Good morning. Welcome back. I am excited to be here today again with you on your 21 day. Challenge. Thanks for joining me. Let's go ahead and take a long deep breaths and not many.

All right, we're gonna actually start right into it with free exercise we're gonna do so. Actually that was actually Kind of an awkward way to say you're gonna have one leg, you can actually have your heel dental or whatever feels more comfortable. And then the other one, you're going to have kind of in a long, straight line. We're going to release things into that these hips and just sort of feel the weight downwards. And then what I want you to do is just like some point your toes for a second. All right, so with the craziness and the fuzziness of our lives in the speed of lightning is insane.

Right? We have so many different things to juggle, work, family, act, other activities, if you enjoy and the balance of finding it all is just crazy. I mean, it's huge. Ask every single day right to to be our best selves and One thing that has been on the rise, not surprisingly, is anxiety. And the word alone by me, right? I'm just doing a nice long stretch here.

And so, one thing that I really want us to talk about today is anxiety. It's so prevalent, we all experience it to some degree or most of us experience it to some degree, some people have, you know, anxiety disorders that need to be treated with medication, some how sort of on a more, you know, day in and day out basis, you know, and it comes and goes depending on circumstances. And then of course, you know, we just have a spectrum right of people that are struggling with dealing with this and so I hear and it's so we really Ladies take a second to talk about talking about it and talk about how real it is. And first of all, it's normal. It's okay. I mean, feel, okay?

But it's okay to have it. It's okay to talk about it. And, um, you know, if if you need to go to a health professional in fact, a counselor, if that's a doctor or whoever that is, definitely do those things. Oh my gosh, is life changing when you can, you know, be on medication or speak to someone or whatever. So, please don't shy away from those things. It's so important.

Um, but I also want to just talk today about things that we can do to reduce anxiety here. So we really, of course, you want to reduce by right And, again, some people won't be able to do that, necessarily on their own without having a professional help. And that was hundred percent wonderful. You go do what you need to do, it's so important. And then even when you maybe are at that place, or if it's just an occasional video experience, whatever it is, here's the things that can really help. And it's a little different for every person, of course, but one of the best things you can do actually, is something like this.

Start your day with a routine that gets you out of your own head immediately, because you're thinking about either exercise, or you're doing some sort of mindfulness thing. Go ahead and sit back right here. You're doing a mindfulness exercise using meditation. I'm gonna start your day on the right path. And that way you know that you are just, you know, you get out of bed and you do something positive immediately. That's such a wonderful way to start your day.

And I would highly, highly encourage you to keep up with something like this every single day, and just having this house for your team, something that gives you peace, and something that takes you out of your own head. Yeah, so that's a very good practical way to start your day. Now, during the day when things keep up and you're starting to have those feelings of anxiety, there are lots of different things you can do one of them really, especially here, one of them is by taking a few moments to do some really deep breathing. And there are so many different things you can try. You can breathe in and out just through your nose or just through your mouth or like we do in the mornings. reading through your nose out through your mouth.

There's any of that that calms down your breathing and then calms down your heart rate, it's so helpful to have it open that you can do little things even that you can tap on your hand or something that kind of, like gives you like into a pattern. So it's again, distracting, it gets you out of your head, it just gets you into a pattern thinking about something else. And another thing you can do is if you have like a stress ball or something like that, just squeeze. We, in my house, we have a stressed cow that the animal dies given. And it's a cow. And he's really, he's really soft and cuddly.

And so baby with a stress cow and totally, you know, something like all sorts of things that you can kind of either temporarily do a little bit, getting yourself out of your time. helps kind of relieve that stress and anxiety or, you know, maybe the self care thing where you just love going on walks, or you love taking a bath, or you just need a night in and so you need to cancel your plans, whatever those things are, that are good for you to help get you out of that, you know, anxiety, that is important to do, and I would encourage you to do that. Yeah. And then before you go to bed at night, um, another great thing to do is kind of whatever is concerning you about the either about the day, or about the next day in the future, whatever things that are bothering you.

Go ahead and write those down. Just get them out of your head, write them down on a piece of paper in a notebook, whatever. And then you can throw that away. Keep it it's just it depends on how it works for you. But by doing that, you get it out and then you are able to go to sleep and another thing that I actually recommend, if you can fall asleep to it is, there are a lot of resources with that, especially on YouTube, where you can just listen to a meditation. It's specifically designed to help you sleep and work with your subconscious to you like wealth affirmations, or deep sleep back information so far, I mean, so self love, you know, there's so many different things that you can do.

And so being able to try to fall into that because that will take your brain again, out of what's going on and you know that those feelings are super real, and then concentrate on something else. So I really recommend those different things that try to help you through your day. And I'm sure there are a bazillion more so research some things if you are interested in that. But, you know, again, it's a real it's a reality. I mean, we all experiences, we all have really scary moments and, you know, but we can also still live our best lives and be strategic about how we, how we handle it, and then and then move on. Right?

So, um, and again, her wishes her wonderful, wonderful people, counselors, psychiatrists, all those people, please incorporate those into your life. I mean, I think I should go see a therapist at some point, right? So, don't do that. You know, those are really important things to do. And try to remove anxiety causing things maybe that's people or maybe that's, you know, whatever it is. Try to as much as you can detect some of those things as well in your efforts to be as anxiety free as you can be, and again, It will always pop up but we can also utilize really good techniques to help deal with it, but it does.

Okay, so let's talk through some affirmations. I'm actually gonna show you a little bit more, you can do what you want. And I'm just gonna actually I'm going to do the the ABS where you're just totally controlled and then come back up. Here we go. I am a capable person. I am strong.

I am amazing. I can do all the things I need to do today. I am confident that I can handle my life. I am diligent about removing toxic things. I diligent about preserving all of the wonderful things in my life. I live my best life.

Okay, good. Okay, so here's your challenge. All of us experience anxiety in different ways. And all of us deal with it in different ways. It manifests itself differently, right? So there's not a one stop shop for everyone.

But what I would like for you to do is take just a little bit of time and think about the things that do work really well for you. That we're reducing anxiety. You haven't thought about this before. Maybe you just take some time when you are feeling anxiety today to try a few of the things that I mentioned. Or again, there are many, many resources available. And see what works really well for you see what works best for you as far as dealing with anxiety at the moment.

And then I would just highly encourage you to at least try though writing your worries and the thoughts down before bedtime and just getting rid of it. Not thinking about it anymore, putting on something that will help you sleep but will affirm you in positive ways. If you have your own mind, I would highly encourage you to try all of those different things. But your challenge is definitely to apply something. So whatever that is for you. Maybe it's picking up the phone and calling a therapist, whatever that is.

Do that today. Um, and then get started on Being as anxiety free as possible because I want that for you, right? I want you to experience and love your life and live it to its fullest. So that's why we're here, right? All right, so keep exploring. Be Awesome.