https://www.mindmagicsteph.com/blog daily 0.75 2025-02-12 https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/586c3baa-ff5e-44e7-aa1a-88163845c40e/1.jpg https://www.mindmagicsteph.com/blog/when-health-anxiety-strikes-your-fool-proof-plan monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/46bb6022-f7ac-4b03-b58e-17314cd2e117/health+anxiety+blogpost+graphic.jpg Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1738350434403-MZDG797NOK9MISPE4GMV/unsplash-image-vXymirxr5ac.jpg Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - That “holy shit” feeling. You know it. Your mind starts racing, you can’t stop ruminating.. googling… looking for reassurance.. imagining worst case scenario. I’ve been there many times. Luckily, I know a way through. And I’m here to share it with. you today. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/2e9f741b-abd3-4f07-a2bb-106629885c94/A+thought+is+only+a+thought.png Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - Notice when the anxious thought arises. Say to yourself: “I’m feeling anxious because I’m afraid of [specific health concern]. This is just a thought, not a fact.” Take a deep breath and remind yourself that fear doesn’t mean danger. Bonus: Sit with that anxious part of you for a few moments. Acknowledge its worries. Send it messages of compassion, care and love just like you would a small child who is feeling scared. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1738956705072-JEDRPNSJW3CWH256PJ0B/unsplash-image-S-llxYh3GzI.jpg Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - It’s just a wave. The more you resist, the further you’ll sink. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1738957250845-ME5G11FV6NHYON88NSG2/unsplash-image-QTILz0VeDE4.jpg Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1738957597998-WWLMBTY6TAQN41QO1ETQ/unsplash-image-geM5lzDj4Iw.jpg Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - “No-Googling” Rule: Instead of searching symptoms, read this plan or do a calming activity. Hypnosis/EFT: Use a short hypnosis or EFT tapping session to shift your state. Distraction List: Keep a list of activities (funny videos, favorite songs, hobbies) to engage your mind elsewhere. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/0f0485cc-be8a-4309-afa5-2cb7247cd83e/signature.png Blog - WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.mindmagicsteph.com/blog/the-amazing-power-of-suggestion-for-your-mind monthly 0.5 2025-01-06 https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/c1bea584-46b6-466c-89e6-846cc7ff8ae5/blogpost+grahpic+2025.png Blog - THE AMAZING POWER OF SUGGESTION FOR YOUR MIND - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1736192259371-ZDO27SHXU93SD3F8D6O3/unsplash-image-VzqEavUGnss.jpg Blog - THE AMAZING POWER OF SUGGESTION FOR YOUR MIND - Anxiety is often the result of negative thought patterns, such as excessive worry, fear of the unknown, or catastrophizing. These thoughts trigger the body’s stress response, creating physical symptoms such as tension, racing heartbeats, and shallow breathing. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1736192717580-C61T9WFGQTA8ZRR8UFK4/unsplash-image-Kd3BSvLgUIo.jpg Blog - THE AMAZING POWER OF SUGGESTION FOR YOUR MIND - Steps: Inhale deeply for a count of 4 seconds. Hold your breath for 7 seconds. Exhale slowly for 8 seconds. As you breathe, mentally repeat a positive suggestion, such as: “I am relaxed, and my body is calm.” Visualize yourself letting go of stress with each exhale, and imagine the new, positive belief settling into your mind. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1736192887556-OVNDPZEZ0E8MDAIMN2GK/unsplash-image-yMg_SMqfoRU.jpg Blog - THE AMAZING POWER OF SUGGESTION FOR YOUR MIND - For example: Negative Thought: "I’m going to panic in this situation." Reframed Suggestion: "I can stay calm and handle this with confidence, and EVEN IF I panic, so what?" https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/0f0485cc-be8a-4309-afa5-2cb7247cd83e/signature.png Blog - THE AMAZING POWER OF SUGGESTION FOR YOUR MIND - Make it stand out Hypnotherapist & Brain Training Specialist https://www.mindmagicsteph.com/blog/a-proven-5-step-guide-to-manifest-your-goals-backed-by-science-amp-the-subconscious-mind monthly 0.5 2024-02-08 https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/c28776a7-defd-442c-9cba-f9dc3b49fccb/step+by+step+manifest.jpeg Blog - A Proven 5 Step Guide to Manifest Your Goals Backed by Science & The Subconscious Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1707248104611-67OOHY4OFVUI736DWXIG/image-asset.jpeg Blog - A Proven 5 Step Guide to Manifest Your Goals Backed by Science & The Subconscious Mind - What you’ll need: A Pen + Paper Some dedicated time to yourself https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1707334928741-6SPJZQCIN8HD7SLWVGBQ/image-asset.jpeg Blog - A Proven 5 Step Guide to Manifest Your Goals Backed by Science & The Subconscious Mind - Step 2: Confronting the Shadows Every journey encounters storms, and so too do our goals. Acknowledge the thunderheads of doubt and fear that cloud your aspirations. Drawing inspiration from Cognitive Behavioral Therapy (CBT), recognize and challenge those negative thoughts. It's not about avoiding storms, but learning to navigate through them. Write down your doubts, fears, and anything you might have standing in the way of your goals. