Anxiety-zero

Inbox-zero is something most of us have heard of and aspire to. Few are able to reach there consistently.

But what is anxiety-zero?

Is it even possible to get there? And to stay there?

Martha Beck teaches us some tools that can help us do that in her book Beyond Anxiety. And as with anything that works, it requires practice to get comfortable with them.

Here is one practice she teaches - Amygdala Whispering:

Start with noting your anxiety on a scale of 1-10. Write the number somewhere.

1. Slow exhales: Exhale slowly through your mouth with pursed lips as if you are blowing candles on your birthday. Take your own sweet time to do this. And do this as many times as you like. As you do this, your heart rate slows down and anxiety dips.
2. Soften the focus of your eyes: Try to look around your room with softly squinted eyes, so that everything becomes a blur. The soft eyes signals to the brain that we are not in danger. That we don't need to focus.
3. Move your body: Let your body move and explore. Whatever it feels like doing. Does it pace around the room? Does it move while sitting? Let it do what it feels like.
4. Accept your anxiety: Accept the fear or anxiety you are feeling without trying to change it, for now. If a part of you isn't ready to accept, then accept that part, for now. Keep doing that until you can accept things as they are, for now.
5. Low soft DJ voice - Murmur, sing, talk to yourself in a low soft DJ voice. Read something that soothes you. A low soft human voice make us relaxed.
6. Kind wishes - In your low soft voice, say some kind wishes to yourself. You are okay. It's all good. You don't need to worry. May you be happy. May you feel safe.

Where are you now on the anxiety scale? How do you feel?

Anxiety-zero might be even more helpful as a practice than inbox-zero.