The Mindset Mentor - How to Quickly Get Rid of Your Anxiety
Episode Date: June 4, 2021This is a different type of episode! In this episode, I am actually going to take you through a quick exercise to help you calm down your anxious thoughts so that you can be more calm and centered thr...oughout your day. Follow me on IG here: https://instagram.com/robdialjr Want to learn more about Mindset Mentor+? For nearly nine years, the Mindset Mentor Podcast has guided you through life's ups and downs. Now, you can dive even deeper with Mindset Mentor Plus. Turn every podcast lesson into real-world results with detailed worksheets, journaling prompts, and a supportive community of like-minded people. Enjoy monthly live Q&A sessions with me, and all this for less than a dollar a day. If you’re committed to real, lasting change, this is for you.Join here 👉 www.mindsetmentor.com My first book that I’ve ever written is now available. It’s called LEVEL UP and It’s a step-by-step guide to go from where you are now, to where you want to be as fast as possible.📚If you want to order yours today, you can just head over to robdial.com/bookHere are some useful links for you… If you want access to a multitude of life advice, self development tips, and exclusive content daily that will help you improve your life, then you can follow me around the web at these links here:Instagram TikTokFacebookYoutube
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Welcome to today's episode of the Mindset Mentor podcast. I am your host, Rob Dial.
If you have not yet done so, hit that subscribe button so that you never miss another podcast
episode. And if you haven't given this podcast a rating or review, I would greatly appreciate
from the bottom of my heart if you would go to iTunes or however you listen to this and give us a rating and review. The more positive reviews that we get,
the more people that see us organically and the more that this grows. So if you would do that,
I would appreciate it. Today, we're going to be talking about how to relieve your anxiety quickly.
And this is super important because obviously all the stuff that's been happening in the world right
now, but I'm going to give you my number one tip for overcoming anxiety. And I'm going to be honest
with you, it's actually way more simple than you could think. But that doesn't mean that it's easy.
It's actually, even though it's so ridiculously simple, I know that for a majority of people
listening to this, it's going to be really hard for you to actually do this to relieve your
anxiety. And I'm going to be completely honest with you. Recently, I've been so freaking busy.
I've been spinning so many plates. We have so many events that are coming up. We're hiring new people.
We're creating new programs. We're making sure that we give our clients who are currently paying
us the best possible experience that they can. I'm on lives. I'm talking to people. I'm coaching
people, all of this stuff. It's literally like a rocket ship. And with a rocket ship, it's all good
stuff. But if not kept at bay, it can creep up on you to be like a holy shit moment. There's a lot
going on and I'm kind of stressed out about it. And for me, I noticed the anxious thoughts starting
to creep in. And so that's what I'm going to tell you is what I've been doing over the past couple
of weeks to kind of keep them at bay. but especially not just me, but with all of the stuff
that's happening in the world right now, right? All of the uncertainty of what's going on. Is the
virus still here? Are we staying in lockdown? We're in lockdown. We're not in lockdown. We're
back in lockdown again. Are we wearing masks? We're not wearing masks. Could I die from this?
There's so much anxious thoughts that are coming from this. This is going to help so many people if you can just do this.
And your brain, even though you're trying to keep it at bay, your brain's constantly in the
background thinking, is this happening? Is this not happening? Am I safe? Am I not safe? How should
I do this? How should I walk? Am I able to walk up to a person, shake their hand? And there's so
many things, so many variables that are just all over the place for people. And I'm going to teach you how to try to keep those things at bay and how to calm them down
so that you can operate at the highest level possible for you. And before I tell you my secret,
there's one thing that it's going to piss a lot of people off. It's maybe not piss people off.
It's going to make you sad when I tell you this. One thing that makes it absolutely worse is caffeine.
I said it.
Yes, your coffee.
If you have anxious thoughts throughout the day,
if you feel really way too stressed throughout the day and you're drinking coffee in the morning,
it is making it way worse.
Way worse.
