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Have you ever felt a wave of anxiety sweeping over you, leaving you feeling unsettled and out of control?

You’re certainly not alone. Anxiety disorders are the most common mental health disorders worldwide, impacting millions.

According to the World Health Organization, approximately 301 million people were affected by anxiety disorders in 2019. In New Zealand alone, the Ministry of Health estimates that one in four Kiwis experience anxiety.

the overwhelm of anxiety

While fleeting anxiety is a natural part of life, persistent anxiety can be overwhelming. Symptoms range from difficulty concentrating, irritability, and restlessness to more severe manifestations such as heart palpitations, sweating, and even mimic symptoms of heart disease.

It’s crucial to seek medical attention if you experience intense symptoms like trouble breathing or chest pain to rule out serious conditions. For milder anxiety, mindfulness techniques can be incredibly beneficial. We enlighten you with tools to find peace amidst the chaos.

We will explores two effective techniques: the 333 Rule and the White Mist Exercise.

The 333 Rule

The 333 Rule is a mindfulness technique designed to shift your focus from anxious thoughts to the present moment.

It’s simple: identify three things you can see, name three sounds you can hear, and move three things you can touch, even if it’s just bending your elbow.

By engaging your senses, the 333 Rule helps divert your mind from internal anxieties, making you feel more grounded and less overwhelmed.

white mist exercise

Next, let’s discuss the White Mist Exercise, a potent tool for calming nerves, especially before stressful situations like presentations. This breathing exercise is quick, discreet, and highly effective. Start with a quick body scan, noting any tense or relaxed areas.

Then, imagine breathing in a white mist and letting it circle inside your head. As you exhale, visualise the mist leaving your body, taking tension with it. Repeat this process slowly to feel your shoulders droop and body relax.

Both the 333 Rule and the White Mist Exercise are invaluable in grounding you in the present moment, reducing anxiety and promoting a sense of calm. They support your nervous system and help you regain control when anxiety strikes. Remember, if your anxiety significantly interferes with daily life, it’s essential to seek professional help.

daily routine is important

Incorporate these exercises into your daily routine and share them with friends and family who might benefit. After all, in today’s fast-paced world, we all deserve moments of peace and tranquillity.