how to actually release anxiety without making it worse

Here are some POWERFUL quick tips to help you move through anxiety, especially when you have intense physical sensations in your body like racing heart, tight chest or nausea!

In this episode, you'll learn:

✧  The definition of anxiety.
✧  The reason behind anxiety and why do we feel it.
✧  Things to do to address anxiety and its effects.
✧  Differentiating anxiety and neutral feelings.
✧  Knowing if the feeling of anxiety needs to be addressed or left alone.
✧  The right time to release feelings of anxiety and feel refreshed.

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Full Episode Transcript:

Hello, and welcome to the magnetical you podcast. I'm your host, Madison cert, I am a mindset energy coach here to help you feel your freaking best and manifest a life full of magic miracles and abundance. I know that whatever led you here did not happen by coincidence. So I am so excited and grateful to have you here. So let's let the magic begin. Hi. So I wanted to talk quickly about releasing anxiety. So yesterday, and kind of a little bit the last couple of days, I've been having some, like physical anxiety symptoms coming up this like tightens on my chest like racing heart, and I can even feel it as I like, think about and bring back the memory of it now, right? It's like, we get these feelings in our body that we label as anxiety. And then we're like, oh my god, what is happening? So am I gonna die, if something bad gonna happen, and we make it mean, like, all of these, we create all of these big stories about what these feelings in our body mean. And so I was noticed myself doing that yesterday. Just spiraling letting all these having all these feelings in my body, instead of just like feeling them and letting them be they're just starting to like, Oh my god, this is gonna happen in this weekend, that's gonna happen that all this stuff is gonna happen on this, but it's gonna happen. Going down the anxiety spiral, who's been there? So I used to have really crippling anxiety. I used to have anxiety, like, every day 24 seven, this was probably like four or five years ago. And I would say in general, I have overcome anxiety. I don't believe that I'm a person who has anxiety anymore. And sometimes I'm a person who experiences anxiety. So I want you to know that first. Anxiety is not something you have to be battling with forever. People used to tell me, what's my eating disorder? Oh, you never fully recover? You're gonna have to live with this forever. Bullshit. Same thing with anxiety, oh, you're gonna live with it forever? Is that helpful? No, no, it's not. That makes me more angry. Right. And so we have to release all these stories about what we think anxiety is. And remember that like, it's just sensations in the body. Like Katie said, I have terrible night anxiety and wake up within the middle of the night. Very interesting. that's been happening to me, sometimes to where I like, wake up in the morning, and I'm like, why is why am I like gasping for air and have this like racing hearts, I want you to know, like, That's normal. And that's okay. Our brains want us to think, Oh, my God, this is a problem. This is gonna mean I'm never gonna sleep again, this is going to ruin my life, and all these things are gonna happen. It doesn't have to mean all that. So anyway, so you sound really bad. I don't even bad. I don't like to label things as good versus bad, or use of anxiety that really got in the way of me living my life. I was anxious about every single thing. 24 seven. And so I want you to know that it's not something that you have to be battling forever. It's actually the battle. Like, let me fight against those anxiety. Let me get rid of it. That creates like this anxiety, like sandwich, there's like anxiety. I mean, I'm excited about having anxiety and anxiety about getting rid of the anxiety and we have anxiety about the anxiety not going away. And we have anxiety about having anxiety forever. Just like oh my god, right. So what we're talking about today is really seeing all those extra layers that are not necessary and are not helpful. And oftentimes, we want to know, like, why am I feeling anxious? Like why like Katie, why did I right? Wake up randomly in the middle of the night with anxiety? And oftentimes our brains want to go searching for Oh, my God, what happened? What happened today that made me so anxious, or what did I do that made me so anxious? Or, you know, yesterday, my brain was telling me like, Oh, my gosh, it's the coffee, right? And we go on these rabbit holes of trying to figure out what the fog caused it. We don't need to do that. We don't need to know what caused it. Why showing up. We don't need to get to the root cause that's something that a lot of people say we must get to the root cause of everything. Hmm, Do we have to? What if we didn't have to? What if it wasn't critical? to release it? What if it wasn't critical to learn the learnings that we need to learn? And I don't believe with anxiety that we have to go find the root cause every single time because oftentimes, that just puts us further into anxiety further into the mental, like tailspin, you know? So, anxiety is just sensations in the body. Usually, for me, it's like a tightness in my chest racing heart sometimes like nausea and my stomach for you. It could show up somewhere else in your body, but it's just sensations in the body. And they're neutral. The sensations are neutral. We've just labeled Oh my god, raising heart means anxiety. And anxiety means something bad has happened. But racing heart is just raising heart. It's neutral until we attach all these stories to it. So I just realized I don't have my earbuds on and the audio quality is maybe not the best. Can you guys hear me? Okay? Has that sound been? Okay? Let me know. In the comments, hopefully, it's working. If not, I have my microphone on recording this for the podcast. So you can come back later if you haven't been able to hear. So anyways, anxiety, nothing, it's just sensations in the body, nothing has gone wrong, nothing is wrong with you. So okay, looking at my notes to make sure I am not going on too many tangents because I have a podcast in 20 minutes. So like I was saying is that we need to separate the feelings in our body from what we make them mean. So