Andrea Leda
Change More Lives By Being Yourself

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Andrea Leda | Spiritual Leader for the Soul Seeker

 
 

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Posts tagged how to get rid of anxiety without meds
The Gift of Anxiety - Part Two
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the gift of anxiety part twoIn Part One of this post I wrote about why anxiety is a gift and the 4 roots of anxiety. As promised, today I'll share the antidote to each root and how to practice each one. Each antidote is a daily awareness because the roots of anxiety are habitual. Breaking a habit take presence of mind and creating new intentions. I'll show you how. A quick recap - the four roots of anxiety are:

  1. Perfectionism
  2. Mis-Alignment
  3. Unmet Needs
  4. Uncomfortable with discomfort

First, I had a few questions from this post regarding overwhelm and burn out. Overwhelm and burn out are byproducts of anxiety built up over a long period of time. You don't always know how anxious you are because it's not obvious. But tune in to how you react to a driver who cuts you off or to the long lines at the grocery store and you'll begin to see how anxious you already are. Do you get angry quickly? Do you immediately pull your phone out in traffic to distract yourself?

These habits help numb the effects of anxiety that's already in place. Anxiety built up over time causes overwhelm, burn out, and these 5 signs I wrote earlier this year. The antidotes to the 4 roots of anxiety are...

The antidote to perfectionism is vulnerability

Thanks to one of my favorite authors, Brene Brown, we now know that vulnerability is an under-utilized yet powerful practice. Vulnerability is to live with an open heart. Open to your strengths AND fears. If perfectionism is a shield then vulnerability is the anti-shield. You protect your heart with all your might but when you keep out the dark you also keep out the light. And the light is where all the good stuff is.

Light is a metaphor for connection, love, humility, community, respect, and compassion. These are the healing forces of suffering and I can't imagine keeping these at bay. How to practice vulnerability: let go of your need to be perfect and embrace that you are enough right now where you stand. My journal series on wholehearted living will help pave the way. 

The antidote to mis-alignment is listening to your intuition

Mis-alignment happens when you don't listen to your higher self and instead try to forge a path that just doesn't fit. We all have intuition or a higher-self available to us right now. In order to access it you have to quiet the human mind. I wrote extensively about intuition here and here. Your intuition is your soul’s messenger. It is here to help guide you to fulfill your purpose here on Earth. Living out of alignment with purpose is painful. You will feel like something is lacking and totally unfulfilled.

Purpose is not always synonymous with work. I believe we all have essentially one purpose - to return to a loving state and that our path in life only create self-love and self-compassion but also love and compassion for all. How to practice listening to your intuition: 

Pay attention

Start to simply notice and pay attention to what internal messages or dialogues might already be going on. If there is a particular situation in your life that needs solving tune into yourself and just ask, “What does my gut tell me?” Move to the next step.

Notice what comes up immediately 

Once you ask this listen to what immediately comes through for you! It doesn’t get more true than this. Your intuition won’t always deliver the easiest solution or answer that makes everything feel better. It’s role is to show you the path no matter what that path is.

Acceptance 

Part of what makes listening to your own intuition tricky is trusting it. There’s no reason that anyone can definitely show for why we experience intuitive moments. You can’t see it or touch it but you can feel it. Big time. Accept this part of you as being real even without some concrete explanation.

The antidote to unmet needs is need awareness

You can't get your needs met if you don't even know what they are. There is so much, almost too much, information available about needs. As I wrote in Part One we all have the same 6 core needs: Love & Connection, Certainty, Uncertainty, Significance, Growth, and Contribution. Even though we share these needs everyone puts them in a different order.

For me Love & Connection are #1 followed by Uncertainty, and Significance. Almost everything we do or don't do is in attempt to get a need met. I believe we are at our core inherently good. We have good intentions and only want to serve our needs so that we may serve others. How to practice need awareness: put these 6 core needs in the right order for youself. Then ask yourself the following questions: How do I know when this need is being met? How best can I get this need met? Who can I ask for support in getting my needs met? 

The antidote to being uncomfortable with discomfort is sitting in discomfort

There's no other way around discomfort, you have to go through it. How do you go through? By letting yourself stay in uncomfortable situations (as long as you're physically safe) and build up your resilience. We are creatures of comfort and have created a world around us filled with immediate comforts. For example - coffee drive-thru's, fast food, video games, TV, readily accessible comfort food, phone apps, social media, shopping malls, and more.

One of my creature comforts is multiple stimuli such as writing while listening to music and drinking tea and water while texting friends. It's comfortable. What am I trying to avoid? Being alone in the house where my office is. How to practice sitting in discomfort: go easy with this one. Too much too soon will have you multiplying your comfort habits instead of reducing them. I have 15 steps I'll share next week but for today try on these 3: 

  1. Take a technology time-out at least 2 hours before bed
  2. Limit sensory input – try not to have the TV on, checking email, making dinner, and talking on the phone all at the same time.
  3. Make bedtime a sacred ritual - no technology in the bedroom is a great place to begin

In my work I steer clients away from having to rely on anxiety medication by getting them in touch with their anxiety roots. As a result my clients report immediate ease, clarity, and a sense of having their feet on the ground again. They aren't as jumpy or anxious and have patience back in their life.

