Connect with us

Personal Development

How Anxiety Works & What You Can Do To Dissolve It

Published

on

I work as a family doctor and I often see patients complaining of anxiety and panic attacks. At one time, my local counselling service was very slow and the only help I could offer those people was a promise that someone will contact them in 2-3 months.

advertisement - learn more

It did not sound right to me. I was letting my patients down.

I had to find a way to help them during my appointments. I had 10 minutes for one patient and I quickly realized that it was impossible to have a lengthy discussion about anxiety within this time. Problems related to anxiety were always complicated and took time to explain.

I had to find a method of helping them without listening to the story.

I started researching it and I was surprised to learn that there are quite a few such methods around. I tried one of them on my friends and my family and I found it very effective. It did not suit everyone, but there was a good number of people reporting a significant improvement. And it really did not matter what they were anxious about. The story was not important. What mattered was HOW they knew they were anxious.

.

advertisement - learn more

THIS IS HOW I HELP MY PATIENTS TO REALIZE HOW ANXIETY WORKS

First I ask them to become anxious about this ‘thing’ while they sit in front of me. It is usually very easy. Then I ask them to grade the anxiety on a scale from one to ten. It takes a few moments. Once the number is decided I ask them to become a bit more anxious and jump one point higher on the scale. They are usually surprised with this request but after a short while everyone does it.

When they finish, I ask how they know the anxiety has become worse. They seem confused and usually say ‘I just feel it.’ Then I ask, ‘But what exactly do you feel?’ They look at me even more confused and they do not know what to say.

Then I explain – ‘The moment you try to become more anxious you think about someone or something that triggers the anxiety. At the same time, you sense the physical tension growing somewhere in your body, like a lump in the throat or knot in the stomach. It is a spasm of the muscle group reacting directly to the anxious thinking. Once the spasm gets stronger you know that the anxiety has worsened.

.

THEN I EXPLAIN MORE

A physical sensation related to anxiety is caused by a spasm of a specific group of muscles and helps us to recognize how we feel.

For example, muscle spasm can be felt as:

Tight band over the head – this is caused by a tension of muscles located on the skull. Longterm tension of these muscles can cause tension headaches. It is because a cramped muscle cuts itself from a regular blood supply and becomes unhealthy.

Lump in the throat – it is triggered by muscles located in the throat. They are responsible for swallowing and speaking. People who suffer from anxiety which affects these muscles have problems with public speaking, and eating in public places.

Butterflies in the stomach – it is a spasm of muscles which are in the bowels. These muscles are used to push swallowed food down along the digestive system. They form something called a peristaltic wave. It has to be very precisely coordinated. Anxiety makes the peristaltic wave very chaotic, causing poorly digested food to become stuck in the bowels. After some time it ferments (like a compost in the garden) and starts releasing gases which have nowhere to go, causing us to feel bloated. This is how Irritable Bowel Syndrome starts.

Knot in the stomach – knot in the stomach is caused by tension of the diaphragm, which is a flat group of muscles dividing our body into to a chest and an abdomen. The diaphragm is the main muscle we use for breathing. When anxiety is located in the diaphragm it does not move properly we can feel short of breath, lightheaded, or faint. Extreme tension of the diaphragm is responsible for panic attacks.

.You can watch a clip below to understand it better.

.

.

.This explanation gives my patients profound insight into the mechanism of anxiety.

The only thing left is to show them how they can relax the cramped group of muscles and dissolve their anxiety. This is when I lead my patients through the dissolving anxiety exercise you can find here.

.

WHAT ELSE CAN IT DO?

The technique of dissolving body sensations can be used for various feelings that are making life more difficult. For example, I dissolved a body sensation related to the desire of having a good-looking car and I am now very happy with my 10-year-old Toyota. It is a very reliable car but it doesn’t look good anymore. I felt a growing need to buy a new one only for that reason. Then I realized that this feeling is just another feeling I can dissolve. I detected a sensation in my body related to wanting a new car and then successfully dissolved it. Now I am very happy with my Toyota and I do not need to work longer and harder to buy a new one.

I successfully dissolved so-called ‘Sunday evening blues’ and the frustration of having to return to work after holidays. I also dissolved the guilt of not coming to work when I felt really ill. It was stopping me from waiting for full recovery before returning to work, making my life more difficult.

