Tips to Navigating Stress & Anxiety

In a world of multi-tasking, one can become stressed out or anxious. Our days are filled with hectic schedules, kids, job deadlines, etc. and at times we can become overwhelmed, burnt-out, and in general unhealthy.

We become stressed out and tired sometimes even unknowingly. Our internal self-talk can become very negative which so often is automatic and so subtle we may not even notice it. The way in which we talk to ourselves in a negative way can escalate our stress and or anxiety and have an enormous effect on how we feel and behave. External influences can affect our stress levels, however, it’s important to note that we are responsible and in charge of our own thoughts and feelings.

Stress or anxiety can appear as: Confusion Difficulty concentrating Anger Sleep disturbances Fatigue Muscle tension Heart palpitations Sweaty Racing heart There are certain characteristics of self-talk that once recognized can be considered when learning to make changes. Self-talk is many times is so automatic and subtle that you may not even notice it.

Self-talk appears as little negative statements in your thoughts such as “stupid me,” “that was dumb,” “how can I be so stupid?” Self-talk can appear to be the truth but is usually irrational Self-talk can initiate and escalate a panic attack Anxious self-talk can keep one in avoidance Negative self-talk is a series of learned habits Learning and understanding that our thoughts are just that thoughts is the key to reducing the effects of anxiety. Thoughts are only true or real if you choose them to be true!

Ways to Reverse Negative or Anxious Self-Talk Be mindful of your internal thoughts. This involves learning to be in the moment and can be achieved through a mindfulness, or meditation Initially you can distract yourself, engage in something creative, read a book, do a meditative body scan Be kind to yourself. Internally talk back regarding your wonderful qualities, all the positive things you are and do. Write them down if you need to.

Methods of Managing Anxiety and/or Stress Deep Breathing The first thing is to correct you’re breathing as you will be breathing from your chest. This is fear-based breathing. Practice deep breathing regularly during the day will teach your body to breathe naturally from your belly like a baby. Inhaling to the count of 5, holding for the count of 5, then exhaling to the count of 5. Repeating this breathing several times a day. Meditation Try a meditative body scan. Relax into a meditative state by scanning the body from head to toe, slowly. While scanning take note of how your body feels, are there areas that are hurting or in pain? Just take note and let it go. There are many different meditations that can be used; however, I would start with the body scan and then experiment with others down the road to see if you enjoy the results. Mindfulness Learning mindfulness is not the same as meditation.

Mindfulness is slowing down enough to notice all the senses and whatever is happening at the moment. In this hectic world that we live in, multitasking, overly busy lives, we need time to slow down and notice. Take one task like bathing or showering and slow it down. Be aware of the water, how it feels on your body, what is the temperature, how the bath water surrounds you, or how hard the water in the shower is hitting your body. Go through this whole process and use all your senses.

Try this with one or two things you do daily for a week. Take moments throughout your busy day to stop and just notice, and be aware. The more you practice mindfulness, the more mindful you will become and able to filter out and change that negative self-talk

Act As If While in this state of anxiety in order to do or accomplish tasks use the sentence “Act as if” in your head, which can encourage you to try and do what ever that is! “Act as if” you can! Maybe you don’t feel it inside, but for today just “Act as if” then some day you will just “Do” instead.

Don’t label yourself. The need to put labels on your state of being is not necessary, nor do you need to know the source of an anxiety episode. Just be! This is where you are at this moment and that’s ok there doesn’t have to be a name, label, or need to know the source right now. Once you are able to manage anxiety much better, then you can look at sources but for now, just learn to be ok and let things pass!

Never Own Anxiety! Do not! Own anxiety by saying “My anxiety”. I realize this is hard, but try and notice when you are saying this, and correct yourself to just say “Anxiety”. Anxiety is not a thing to own! It is not yours’ nor is it a part of yours so don’t own it! Put it in its place as an object only! A thing! 


Kim Lee Certified Empowerment Life Coach

I have evolved through many tough and sometimes debilitating life challenges and changes including being a single mom, domestic abuse, addiction, co-dependency combating anxiety disorder, and returning to school as a mature student to name a few. As a certified Empowerment Life Coach, I’m very intuitive, and empathic in my support with clients. I see my old self in them. Gaining many skills, teachings, and resources such as becoming a Social Service Worker at age 50, learning how mindfulness and being creative affect our brain, how essential oils can assist with anxiety and sleep, and how relearning to breathe from our belly can completely change the course of anxiety disorder. These are just a few resources I share with clients to get them behind the wheel of their lives living with happiness, love, and success! Questions? Feel free to contact me!

https://www.thepapillonstudio.ca