So I would recommend if you're having anxious thoughts,
if you're having, you know, if you're getting anxiety,
if you're getting some little bit of feels like you're a little bit depressed or that you're sad or that you're
super freaking stressed out, wean yourself off of coffee for a little while, right?
If you can't go cold turkey and you got to wean yourself off, switch from coffee to when you're
making coffee, do half decaf, half caffeinated, and try that out for a little while.
And if you can't do that, go green tea. Just do something that has less caffeine so you can start to not be so dependent on it. You'll notice your stress levels, your anxiety levels go down a ton.
So let me tell you what I've been doing. It's super simple, but it is ridiculously profound.
And once again, just because it's easy and it's simple doesn't mean
that it's easy to do and to make yourself do. And if you're dealing with anxious thoughts,
this definitely won't be easy, but it's worth it. And it works. Here's what it is. I've been
breathing. And you guys are listening to me. You're probably like, no shit. We all have,
right? But I don't mean just breathing. I mean extremely intentional breathing.
And if you've ever been on a live with me before, if you've ever been on a Zoom call,
a Facebook live, a live event, I try to start every single meeting that I do. Every single
morning when we do our team calls, we start off with breathing. Every single time that we get
everyone together for our mastermind, we start all of it with breathing. And I'm going to go much deeper into what I do,
the reasons why I do this, the science behind it for all of you analytical skeptics that are out
there. I'm going to go through all of these things in just a minute. But I want you to try this with
me. Okay? We're going to do something that we've never done before in a podcast. We're going to
breathe together. And don't turn me off and be like, oh, I know how to breathe. Trust me with this, right? There's a lot of science behind this. If you're hanging out at
home or you're in a good place, you can close your eyes while you do this. If you're driving your car,
don't recommend closing your eyes and breathing with me, but you can still breathe, right? And
all of this will take about one minute, okay? Here's what we're going to do. You and I are going to do six deep breaths together.
Okay. Reason why is because there was a Chinese study that was done not too long ago.
And they found that if you do six really deep, slow, intentional breaths, that it can completely
change your state because the breathing changes your heart rate and your heart rate changes the breathing and your heart rate. Both of those together change the hormones that are put into
your body. So instead of cortisol and adrenaline, which can be very stressful, it can start to calm
yourself down and give you some dopamine, some oxytocin, some serotonin, the things that start
to calm you down. And so here's what we're going to do. We're going to breathe in through the nose.
You don't need to do it with me. I'll count it with you. We're going to breathe in through the
nose. And when we exhale, we're going to exhale through the mouth. Now, when you do this on your
own, it's really important to try to make your inhale and your exhale as long as you possibly
can. And so when you do it, you could breathe in the nose and go, and then breathe out and go,
if you wanted to. But actually what you
want to do is you want to try to take your lips and make the smallest hole that you possibly can
and breathe out. And that will actually slow down the breathing process. And there's a fact,
it's literally a fact that when you start to do a long exhale, that it actually makes your
heart start beating slower. And when your heart starts beating slower,
obviously that will calm you down, right?
So we're not going to do that.
You can do it if you want to.
But in a typical time, when you're doing these 60 breaths, it'd be more of...
And you just let it out as slow as you possibly can. But for time's sake, just breathe with me
instead. We're going to do a little bit different. Okay. So if you can do it, close your eyes. If
you can't close your eyes, don't close your eyes, but I'm going to count you through. All you got
to do is just breathe with me. So inhale through the nose, exhale through the mouth. So inhale,
exhale. Inhale.
Exhale.
Inhale.
Exhale.
Inhale. Exhale.
Exhale. And last one. Inhale. And exhale.
Inhale.
Okay. How do you feel? Do you feel a little bit better? Do you feel a little bit calmer?
Do you feel a little bit less anxious? A little bit less stressed? Right? It's literally just
breathing, but it is intentional breathing is obviously what's important. Now, here's the
important things as you go through this. What we didn't do is we didn't even go a little bit more
advanced. The more advanced is when you breathe in, I want you to breathe in to your stillness. Find the stillness that you can in
your breathing in. And in your exhale, what I want you to do is I want you to breathe out
the bullshit. Breathe out the stress. Breathe out the worry. Breathe out the to-do lists.
