Has there ever been a time in your life where you felt anxious, or uncertain, or just not right in yourself?
284 million people suffer with anxiety according to the Global Burden of Disease study which is conducted by the Institute for Health Metrics and Evaluation. Given that mental health concerns are under-reported it’s most likely even higher than that.
Everybody feels anxious at some point in their life. It’s a natural physiological reaction to stress. Anxiety is often a good thing as it signals that you are considering something that is important to you or you are about to experience something new. This is different from feeling anxious all the time or experiencing such a level of anxiety that it stops you living life.
Signs and Symptoms of Anxiety
Common symptoms include:
- feeling hot or cold
- shaking
- racing heart
- feeling a sensation of tightness in your chest or experiencing chest pains
- finding it hard to breathe
- being aware of a worry that won’t go away and feels like it’s getting bigger
- a mind full of racing thoughts
If you are experiencing any of these symptoms, talk to a medical professional as you don’t need to suffer through it. The Anxiety and Depression Association of America says that although anxiety is treatable, only 36.9% of people suffering with anxiety in the USA receive treatment. If you find you’re having the odd anxious moment, then this exercise may be enough to support you through that process.
It’s called the White Mist Exercise and it’s a guided visualization or meditation. This exercise is really effective. It’s really quick and it’s really discreet. It’s something you can take yourself off to the loo and do in the cubicle. Five minutes later, you’re feeling in a much better, more in control space.
Here’s how to do The White Mist Exercise
Do this as many times as you need to, to get that sense of calm back again.
Just imagine that you’re breathing in a white mist.
And as you breathe in that white mist, you see it circling in and around inside of your head.
On the outbreath, you simply breathe out that white mist.
And as you breathe out that white mist you feel your shoulders droop, and you feel your body go limp.
If you would prefer to listen to this exercise, check out episode 2 of the Project Joyful Podcast.
Feel free to share this with anyone that you think might help or it might benefit. Because we all need a little calm in our lives right now.