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1707425127202-O81WBYVRF7LT77FT63BZ/image-asset.jpeg Blog - A Proven 5 Step Guide to Manifest Your Goals Backed by Science & The Subconscious Mind - Step 4: "Harvesting Moments of Positivity" The journey is peppered with moments - some grand, others seemingly insignificant. Enter the realm of mindfulness, where each positive instance becomes a beacon of light. Supported by studies in mindfulness practices (Kabat-Zinn, 2003), cultivating awareness of these moments amplifies the positivity you've sown in your affirmations. When you notice something positive, whether you’ve lost 1 pound or you’ve gone to the store without an anxiety attack - really point it out to yourself. Celebrate it. Make it important to your subconscious mind! https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1707425565708-7FRJGL2F4Q87Q3HMH453/image-asset.jpeg Blog - A Proven 5 Step Guide to Manifest Your Goals Backed by Science & The Subconscious Mind - If you want help bringing forward your specific goals through the power of your subconscious mind and tailored to you brain training techniques… Please reach out to me any time. Remember… all it takes is the choice to dedicate yourself and a little of your mind magic. https://www.mindmagicsteph.com/blog/your-5-step-toolkit-for-overcoming-anxiety monthly 0.5 2023-12-18 https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702517087017-32C1V86LZDQ0AWPGN5FX/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - BECOME AWARE, AND NAME IT. Practice becoming aware of exactly when the anxiety starts to bubble up. It may be a feeling in your body, or thoughts in your mind ; either way, you've got to immediately label it as soon as you notice. This means that if you catch that feeling or negative thinking - stop whatever it is you're doing - and say to yourself (out loud if you can) : "This is anxiety." https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702519498227-WEZ2ELW0SP4443G2RXYH/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - 2. DROP INTO THE BODY Something to note is that your body is controlled by your subconscious mind. This is why when we feel unpleasant emotions, we also feel sensations in our body. It's why our heart rate increases when watching a scary movie, and we can feel tired when overthinking. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702519230857-NKBW41HWJVT60VNX5RRA/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - 3. ACCEPT THE DISCOMFORT This is going to be the most important and effective tool in your tool kit for conquering your anxiety...accepting that it's there. This means accepting the uncomfortable thoughts, feelings and sensations too. https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702518932590-J1U356J7CQ5B9E546GMU/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - 4. SWITCH ON PARASYMPATHETIC The sympathetic nervous system is one of the two main divisions of the autonomic nervous system, which is responsible for regulating involuntary body functions. The sympathetic nervous system is activated during times of stress or danger, often referred to as the "fight or flight" response. When having anxiety, your sympathetic nervous system is running the show. When the sympathetic nervous system is activated, it triggers the release of adrenaline and other stress hormones, which can cause several physical responses such as increased heart rate, rapid breathing, dilated pupils, increased blood pressure, and increased blood sugar levels. These responses help prepare the body for action and can be beneficial in certain situations, such as when you need to run away from danger or react quickly to a threat. To help your brain and body feel safe again, it's important to switch on the parasympathetic response instead. The parasympathetic nervous system is responsible for promoting relaxation, digestion, and rest. There are several ways you can activate the parasympathetic nervous system such as deep breathing, meditation, somatic work and hypnotherapy. One really great form of breathing for relaxation is called the double inhale breath. The double inhale breath is a breathing technique that involves taking two quick inhales through the nose, followed by one slow exhale through the mouth. This technique is sometimes called "kapalabhati," which means "skull shining breath" in Sanskrit. To perform the double inhale breath, follow these steps: 1. Sit comfortably with your spine straight and your hands resting on your knees. 2. Take a deep breath in through your nose. 3. Exhale forcefully through your nose, pulling your navel towards your spine to empty your lungs completely. 4. Inhale quickly and sharply through your nose, filling your lungs about 1/3 full. 5.Without pausing, inhale again quickly and sharply through your nose, filling your lungs about 2/3 full. 6. Exhale slowly and evenly through your mouth, releasing all of the air from your lungs. 7. Repeat the cycle of two quick inhales and one slow exhale for a few breaths. If you follow by visually learning better, check out my video on the double inhale breath by following me on TikTok or instagram @MINDMAGICSTEPH . https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702518822823-HM94Z1S976GPGH0RPKE4/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - 5. STAY THE COURSE It can be easy to try some things once or twice and then decide to give up. We are used to living in a fast paced society with everything ready for us in seconds. All though you may see improvements right away while using these tools for anxiety, consistency is key in having lasting changes. The more consistent you stay when implementing these techniques, the more your brain is going to rewire those neural pathways from helpless to healing! https://images.squarespace-cdn.com/content/v1/650df2e5ec37043dd3bf45ab/1702519960379-V15565LZJV909OL49QHN/image-asset.jpeg Blog - Your 5 Step Toolkit for Overcoming Anxiety - YOU GOT THIS!! If you need some more in depth help, feel free to reach out any time. 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