Breathe out the thoughts. Breathe out all of those things. I want you to just try to connect to the stillness that is inside of you. CBD isn't about what you feel. It's about what you don't
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mentor. Do you feel different? I know if you did it right, you probably do. Even if you didn't do
it right, you probably still feel different, right? Slow, intentional breathing has been shown
scientifically to reduce anxiety and depression inside of people. Don't underestimate the power of your breathing.
Now, I'm gonna go deeper into telling you guys
what I've been doing just besides that
to help you guys out with the anxiety
and anxious thoughts and stress
and worrying all that stuff.
But if you just look at what's important to humans, right?
Like food, for instance.
You cannot eat food for weeks.
You can go without food for weeks and still live.
Water, you can go a couple days
without water. But breath, maybe a couple minutes. So if we're ranking breath, water, food on the
importance scale, what's the most important? Clearly breath is. And breath is the first thing
to change whenever your state changes. When you get excited, it's clinically
shown that the very first thing to change in somebody during excitement is the breath inside
of somebody. When you get anxious feelings, when you feel anxiety, the very first thing to change
in you before your hormones, before your thoughts, any of those things is your breath. When you feel
fear, the very first thing to change inside of you is your breath.
And so what do we do is if we want to change our own state,
we intentionally change our breathing to intentional breathing.
And that's how you bring your body back to normal.
So since I've been telling you I've been so freaking busy
and a little bit anxious and stressed out over the past week,
how have I been using this?
I've been sitting down and forcing myself to not just do 60 breaths, but to do this as long as
possible until I can feel that the anxious thoughts, the stress, the worry, the fear,
whatever's popping up in my head is going away until I feel different. And if I'm being honest
with you, it usually takes about 20,
25, 30 minutes to feel this way, right? This is the hard part about it. This is why people have
so much struggle to meditation is because there's so much anxiety that comes up. So many anxious
thoughts, the to-do list, the fears, all of those things come up. And it's basically like your
subconscious, your ego fighting against you to, you know,
the easiest way to think about it is if you put a child to bed, right? And you're trying to put
a child to bed, the little kid will fight and fight and fight to going to bed. The same way,
even though they need to go to bed and they're wanting to go to bed and they're angry and they're crazy because they are so tired, they fight to not go to bed. And that fighting and staying up makes them even more
angry and even more emotional. That's exactly what happens when you sit down when you're anxious
and you try to meditate. All of the anxious feelings will do everything that they can to
make you not sit down and meditate. And so what you want to do when you sit down, I literally have been doing this every morning for about 25 minutes and I can feel myself
start to get even more anxious during the first 5, 10, 15 minutes of meditation, right? And then
eventually my body kind of calms down and it's like, okay, we're not going to do this. We're
going to chill, right? And so what you want to do is you can either feel the breath going in your
nose and out of your mouth, in your nose, out of your mouth, and just pay attention to that feeling.
Or what I've been doing is feeling the muscles around my stomach. And I can feel the muscles
on my stomach. When I breathe in, I can feel them go out around my diaphragm. And when I breathe out,
I can feel them going in. And all I say is breathing in. In my head, I'm saying breathing in
and breathing out and breathing in and breathing out.
And breathing in and breathing out.
And your mind will wander.
It'll go all over the place.
It'll try to fight.
It'll try to say, no, this isn't what you should be doing.
But just like, you know, like I know that for our puppy, he goes crazy sometimes.
And he bites Toby and Toby's 12 years old and our puppy's eight months old.
And he goes crazy on him.
