“You may not control all the events that happen to you, but you can decide not to be reduced by them.”– Maya Angelou

As we deal with the COVID-19 virus, we as a society deal with extraordinary stress in response to the threat to our normal lives. Anxiety is the fear of what is not only happening to us now but what will continue in the future.

We know the human brain has the capacity to imagine all the worst things that could happen. The amygdala, handles emotional processing and helps to store memories. The hippocampus accesses and filters these memories and emotions and enables navigation which together creates strong emotions like anxiety. However, we can rewire the brain by doing simple exercises so our neural pathways give us much more peace of mind.

Anxiety is the #1 common mental illness, (don’t worry, a “mental illness” is just a health condition involving changes in emotion, thinking, or behavior) which over 40,000,000 adults experience each year.

So let’s address how to minimize anxiety so you can function, not just exist:

1. Breathing — take 3 deep breaths through your nose, hold for 3 seconds, and let out for 3 seconds through mouth. As you breathe in focus on your hips moving forward. If you put your hand on your diaphragm you will notice it will go in and out. Keep in mind, this exercise can help any time your anxiety activates the hypothalamus and sends out hormones to trigger a relaxation response.
2. Meditation — This is a must and it will be your savior. As meditation experts have said, our minds are like the ocean. The ocean is active on the surface, with lots of waves (and our brain with thoughts) but deep down at the bottom (when we meditate) it is still, quiet and calm. With that clarity, thereafter we are able to create, execute, and deliver results. In addition, you can try doing 30-minute yoga every day. This is helps release energy and negative thoughts so you can focus on what is important to you.
3. Visualization — Bo Bennett said, “Visualization is daydreaming with a purpose.” It is a powerful tool to train your mind in advance of an event you’re anticipating. This increases your performance when the real moment comes. That strange sense of familiarity boosts self-confidence so you know what will happen before you do it.
4. Countdown — Just start counting down from 100, 99, 98 etc. so the emotional brain relaxes and the cognitive brain takes over. Jon Gruden, Head Coach of the Oakland Raiders football team, does this everyday (more than once) to address his anxiety.
5. Do something productive — It could be something for work or gardening (now the 2nd most popular entertainment beside dining), anything you like. Don’t jump from one thought to another thought to another, which will get you in an anxious state. Do something you enjoy to distract yourself from these thoughts.
6. Ease your worries — As we know, anxiety is a future-oriented state of mind. So instead of worrying what is going to happen in the future, just focus on the present, not the overall picture. Do what is in front of you. It is amazing when we take speculation out of the picture how the future seems to change many times for the better.
7. Exercise — 20–30 minutes a day. Walk or run. Why? The chemical endorphins are released, which make you feel great for 3 hours and give you a ‘buzz” for up to 24 hours. It will change your life. By the way, sex will produce these pleasurable neurotransmitters.
8. Change your thoughts — You want to train yourself to interrupt your thoughts. If strong nervous feelings come on like a panic attack, try spending a few seconds naming several things you see around you (a computer, a dog, your spouse) then close your eyes and listen (A/C blowing, a car moving outside, someone in the kitchen opening a cabinet), then think of a few things you are grateful for (your children, your healthy, your pet). “Change your thoughts and you change the world.”– Norman Vincent Peale
9. Take breaks — Do things you enjoy: reading, walking your dog, going outside a few times a day to see nature, take a drive, listen to some great music.
10. Limit alcohol and caffeine — These substances have a tendency to cause anxious thoughts, which can and trigger emotional downs, additional nervousness, and panic attacks.

If you feel the anxious nauseating feeling, rename “anxiety” with another word — I use the word “passion” and repeat it a few times. Why? By repeating positive words, you can actually reprogram your own thought patterns. It works.

Early on in my career I saw a coach who was also in the practical not the theoretical world for five years and allowed me to move in the right direction. It took time to address the innumerable challenges I had, but it changed my life forever. Alternatively, if your anxiety is affecting your day-to-day life at work and home, you can see a psychologist or psychiatrist (certain pills can help relax you).

Remember, General Anxiety Disorders are temporary. Your “Fight or Flight” system is there to protect you.

I have many clients (people I revere from all over the world) who initially feel anxious prior to a specific game, a pitch to their board, an audition, or a meeting. Don’t feel like you are alone — you’re in great company.

Have a Powerful day!

Best,

Craig P. Stone

https://www.craigpstonecoaching.com/

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