Harvard University Expert: I Have Anxiety – Here’s How I Got Rid of It in Minutes
All this anxiety was one of the reasons I read a lot about mental health and our brains. If I could understand the mind, my own mind, then maybe I could free myself from the constant worry…
I remember one study that gave me hope was about neuroplasticity, a term that describes the plasticity of our brains. A group of neuroscientists studied the brains of Tibetan monks who had spent years meditating . These people had unusually dense tissue in the areas of the brain associated with happiness, compassion, and peace.
One monk had this effect so pronounced that scientists measuring his brain activity thought their equipment was broken. But he wasn’t always so calm —in fact, he spent his childhood struggling with unbearable anxiety and panic attacks.
What he did was change his brain through what he called “loving-kindness meditation.”
Anxiety: My Secret Method for Feeling Better in Minutes

Before I learned about this meditation, I accidentally stumbled upon a similar concept.
I call this process KIST, which stands for “good internal communication .” I’ve been using it for years. It’s helped me feel more emotionally secure and less concerned with what others think. I also often recommend:
Anxiety: 5 exercises to help with anxiety

1. Anxiety: Relaxing Breathing
During an anxiety attack, your heart rate and breathing speed up, you may sweat profusely, and sometimes even feel dizzy. At such times, controlling your breathing can help relax both your body and mind. To take control of your breathing during an anxiety attack, you should do the following:
Sit in a quiet place. Place one hand on your chest and the other on your stomach. When you take a deep breath, your stomach should move more than your chest. Inhale slowly through your nose and exhale through your mouth. Repeat this exercise at least 10 times, or until you feel your anxiety decrease.
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Various deep breathing techniques for stress, anxiety
2. Anxiety: relax by visualizing
Everyone is probably familiar with the expression “find your happy place.” Creating a mental picture of a place that makes you feel relaxed can actually calm your brain and body. And when a person starts to feel anxious, it is necessary to sit down in a comfortable place and think about your ideal place to relax. It can be any place in the world, real or imaginary, but this place should seem happy, peaceful and safe. You should think about all the small details, for example, what it smells like, what season it is or what time of day it is. You need to imagine yourself in this “happy place”, close your eyes and breathe slowly and regularly through your nose and out through your mouth until you feel calm. You can visit your “happy place” every time you feel anxious.
3. Anxiety: muscle relaxation
When a person is feeling anxious, they may notice tension in their muscles. This is muscular stress, which can make it harder to deal with anxiety. By relieving muscle tension, you can usually reduce your anxiety levels.
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Autogenic training, method – Schultz training is aimed at your own psychophysical well-being.
To do this, you need:
Sit in a comfortable place, close your eyes and focus on your breathing. Slowly inhale through your nose and exhale through your mouth. Clench your hand into a fist and hold it in this position for a few seconds. Then slowly open your fingers. After this exercise, you will notice how the feeling of tension leaves your hand and over time your hand will become relaxed.
You need to continue tensing and relaxing different muscle groups in your body. Depending on your own preferences, you can tense the muscles in different orders or move up or down.
4. Relaxing by counting
Counting: This is a simple way to relieve anxiety. When you feel like you’re about to get anxious, find a quiet place, close your eyes, and slowly count to 10. If necessary, repeat the exercise and count to 20 or even more.
You can continue counting until you feel your anxiety subsiding. Often relief comes quickly, but sometimes it can take some time. You should remain calm and patient.
5. Relaxation by interrupting anxious thinking
It can be hard to think clearly when you’re anxious. Sometimes anxious thinking can lead you to believe thoughts that aren’t true or to do things that make your anxiety worse. It’s helpful to break the cycle of anxious thoughts to give yourself the opportunity to think clearly and respond appropriately to your thoughts.
You should try different ways to interrupt your anxious thought process, such as singing a song about your anxiety at an upbeat tempo or talking about your worries in a funny voice, and choosing a pleasant thought and focusing on it instead of your anxiety. This could be a thought about a loved one, a “happy place,” or even a pleasant event from tonight, such as dinner with friends.
You can listen to music or read a book. You need to realize that by switching your attention from anxiety to completing the task, the anxiety will recede.
“By being good to yourself, you can be good to others and the world. Knowing yourself is the first step.” Center for spiritual development and healing of soul and body – Dushevnyjlekar.com 🧡
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Affirmations for peace: if you feel that you lack inner peace, and stress, fear and anxiety rob you of energy, I have prepared for you supportive affirmations that strengthen your sense of security…