the feeling in your body doesn't mean something bad's going to happen, doesn't mean you're going to ruin your day or whatever. It's just sensations in the body. It's just feelings in the body. Okay, Laura, saying the videos freezing sometimes. Okay, bear with me. If it's not, like, legible on Instagram, just come to the podcast and the next couple of weeks, it'll be live there. And the audio should be clear. should be clear there. But bear with me, hopefully the recording, okay. So, so are yourself to remember, okay, all these stories in my brain about what's going to happen because I feel this way. Not true. This is These are stories. This is emotions. They're separate. They don't mean anything. This is just sensations in the body. Nothing has gone wrong with me. So the moral of the story here is to we have to let go of trying so hard to get rid of it. We have to release the agenda. I'm gonna go do this so I can get rid of my anxiety. Or, like, Oh my god, how am I gonna get rid of this? Oh, my God, this is terrible. Like, oh my God, oh, my God. Oh, my God, I need to get rid of it. What if you didn't need to get rid of it? What if it was perfectly fine? What if it was perfectly normal? What if it was harmless? What if it was neutral? What if you didn't need rid of it? Because that does that that need to get rid of it creates what creates the anxiety so much anxiety, spiral anxiety in and of itself, it's just neutral sensations in the body that we've labeled anxiety. And then we talked with stories too. We can detach those stories. We can decide, okay, this, these patients in my body are neutral. I can allow it. Nothing is wrong. Nothing is wrong. I can allow these sensations in my body. I am okay, I am safe. These are just sensations. These sensations are harmless. reminding ourselves that it's okay to feel it, allow the feelings go into the feelings and release the agenda of trying to get rid of it. So this all was coming up for me. Yesterday, I noticed myself being like, I don't like this feeling need to get rid of it. Right? It's like it feels not good. But the the part about it that feels so not good is not necessarily the sensations. It's what we've made the sensations mean. And when we can work, this means nothing. I'm allowed to feel this way. Nothing has gone wrong. I don't need to fight this. I don't need to get out of this. I don't need to fix it. It's okay. I can feel it. It's not better. It's not any better or worse to have or not have these sensations. They just are. And I can. So when I really leaned into that, yesterday, I can allow these these sensations are harmless. They mean nothing. They mean nothing about what's going to happen. I can just be with them now. Instantly dissolved. And by instantly I mean maybe over the course of an hour, right. But the point of it was that I wasn't trying, I wasn't doing this to dissolve anxiety. I was doing that to dissolve the anxiety sandwich, the anxiety stuff that we stack on top of the anxiety, right? And when you release the agenda, the awareness you you become aware of the sensations and then the awareness is enough to dissolve it awareness, sands resistance. It will dissolve itself. It's coming up to come out. And when we step it back down, it stays down. But when it comes up, we allow it to come up and then it can come out. They can come up, you can come out and we can let Be this rhythm this dance, it doesn't have to be the thing of like, go to get rid of this got to step it back down, right? Um, okay. Someone said in the comments I have noticed anxiety is worse when I'm noticing physical sensations, I often assume the anxiety is causing those physical feelings. Now this can be a catch 22 because we feel the sensations and all these sensations mean all these bad things are gonna happen. And then sometimes it's like, all these bad things are gonna happen. And then we have these sensations, right? They're so linked, and it can become this like loop. And the way we break the loop is right, the what connects the loop is that since stations create story, stories create sensations, right? It's like this thought feeling loop. So the way that we break that loop, is we disconnect the stories from the sensations in the body, and we remember that they're separate. And we remember that it's all okay, that we're human, we don't need to fix anything, we don't need to make it better. It's okay, if our brain wants to run fucking wild with these stories that don't make us feel good. We can let them let it run wild if it needs to run wild for a little while. And we can allow the feelings in our body. And when you allow. It's like I just instantly like I instantly feel lighter. Can you feel that shift for you? Like Close your eyes and really feel this for yourself? Like go in your body? Where do you feel anxiety if you're, it's something I'm feeling right now go in and just notice the sensations. decide that nothing is wrong. decide that you don't need to get rid of this decide that it's okay. And feel yourself letting go of the resistance. Can you feel that? I can feel it, I can feel it. let yourself feel that anchor it in and remind yourself that it's okay. It is okay. Okay, to have anxiety to have emotions. We're humans. You can handle it. Okay. So God this he said timely advice. Yes, me too. It was giving up for me. So yeah, this is you know, what I really needed to receive yesterday from my coach and for myself and I wanted to share with you guys because I know I'm not the only one. Thank you, Laura. She said hallelujah. Yes. Hallelujah. Anxiety is right. I think that is all I'm going to go record my podcast interview with my guests who I'm very, very excited about my coaches coaches coming on the podcast today. So I'm gonna go on, record that with her and I am sending you love and sending you the intention that you are able to really feel this message in your body. That is all. Thank you so much for listening to the magnetically you podcast. If this episode served you I ask that you share it with someone who could make a difference for or share it on social media and tag me at magnetically you. Make sure to hit subscribe so you don't miss any of the magic. And it would mean the world to me if you would leave a review on iTunes. Thank you so so much from the bottom of my heart for being here. And I will see you in the next episode.