The same technique can be used to stop worry about future or past events. When the present life is affected by a traumatic event from the past, like a car accident, and someone still feels upset about it, one can dissolve this feeling by using the exercise. The traumatic event will still be remembered but it will not trigger upsetting feelings anymore.

If someone feels anxious about something which is going to happen, like a coming exam or important presentation, one can dissolve this feeling using the exercise. This enhances confidence and readiness to perform.

Advertisement
advertisement - learn more

Consciousness

A Simple Trick To Unlock Determination & Focus

Published

on

In Brief

  • The Facts:

    In a world filled with distractions, the ability to lock in and focus has become harder and harder to master. But rather than looking outside of yourself for a solution, the key may just lie within.

  • Reflect On:

    How many notifications do you receive daily? Are there any Apps that rather than always receiving notifications from you could instead just check at certain times?

A recent study revealed that in the United States, the average smartphone user receives 45.9 push notifications per day, and many of us exceed that number. From Facebook to Instagram to Twitter to WhatsApp to Gmail, everything is constantly vying for our attention.

As a result of this overload, we’re experiencing a collective inability to focus at our highest potential and a reality where the majority of us are consistently fighting off some sort of urge to do something else.

(Fun Fact: Even as I’ve just started to write this article I’ve already seen my phone light up twice with notifications. I’ve now followed my own rules and have turned it over to lock in on the task at hand–more on this later.)

Even if you are part of the dying breed of individuals who have sworn off social media, although you finding and reading this article suggests otherwise, we all seem to be having an incredibly difficult time staying focused.

And with every useless scroll through our Instagram news feed and with every endless YouTube video rabbit hole we fall into, we only further shrink our attention span and strengthen the programming that convinces us that this is normal behaviour.

advertisement - learn more

Assuming that part of why you clicked on this article is because you do have something that you ideally would like to focus on and ultimately accomplish, I’d like to share with you the best tactic I’ve personally found (and some bonus ones) to “lock in.” Believe it or not, this tactic is not a specific exercise, but is instead designed for you to realize that you still have an incredible ability to focus within you. It hasn’t gone anywhere, it’s just been misguided.

In fact, it’s likely getting more use than you could ever imagine.

The best way to explain this further is by using an example. Think of the last time you either: A) lost your phone, or B) forgot to bring a charger and realized that your phone was about to die.

The moment that either of those realities kick in for most of us, we immediately enter a state where nothing else matters. In scenario A, we search everywhere possible, call it from any other device we can get our hands on, and seek out the assistance of everyone available. In scenario B, despite being an introvert on the daily, we suddenly find ourselves engaging in conversation with everyone by asking for a charger, and if one can’t be found we start planning our exit no matter how much fun we’re having pre-low battery.

We’ve all experienced and have seen this before. When assessed like this, it likely sounds like a form of insanity–and I wouldn’t be surprised if it is–but from a completely different perspective, it’s actually fully “locked in” determination.

You see, we all have the capacity to focus on one particular thing and give all of ourselves to it, it’s just that our auto-pilot has become the opposite because of the sheer number of distractions we are exposed to and have become addicted to.

So rather than looking outside of yourself for some practice or technique that’s going to help you focus and finish writing that book, completing the homework, or finally send out those wedding thank you cards, look within and realize that you are still a determination powerhouse just waiting to be re-guided.

Bonus Tips: 1) When working on something important, put your phone on silent and either put it in another room or face down on your desk. 2) Consider turning off notifications and instead just check certain apps at particular points in the day. I’ve personally turned off all notifications from Facebook, Instagram and all audible email pushes.


For more brutally honest personal development content designed for those who actually want to change be sure to subscribe to my YouTube Channel and to follow me on Instagram. And to receive my free eBook on 5 Simple Daily Hacks For A Genuinely Happier Life click HERE.

Help Support Collective Evolution

The demand for Collective Evolution's content is bigger than ever, except ad agencies and social media keep cutting our revenues. This is making it hard for us to continue.

In order to stay truly independent, we need your help. We are not going to put up paywalls on this website, as we want to get our info out far and wide. For as little as $3 a month, you can help keep CE alive!

