color of top is out of stock, but I've linked the top in other colors)




 


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