And we have to train him not to do those types of things. So what we'll do is we'll
hold him in place and be like, no, that's not what you do. And he'll fight and fight and fight and
fight and fight. And then she's like, and he literally does a breath. If you've ever noticed
when your dog goes to lay down, what do they do? They go and they breathe out. That's what dogs do
to calm themselves down. Right? So you have to realize
that you have to sit there and you have to fight through the anxious feelings because you're going
to feel more anxious when you sit down to breathe. I promise you that. And so what I do is I do this
breathing, slow in through the nose, slow out through the mouth for 15, 20, 30 minutes, sometimes
45 minutes at a time. And I can feel myself fight it and fight
it and fight it and fight it and fight it and fight it and fight it. And eventually it's like,
and it just kind of gives out. And what am I doing? I'm destroying the anxious thoughts.
I'm getting rid of the anxious thoughts. I'm getting rid of the stress. I'm getting rid of
the fear. I'm getting rid of the worry. Anything that's going through my mind, I'm telling my mind, I will not allow you to act the way that you're acting.
Because anxiety and stress and worry and fear all come from your thoughts. They do. And so I'm
telling my mind, I'm not going to allow you to do this. I'm not going to allow you to do this. I'm
not going to allow you to do this. And it's going to fight and it's going to fight. It's going to
fight. It's going to fight. And it's going to go, all right, fine. And it might take 15 to 20 minutes
to even get to the, all right, fine. But if you don't want to feel anxious anymore, then that's
something that you need to do. It's not that you don't have enough time. It's just that you're not
willing to do it. Don't ever say that I don't have enough time. Just say it's not a priority,
right? So if you're wanting to stop being so anxious, if you're wanting to
calm down, if you're wanting to stop worrying, it comes from your breath because your breath is in
charge of every feeling that you have. And you break through those feelings. And that's what
you're trying to conquer is those anxious thoughts, the worry, the stress, the fear, the feelings.
You're just trying to get all of those to subside. And eventually,
you'll find a place where you'll be in and it might take you some time, but you'll go,
you know what? I feel pretty good. I feel like this breathing exercise is done. You don't even
have to call it meditation because I guess it's not even meditation. It can be if you want it to
be, or you can just say, you know what? I'm just going to breathe. I'm not going to put any time
to it. All I'm going to do is I'm going to wait until my anxious thoughts, my stress, my worries, my fears, all of those things subside. And then I'm going to give
myself a few minutes to rest in that peace and know that I can always come back to this peace.
And when you do this, you'll realize that your day is completely different, completely different.
So you do this when you first wake up, because that's usually when your cortisol is at the
highest, which means you're stressing out, which means that you're worried, that you have
anxious thoughts. That's when it's the highest for me. Cortisol is usually actually what wakes
you up and cortisol is the stress hormone. So I feel it in the morning. So I force myself to
calm down. I force myself. I'm going to be the one that's in charge of my brain. I'm not going
to let my brain be able to do whatever it wants to do. I'm going to wrangle it and I'm going to
make it calm down and I'm going to get rid of my anxious thoughts, my feelings, my worry, my stress by simply going
back to the breath. This is something that you can do at any moment, at any time, anywhere in the
world throughout the day. This is something that will make you more powerful because when you can
control your mind, you can control everything else around you. But once again,
it's so simple, but it's not easy. You've got to force yourself to do it. And you've got to know,
last thing I'll say, you've got to know that your mind is going to fight you for a little while.
And it's going to be really freaking hard to stay still. You've got to go against those feelings.
And eventually, like a child who's just fighting not to go to bed, eventually,
they're going to fall asleep. And eventually, your feelings are going to subside.
So that is how you get rid of your anxiety as quick as possible.
So that's all I got for you for today's episode. If you love this episode,
please share it on your Instagram stories and tag me in it, RobDialJr. The only way
that this podcast grows is from you guys sharing it. So I greatly appreciate every single time
that you share it. And I'm going to leave it the same way is from you guys sharing it. So I greatly appreciate every single time that you share it.
And I'm going to leave it the same way I leave you every single episode.
Make it your mission to make someone else's day better.
I appreciate you.
And I hope that you have an amazing day.