In the New Year I'm launching a 12-week Get Rid of Anxiety without Medication program which starts at $3750. To start working with me before my prices increase click the consult button below.

You deserve to live a life of grace, peace, joy, and purpose. We all do! In light and love, AndreaCONSULT

Intuition, Spirituality, VulnerabilityAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to get rid of anxiety without medication, how to get rid of anxiety without meds, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
The Gift of Anxiety - Part One
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The gift of anxiety part oneCan anxiety be a gift? Yes. How can anxiety possibly be a gift? Because anxiety is the most direct wake up call. It will show you that something needs to change.

It won't always show you what needs to change but it will show you that a change is needed and quick. In Part One of this post I'll share how anxiety can be a gift and what can cause it to show up in full force. In Part Two I'll share what the antidotes are and how to start using them to ease your anxiety.

Now stress is inevitable, anxiety is not. We live in a world of fast and constant change. This means coming into contact with situations daily that are “stressful”. But your sensitivity to stress can be managed if you tune into why you're so easily stressed out. Better managed stress will help with anxiety. But in order to do this you have to be more comfortable with discomfort.

Part of the problem is this – we are adverse to discomfort and we have a very sensitive survival instinct in our brain. I don’t want to focus too much on the brain here however I think it helps to know a few things so you don’t feel crazy when you’re in overwhelm. Read this post here for survival brain 101.

The other part of the problem is we don't like to tune in when things get rocky. This is why these unnoticed emotional threats can take over if not recognized and turn into chronic pain, headaches, chronic stomach problems, chronic fatigue, arthritis, chronic inflammation, brain fog, and overall crankiness.

Anxiety is simply the inability to predict your safety in the anticipated future. Safety from what? Anxiousness is your brain's way of warning you when threat is present. I don't have an actual statistic but from my work and reading I can confidently say that more than 99.9% of anticipated threats are emotional and assumed.

Emotional Threats and Anxiety look like this...

These are just a handful of the most common emotional threats I see when someone is having anxiety, experiencing overwhelm, and having the above symptoms.

Perfectionism

Perfectionism can be summed up with a quote from one of my favorite author's, Brene Brown - "Perfectionism is a twenty-ton shield that we lug around thinking it will protect us when, in fact, it's the things that's really preventing us from taking fight."

It's the reaction to the world by keeping your cards tight, using your life as a model for how others should act, and it's the inability to embrace vulnerability.  When perfectionism is in the driver's seat you're not connecting with others and are keeping people at bay. And you're creating a space in your life where you can't fail. The pressure is immense and easily creates unnecessary anxiety. The antidote is...vulnerability. 

Mis-alignment

I like to think of alignment as the flow between your heart and your life path. Alignment is when your heart, your knowing, and your actions are all on the same page. Life just works when you're in alignment. Alignment is about purpose.

Do you enjoy your life? Do you feel on purpose? Are you moving in a direction that fills you with joy? You are more than the work you do - you are the causes  you support, the way you show care to your friends, how you embrace your most authentic beliefs, and how you show compassion to the world around you. When you're living a mis-aligned life you know it. You say something to yourself like, "This just doesn't feel right." You feel disconnected from yourself but also the people closest to you. You may feel an immediacy to change course or redirect your life. The antidote is...listening to your intuition.

Unmet needs

We all have the same 7 core needs -

Love & Connection: We all want to stay connected and experience or seek love.

Certainty: Does the foreseeable path offer some predictability and security?

Uncertainty: Need for spontaneity.

Significance: Either on an inter-personal level or at a greater purpose level, do you feel significant?

Growth: Need to keep learning, growing, and enriching your life.

Contribution: Need to give back through which ever means serves the greater good.

Although we all share these there are some needs that we need met more than others. For example I have a large need for uncertainty and love and connection. Part of how I get connection is through spontaneous adventures with friends. Because I know this about myself I try and plan time for adventure every week. When I start feeling cooped up then I know I need to call a friend and go play.

If even one of your needs is not being met for a long period of time you will start to see the effects. Unmet needs make us feel not whole and unfulfilled. Needs are essential to feeling balanced and in control. When your needs are not being met and you're not balanced it's easy to feel anxious. The antidote is...need awareness.

Uncomfortable with discomfort

For the most part we are not comfortable with discomfort. We don't like to sit with uncertainty for long. It can be something as simple as waiting for a friend to reply to your text message - do you ever notice that you expect a response almost immediately and when it doesn't happen you find yourself checking more and more frequently? This is a simple example of a low comfort with discomfort.

Discomfort is actually the doorway to feeling agitated more frequently. The more frequently you feel agitated the more susceptible you are to stress, and the more susceptible you are to stress the more you welcome anxiety into your life. Look around and you'll see people everywhere who are highly agitated constantly. Just drive during a holiday weekend and you'll know what I'm talking about. The antidote is...practicing sitting in discomfort. 

Note this - I don't mention anything like work, home, or even relationships because although these are common places for your anxiety to get triggered they're not the culprit. They are more stressors that are tipping you from managing to not managing. On Friday I'll post Part Two and share how you can practice each antidote to the drivers behind anxiety. In light and love, AndreaCONSULT

Intuition, SpiritualityAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to get rid of anxiety without meds, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment