5-Minute Fix for Anxiety + Overthinking

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Speaker 1 (00:00):

When your mind won't stop racing, second guessing over analyzing, running through worst case scenarios. It is time for a reset. This five minute nervous system practice will bring you back to calm back to your body. Back to now. Let's quiet the noise together. Welcome to your Thursday, thrive in five, your five minute pause from the chaos, the gaslighting and that text you knew better than to reply to take a breath queen. This one's for you. Okay, queen. Take a deep breath in through your nose and slowly out through your mouth. My favorite breath work is the halo breath, which is in through that nose, out through your mouth. Repeat this couple of times in and out until you feel settled.

(01:02)
Let your body relax and let's begin. Overthinking happens when your nervous system is overwhelmed. It's your brain's way of trying to solve a problem that doesn't have an immediate solution or maybe doesn't even belong to you anymore. And if you're someone who's experienced trauma or high stress environments, especially emotional abuse, toxic relationships, your brain may have been trained to stay on this high alert. But right now, in this moment here with Queen Krista, Jade, you're safe. You're safe right now and you get to come home to you. So let's name this overthinking. Say this with me. It can be out loud or silently. I will say a few words and break it up so it's easy to memorize so you can repeat it easily repeat after me. I see you overthinking.

(02:17)
You're trying to help, but I'm okay right now. Good. So you are not broken for spinning in your head. You are human, you're adapting, but it's time to step off that hamster wheel with love. So let's bring you into your body. This is a great way when you want to get out of your head, you go into your body, it's a little spoiler alert. One of the ways we can get into your body is different ways of grounding. So we're going to do a little trifecta. We're going to touch three things that are around you, feel their texture and say them out loud. For example, I'm touching my green velvet blanket, right? So I can say velvet blanket.

(03:25)
Then I'm going to feel the smooth outside of the keyboard on my computer. Smooth keyboard. And there's a tissue over here. I'm going to touch the white tissue. Okay? So touch three things and say them out loud. I will give you time to do that. Okay, now we're going to listen. We're going to name three sounds. You hear, even if they are subtle, it could be a humming fridge, distant traffic. Right now I am hearing the fan going on in my bathroom. It could be the television on in a room that's not yours distant. So name three sounds you here.

(04:43)
Great. And finally, name three things you can see this could be colors, shapes, objects. Perfect. You are so good at this. Have you done this before? Okay, so this simple practice, it's very simple, right? It seems like something we would maybe do with the child. And guess what? This is amazing for working with children. I actually do this one with my daughter who sometimes she has a little perfectionism and this will distract her when she gets anxiety. So it sends a message to your brain that says, I'm here. I'm in my body. I'm in the present. So let's go over those again. So you can use them in the future. And you can save this episode as a reminder. But you touch three things, say 'em out loud. Name three sounds, say it out loud and three things you can see saying it out loud. I like to say things out loud, you don't have to, but I recommend it. I feel that helps me be more present. So let's end this practice with some calming affirmations. And I again, will state an affirmation and you just repeat after me. I am safe in this moment. And you can put your hands over your heart, one hand on your heart, one on your stomach, whatever feels good.

(06:33)
I am allowed to pause. I release what's not mine to carry. My piece matters more than their approval. I choose to return to me. And if you are in recovery from narcissistic abuse or toxic dynamics, I want you to add this one. They do not get to live in my head anymore. I am free. Okay, so let's do a couple more of those. Inhale, exhale, halos in through the nose, out through the mouth, in through the nose, feeling your shoulders drop out through the mouth chest softening in through the nose, out through the mouth. Your body returning to the now.

(08:12)
You don't have to think your way out of everything though. We like to sometimes, right? Sometimes the path just comes after you pause. You are safe and your peace is always worth protecting. So make sure to carve out this time every single day you should be having body time. Let's call it body time queen body time, okay, queen body time at ti. Just play one of my thrive in fives. We are on every single Thursday for around five minutes. It's more today. I think I babbled during some of that, but that's okay. That means we needed it. Okay? So be sure to the podcast, if you haven't, wherever you're listening to this, whatever podcast platform, hit that follow button. So then you get notifications whenever one of my episodes, whether it's Tuesday, longer episode or the Thrive, and five on Thursdays, these little bite-size resets.

(09:15)
You will get notification. And if this helps you at all, I would appreciate it so much if you would share it with a friend who lives in her head a little too much too. I feel like we kind of packed together sometimes, right? So you probably know a couple. So if you wouldn't mind sharing this specific podcast, if you think it would help this episode or anything else you think would help, just share it along. You can just copy and paste the link or tell them to search my show Narcissistic Abuse Recovery on their podcast platform. She deserves peace too. So I'm trying to reach anybody I can to help get through this because we can all come out thriving no matter what we've been through. Alright, thank you so much for listening. Have a peaceful day and I'll see you in the next episode.

(10:09)
That's your Thrive in Five Queen. Now go sip your tea, adjust your crown, and protect your piece like it's got a restraining order against toxic energy because it should. I will see you Tuesday for next week's full episode, AKA, your weekly deep dive into healing and handling the unhealed with grace and maybe a little side eye. So don't forget to follow the podcast so you don't miss a moment. And check the episode description for ways to work with me and grab your freebies because healing does not have to be lonely, and it definitely doesn't have to be boring. Until next time, sparkle up.