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It is so uncomfortable

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to have a fear

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or a worry that you're

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going to go into anxiety . So

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what can we do about it before it even

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hits us ? Let's

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talk about that . Welcome

0:17

to Mindful Hypnosis Podcast

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. It is time to change

0:22

your mind . Learn all

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about how to create new , helpful habits

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and mindset changes with integrative hypnosis

0:29

Plus . With the sprinkle of mindfulness

0:31

throughout your day , you can easily shift

0:33

into a calmer state of mind . I

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am Cheryl , your hypnotist and

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podcast host , and I welcome you

0:41

to a better way of living your life , one

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minute at a time . Hey

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, it's Cheryl here . If you

0:52

love this podcast , then do me a favor

0:55

, let your friends and family

0:57

know all about it and

1:00

please don't forget to go on over

1:02

to the place where you listen to your podcast

1:04

, whether it be Apple or Spotify

1:07

, and please leave me a review . These

1:09

reviews help my podcast to grow and

1:12

it helps me reach more people like

1:14

you . Thank you so much . I

1:16

really appreciate you listening . Welcome

1:19

to Mindful Hypnosis . My name is Cheryl

1:21

. I am your host . I don't

1:23

know if you can hear it , but the rain is

1:25

pouring down . It is so

1:28

loud . It is

1:30

actually very relaxing as well to me . So

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I wanted to discuss what

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happens when we start to anticipate

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our anxiety or anticipate our

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worry or our stress . There

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is something called anticipatory anxiety

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and what that means is

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that they worry , the fear and

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the overwhelm the

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overwhelm concern , I should say , of

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getting anxiety

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or a panic attack , and

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the anticipatory . You

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can have that with pretty much anything

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. You can have it for anxiety , even

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for pain . But

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when it comes to anxiety , what

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it does is it keeps us

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locked in a cycle because

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we have an anxious event and

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then the anxiety starts to go away

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, and because it was so uncomfortable and because

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it was so threatening to our

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sense of safety and our security

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, we start to worry about it happen again , and

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it is almost as if we are putting ourselves

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back in that cycle With all the worrying

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we are doing . We have the

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ability to drop ourselves back into it Because

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anxiety and all

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the chemicals that are released are based on

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a chemical loop , so to speak . You

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only have a certain amount of chemicals that are dumped

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out into your system to protect you and

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to give you this anxiety to protect

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you Again . It's a safety mechanism . So

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when we have this anticipatory anxiety

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, we can often loop ourselves over and

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over in this anxiety keeping

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it around , making it worse actually

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. So what are some things you

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can do to kick yourself out of this

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worrying and concern

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and fear of dropping back

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into anxiety ? And

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there are three things that you can do and

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I'll tell you these once my cat stops walking across

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the keyboard . So

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the first thing that you can do is start to

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build up relaxation

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techniques . So when I talk

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about relaxation , I'm referring to

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deep relaxation , such

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as a deep meditation

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or a deep mindfulness practice

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, anything that is pulling

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you into your body and relaxing

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and basically down

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regulating your nervous system . So

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again , this is your deep meditation

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, your progressive muscle relaxation

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, even a meditative

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walk , something that is really

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pulling you down into your

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body and relaxing

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your whole body and

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your mind . You need to

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start to build up these relaxation

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techniques because your body is already in a heightened

4:15

sense of awareness . I suggest

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the best time to work on relaxation techniques is when

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you're not anxious

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or worked up , when you're already

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relaxed because your body is not fighting it . Now

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you can go even deeper . And then

4:30

, when you are uncomfortable and you are stressed and

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you go to use that relaxation

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technique , you've already basically

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primed it and your body has already

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been used to it and it will recognize

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it and it can shift into that relaxation

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faster and easier for you . That

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is number one . Number

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two distract yourself . Do

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something to distract away

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from that overactive thinking . Whether

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you need to go for a walk , whether you want

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to go do some kind of a hobby , anything

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that you can do to distract yourself

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right away . If you have to do something

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completely silly , get

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up , dance , move , sing

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I'm a little teapot . Use

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a technique to distract yourself away

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from the thoughts that keep coming in your

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head telling you the anxiety is coming back

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. One of my clients

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years ago used to put an

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elastic on her wrist and every time

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she started to feel that anxiety

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coming back in she would snap it Again

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. This is a form of distraction . It's

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also a form of what's called pattern interrupt

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and we use this quite often

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. We want to get you out of a state and

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move you into a better state

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. This is really good

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for when we need to shift your perspective

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. Number

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three ask

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yourself and

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give yourself permission to be

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okay with knowing

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that what is in your brain that

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you're worried about right

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now is not reality . It

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is not reality If you're worried about

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something that is going to happen an hour from

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now , two hours from now or tomorrow

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. That is not reality

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, because the future is not here

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. It does not exist . We haven't created

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it yet and we can

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take all of our worries , our thoughts

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, our concerns , everything

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we have , and we can paste them into a future

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event , but that future

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event is not here . And the more we

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paste negative shit into our future

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, the more we're going to get negative shit

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in our future . So

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whenever you start to feel as though

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you're getting worried , you're getting fearful

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, your anxiety is going to come back . Stop

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and think to yourself

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is this really true ? And

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I use that question for everybody because we forget

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to ask it , because most things

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are not true . Most of what we worry

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about is a thought in our head

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, it's a concept , it's an illusion

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. So take a little

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bit of time and

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just settle yourself for

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a moment and ask yourself is this really

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true ? Because once

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you can start to slow

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your mind out a little bit and push

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yourself into the present moment , give yourself

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a way to distract yourself , learn

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some relaxation techniques , bring

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yourself back to the here and now , you'll

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have a lot less anticipatory , because anything

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that has anticipatory in it is

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a waiting for , it's

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a waiting upon waiting on . So

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whenever you're waiting on something , you're

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not in the present moment , you're

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ruminating about something that

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may , might , could happen

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, but it may not . Just

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want to say one more thing Any

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kind of anticipatory anxiety or

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anticipatory pain , anything that

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you have that is a waiting for to

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happen . This is also a

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habit . You have created a habit

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around this , so

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these techniques will help to get

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rid of that habit and put in better

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ways that can help you . So

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, to keep this episode at a reasonable

8:17

length , I am going to put some

8:19

resources so you can decrease

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this anticipatory anxiety . I'll

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put these resources with the show notes , and

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this is episode 54 . Just go

8:30

on over to CherylJRentlescom and

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you can find some wonderful

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resources , some previous old podcasts

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and a few other meditations to get you started

8:39

. Alrighty , then . That's

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all I want to say . You have a lovely day and

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I will talk to you soon . Take a big , deep

8:47

breath in and exhale

8:49

. Thank you for

8:51

listening to the end of this podcast . Go

8:54

on over to the show notes at CherylJRentlescom

8:57

for more information and valuable resources

9:00

. While you're there , sign up for the newsletter

9:02

so you never miss an episode , and

9:05

if you want to find the link to work with

9:07

me one-on-one . You can find it there

9:09

. Remember , you

9:11

have a powerful mind and it can

9:13

be changed to support the life you

9:16

want to live . In the meantime

9:18

, enjoy your day one minute at

9:20

a time .