SUPPORT CE HERE!

cards

Continue Reading

Consciousness

How To Improve Your Life In 3 Simple Steps

Published

on

In Brief

  • The Facts:

    The world of personal development is oversaturated in content promising to provide you the keys to happiness, success, etc. Here is the simplest technique you'll ever come across to immediately improve your life.

  • Reflect On:

    Am I making my life more complicated and difficult than it needs to be? What stops me from regularly applying all of the great things I've read about and learned to date?

The world of personal development is certainly an interesting one. As the shelves in your local bookstore and the search results on Google suggest, it is undoubtedly quite oversaturated with both redundant and often contradictory advice on how to improve your life.

Whether it be coming from well-recognized forces in the industry such as Tony Robbins and Lisa Nichols, or from people such as myself who would love to one day become that much of a force, there are plenty of resources available to us. And while I’m sure we can all list off a self-help book or two we’ve read that we believe the world would be better without, the main reason why this content continues to be created at such a rapid pace is that we continue to seek it out.

You’d think that the content’s intention to improve our lives from that point forward would naturally give the industry a relatively short life, but it instead continues to thrive because we collectively seem to have an incredibly difficult time applying it. We get amped up after reading a great chapter or after completing a powerful exercise, but two days later forget what we’ve learned and slip back into the busy nature of our daily lives.

With this piece I’d like to combat that tendency by making personal development as easy as possible. Here’s my take on how to improve your life in 3 simple steps:

Step 1 – What Makes You Happy?

Step 1 simply involves taking 10-15 minutes to write out everything (and I mean everything) that makes you happy in life. If you enjoy taking your dog for a walk, write it down. If you enjoy reading in bed, write it down. If you enjoy playing rugby, write it down.

advertisement - learn more

Step 2 – What’s Regularly On Your To Do List?

Whether or not you actively create a to do list, step 2 requires you to set aside another 10-15 minutes to write out everything that you currently do on a regular weekly basis. From going to work to making meals to playing a sport to driving your kids to and from school, write out anything and everything that typically consumes your time.

Step 3 – Adjust Accordingly

You may have guessed where this was going, but yes, the mind-blowing, life-altering advice is to simultaneously look at both of those lists and adjust accordingly.

The human experience may be incredibly complicated, and I’m sure that we all have deep seeded issues that we would likely benefit from an in-depth analysis on, but we’re also not as complicated as we think.

And no, I am not suggesting that we all immediately ditch everything on list number 2 to instead strictly dedicate our lives to the items on list number 1. What I am suggesting is that one of the simplest ways to profoundly improve our lives is by making more regular time for the things that we enjoy.

I know that we all lead busy lives and that we have our fair share of responsibilities, but if you found the time to read this article I’m willing to bet that you have at least a little wiggle room. It ultimately boils down to prioritization, and what could be better than to prioritize the things that you genuinely love at least a bit more?


For more brutally honest personal development content designed for those who actually want to change be sure to subscribe to my YouTube Channel and to follow me on Instagram. And to receive my free eBook on 5 Simple Daily Hacks For A Genuinely Happier Life click HERE.

Help Support Collective Evolution

The demand for Collective Evolution's content is bigger than ever, except ad agencies and social media keep cutting our revenues. This is making it hard for us to continue.

In order to stay truly independent, we need your help. We are not going to put up paywalls on this website, as we want to get our info out far and wide. For as little as $3 a month, you can help keep CE alive!

SUPPORT CE HERE!

cards

Continue Reading

Consciousness

A Brutally Honest Guide To Stop Caring About What Other People Think

Published

on

In Brief

  • The Facts:

    We are all naturally self-conscious to some extent in this world, some far more than others, and all typically much more than we are willing to admit. But there are things that we can all do to set ourselves free from this anxiety.

  • Reflect On:

    Do I let the opinions of others hold me back from being myself? Whose opinions impact me the most and why?

While there are certainly many things in this world that can quite easily get our “knickers caught up in a bunch,” there are few that personally bother me more than the reality that, in a world with over 7.5 billion people, far too many of us allow ourselves to be controlled by the opinions of just one or two of these people.

