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  • Writer's pictureK.C. Dreisbach, LMFT

Stress-Management Tips & Anxiety Relief Tactics

Updated: Mar 10, 2022

Sometimes, people ask me why I say that there are only 3 simple steps to eliminating anxiety, reducing stress, and living a better life.


But let's think about it for a moment. Those 3 steps can be done by anyone, anytime! They are:





1. PRACTICE THE BASICS


Remember, all this requires is getting decent nutrition, decent hydration, decent rest, and some movement in your day. You can start practicing this RIGHT NOW.

Example: As I write this post to you, I've chosen to drink a glass of water instead of a 2nd cup of coffee. A simple choice. But that choice takes me 1 step closer to achieving and maintaining a stress-free life!


2. BUILD-UP YOUR ANTI-STRESS SKILLS


Remember, these skills are specific types of relaxation techniques that trigger a biological reaction in the body.


In my program, I teach 2 different breathing techniques that my clients use together, Progressive Muscle Relaxation, and a few Grounding techniques.


I look forward to offering more through my program, but the truth is, my clients get amazing results with breathwork alone! And you can too!


Just Google "Box Breathing." This is the first technique I teach in my program, and it WORKS! If it isn't working for you, you're making 1 of the following 2 errors:


1. Failing to engage the diaphragm - You can't just take a deep breath. You have to do Diaphragmatic Breathing OR fill the lungs so much with air, that some air travels into the belly. If you don't do this part, no "deep breathing" practice will work. It'll be a waste of your time.


2. Failure to meet the time requirement - It's not enough to just "deep breathe." Deep Breathing (when done correctly as mentioned above), triggers your Vagus Nerve. This is a special nerve that travels up the spinal column and into the brain. AND, this nerve is your absolute BEST FREIND.


When you trigger the Vagus Nerve, that nerve signals to the brain to activate your relaxation response. When your relaxation response is activated, you'll notice your anxiety/stress decrease and you'll start to feel better.

BUT, the Vagus Nerve needs to be stimulated for a minimum length of time in order for it to activate your relaxation response. What's that time? 45 seconds!


Most people will deep breath for only 20-30 seconds before giving up on this technique, saying- "It doesn't work! It's not helping!"


Well, of course it's not working! You're not doing the technique long enough in order for it to have an effect. But that's not your fault! Most people, even trained therapists, don't teach this part of deep breathing.

But I like to do things differently. I believe knowledge is power, and the more you know, the more successful you'll be at achieving that stress-free life!


3. SHIFT YOUR MINDSET


This is probably the hardest part to do on your own. The idea is simple:


Good Thoughts = Happy Feelings Bad Thoughts = Sad/Scary Feelings


If you can get your brain under control, then you can truly accomplish a life where you've virtually eliminated anxiety, reduced your stress, and made your life so much better!


Because, when you eliminate anxiety/stress, you improve your quality of life. And when you improve your quality of life, you're happier, more peaceful, and you love your life that much more!




See? It really is simple- Not necessarily easy to do, but the concepts truly are simple. And they work magic!


Doing any one of these steps alone will help you create a better version of your life, but taking that wholistic approach, and combining all 3 of them... well, that's some magic sauce right there.


Now, if you like everything I have to say, and you think you'd like some help on mastering these 3 simple steps, you should consider joining my workshop, The Anti-Anxiety Workshop.


I dive into all 3 of these steps with so much more depth, AND I guide you every step of the way!


If that sounds like something you want, then contact me right now to reserve your spot, or visit my website to learn more about the workshop and sign-up: www.kcdreisbach.com/anxiety-free-life

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ABOUT THE AUTHOR

Krystal Dreisbach is a licensed therapist, mindset coach, adjunct professor of counseling, and published author.  Her specialties include depression treatment, anxiety counseling, stress management support, and mindset coaching.  Learn more about Krystal and see how she can help you live a better life.

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