"The Anxiety Coaches" host Gina Ryan offers advice on how to create tiny habits that will bring more peace and calm into your life and ultimately aid in reducing anxiety.
Upload Date: Mar 02, 2021
"The Anxiety Coaches" host Gina Ryan offers advice on how to create tiny habits that will bring more peace and calm into your life and ultimately aid in reducing anxiety. In this snippet, Gina leads her listeners through a mini journaling exercise to help them brainstorm some easily achievable tiny habits.
often we try to do really large, overarching changes in our life that are gonna require a lot of motivation, a lot of energy, and they can exhaust us. So it's good to have some place in your life where you're just making some tiny changes. And I think developing new positive tiny habits can be helpful. Write your own list of tiny behaviors that you think could help reduce your stress. Let the new behaviors be small steps or habits that refocus your energy and calm your body or bring a smile to your face. Try setting up a little bit of a ritual to get you started, like making this a special time where you're gonna jot these down and write them on three by five cards, or write them down on a spot on your phone in your computer in your journal. But do commit it to being written down where you can look at it and see it, and by making a little special time out of it. Like I said, we'll do a little ritual here to get us started. It can really set your intention for making these little tiny habit changes, so maybe you could light a candle right and sit quietly with the candle and just take three deep breaths. You know, the way we like to take them deep into our belly so that our belly expands, giving our lungs a chance to fill with the diaphragm flattened out. And what are we doing on the exhale? We're going slower, a little bit longer, a little bit slower, and take three breaths like that and then set an intention or say a prayer of gratitude. But market with something from your heart, let this be something that you're not just doing another exercise you heard about on a podcast, and that's it. Like, really let it come from your heart. Let this settle in. So, like I said, light a candle, take your three breaths and say a prayer of gratitude and then put your pen to paper or tape out your little tiny habits. And if you'd like to use that template, I think it's a great one. After I fill in the blank, I will fill in the other blank to reduce my stress. So then, after you've settled in, you can focus on a few of the behaviors that you've written down, you may come up with a huge list of them. I don't know. Everybody will be different. Some of you may struggle to find some. I know that feeling myself. Or you might be staring at a blank page in your journal. It's okay. Just be there with it. Something will come that you will want to do. And these behaviors after you're focusing on a few of them that you've listed out, some of these that you're going to focus on should be ones that you already really want to do, Like they may have been rolling around in your head already, and now you're actually going to pull it off. I want these to be things you already wanted to do and may have been putting it off for a while and waiting for the time that you would be able to do it. So no need for any more procrastination. We're gonna put some action out here, avoid choosing behaviors that you dread or that are too hard or unrealistic. Those will only add to your stress and we don't want to do that. Life has got enough stress going on around all of us, so we don't want to add to your stress select behaviors that you believe will be ones that you can do and that will be most effective in helping you reduce stress and bring some more peace and calm to your days. Making even tiny habits takes practice. Healing and finding our own peace and calm requires us to have patience. There's that word again, and we can have patients by learning to slow the pace down and to be with what is right there in front of us. We need to trust ourselves knowing that we are growing our abilities and making the changes that we can at the time and when we're ready to do more, we will do more. We will go deeper, we will go wider. But right now we're just gonna do what we can by making tiny changes that seem easy. We're building our muscles for change and becoming more flexible to life itself versus being habitual and rigid. Whether anxiety is something you've developed in recent years or you've lived with your whole life, making tiny new habits can have a soothing effect on your body and mind and can shift you from the perpetual state of stress and overwhelm into a more peaceful, graceful way of living