We have countless dreams, ideas and opportunities, all of which we’re often more “comfortable” shutting down rather than pursuing, no matter how excited we were upon initially coming up with them.

If this sounds familiar to you, and trust me it’s an ongoing battle for most of us (myself included), and you’d like to do something about it, here’s some of what I’ve found to be the most effective at getting yourself to a point where you’re far less bothered by the opinions of others:

Accept That Haters Will Always Hate

This may be a tough pill to swallow for some, but realize that, no matter what you choose to do and not do in this world, there will always be people who dislike and/or disagree with you. Even those who pride themselves on being a master of people pleasing have a number of non-supporters that they’re simply either discrediting or genuinely not aware of.

Especially in the social media driven world that we live in, public displays of dislike and displeasure have become far more prevalent, so chances are you’ll have plenty of opportunities to find out who’s not into what you’re up to.

advertisement - learn more

Knowing this, set yourself free of the wishful thought that a world of 100% undying support is possible, and instead focus on being yourself and being grateful for whatever support you do receive.

Identify The Opinions That “Matter” Most

While all non-supportive opinions have the potential to impact us, there is typically a particular opinion or two or twenty that hit home a bit harder than the rest. Common sources tend to include: parents, close friends, co-workers, and other people that we may either openly idolize or subconsciously be modelling ourselves after.

If you can peg down someone specific, think back on what could have triggered you into putting their opinion on a pedestal above the rest. And realize that allowing their opinions to control you and ultimately not being yourself is not doing them any favors. (Pardon me while I potentially get a bit too spiritually “woo-woo” for some.) It may be avoiding certain conflicts in that moment, but at a higher level it’s actually a disservice since you’re preventing both of you from having to deal with a conflict that in the long-run will help you both grow stronger.

Ah! I’m Afraid Of Everyone’s Opinion

If you find yourself particularly sensitive to and fearful of any form of criticism, take this brutally honest truth in: PEOPLE DO NOT THINK ABOUT YOU NEARLY AS MUCH AS YOU THINK THEY DO.

We are all naturally self-conscious to some extent in this world, some far more than others, and all typically much more than we are willing to admit. With that being the case, do you not think that most people are far too preoccupied with concerns centered around how everyone else is perceiving them to give that much attention to their perception of you?

This somewhat sad reality is even more true once again thanks to our social media driven world where it’s not uncommon for people to spend more time crafting a highlight reel moment worthy of sharing on Instagram than they do actually living it.

Some Extra Inspiration

So, rather than shutting yourself down out of fear of what someone else might say, do, or think, get excited by what might come from you alternatively choosing to express yourself. Realize that everything you now like to brag about was once outside of your comfort zone and that pretty well everyone you admire once (if not many times) had to take a leap into the unknown. And once they got there, they had to keep on going through plenty of criticism, differing opinions, and mind stories all set on selling them on the idea that quitting would be more optimal.

But they didn’t let it stop them because, in a world with over 7.5 billion people, they knew that their opinion mattered, and so does yours!


If your self-consciousness is a trigger of anxiety, you’re not alone! To help, I’ve created an ONLINE COURSE based on sharing everything I used to conquer my own severe anxiety. Check it out, take the first lesson for free, and get lifetime access to the full course for only $10 with the promo code ‘ANXIETY_FREE10’

For more brutally honest personal development content designed for those who actually want to change be sure to subscribe to my YouTube Channel and to follow me on InstagramAnd to receive my free eBook on 5 Simple Daily Hacks For A Genuinely Happier Life click HERE.

Help Support Collective Evolution

The demand for Collective Evolution's content is bigger than ever, except ad agencies and social media keep cutting our revenues. This is making it hard for us to continue.

In order to stay truly independent, we need your help. We are not going to put up paywalls on this website, as we want to get our info out far and wide. For as little as $3 a month, you can help keep CE alive!

SUPPORT CE HERE!

cards

Continue Reading
advertisement - learn more
advertisement - learn more

Video

CETV

UPDATE: As of Dec 26th, 2018, YouTube has demonetized our channel for no apparent reason. More funding cut off

For as little as $3 a month, you can contribute to keeping CE alive! Thanks for being on our Hero's Team. We appreciate you and your support deeply! 

Thanks, you're keeping conscious media alive.