Social Anxiety Relief

In Today's Email:

• Social Anxiety Relief: Proven techniques…

• Weekly Astrology...

• Healing Mantra: Lokah samastah sukinoh bhavantu…

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TODAY'S LEARNING
Social Anxiety Relief Techniques

When a person experiences anxiety, their body may go into fight-or-flight mode, thinking it is getting ready to react to a threat. The fight-or-flight reaction is caused by social anxiety, which causes the body to react physically with elevated heart rate, perspiration, and rapid breathing. These physiological reactions may cause the body to experience unwarranted chronic stress over time.

Techniques for breathing and relaxation help lessen the severity of painful physiological feelings, making them effective tactics for overcoming social anxiety. The mind and body can work together more effectively to generate an adaptive response and reduce tension caused by the trigger by inducing a relaxation response. Breathing exercises may feel strange at first, but with practice, they can become deeply ingrained coping strategies for easing discomfort.

Some examples of breathing and relaxation techniques for social anxiety include:

• 4-7-8 breathing: The 4-7-8 breathing method was developed by Dr. Andrew Weil as a form of mindfulness for stress and anxiety management. The method involves breathing in for four seconds, holding for seven, and exhaling for eight.

• 333 rule: The 333 rule is a grounding technique that helps to overcome social anxiety by focusing on sights, sounds, and textures. This simple grounding to the present moment can pull anxious thoughts away from future focus.

• 54321 method: The 54321 method is similar to the 333 rule by grounding the person to the present moment by using the five senses. The idea is to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• Square breathing: Square breathing, also known as box breathing, is a breathing strategy completed through inhaling for 4, holding for 4, exhaling for 4, and holding for four. It is generally completed in sets of 5.

• Mindfulness: Mindfulness for anxiety is both a skill and a way of approaching life that can ground an individual in each moment of their life. It can contain facets of breathing intentionally and produce relaxing effects when practiced through mindfulness meditation.

• Walking meditation: Walking meditation is another form of mindfulness that incorporates movement with mindfulness principles. Through walking meditation, there is a focus on breath, which may help regulate breathing and promote relaxation. Walking meditation is also an easily accessible coping mechanism as it can be completed during any walk completed in daily life.

• Guided imagery: Guided imagery for anxiety utilizes comforting imagery and sensations that can be brought to mind and relax the individual during distressing times. Visualization can be particularly helpful for reducing anxiety when combined with a breathing technique.

DEAL OF THE DAY
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About: Yoga is an ancient Indian philosophy that dates back thousands of years. It was designed as a path to spiritual enlightenment, but in modern times, the physical aspects of yoga have found huge popularity as a gentle form of exercise and stress management. There are many different varieties of yoga, but each one essentially relies on structured poses (asanas) practiced with breath awareness.

If you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially speed up your healing.

Researchers have discovered that the regular practice of yoga may produce many health benefits, including increased cardiovascular fitness, improved muscular strength and normalisation of blood pressure. Yoga is a renowned antidote to stress and promotes improved sleeping patterns. Over time, those who practice yoga report lower levels of stress, and increased feelings of happiness and wellbeing.

If you’re ready to become a more centered and harmonious human being, then look no further than this Ultimate Yoga bundle.

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WEEKLY ASTROLOGY

January 28: Uranus (and All Planets) Direct

January 28: Moon in Virgo opposes Saturn in Aquarius

January 28: Venus in Capricorn trine Jupiter in Taurus

January 28: Mercury in Capricorn trine Uranus in Taurus

January 29: Mars in Capricorn trine Uranus in Taurus

January 30: Moon enters Libra

January 31: Moon in Libra square Mars in Capricorn

Uranus is expansion and innovation and higher consciousness. It is breakthroughs, increased consciousness, and opening up so that the future can seep into the present. It also happens quickly. The planet, often referred to as the Great Awakener, leads us past the boundaries of the familiar, the status quo, and the institutions that obstruct our ability to use magic.

This week is an invitation to stand back and feel prepared, safe, and supported so that you can say yes to change when the time comes.

POSITIVE NEWS OF THE DAY

Officials in New York City will buy up medical debt worth billions and erase it in a programme that could help as many as 500,000 New Yorkers.

The city joins a growing wave of local governments that are erasing medical debt across the US.

New York is partnering with the nonprofit RIP Medical Debt, which uses private donor funds to buy up and pay off health care debts. It was founded by two former bailiffs, who became disenchanted with their work.

“How in any civilised country can you allow someone to go bankrupt just because they got sick?” Jerry Ashton, one of its founders, told Positive News.

Now in its tenth year, it has pardoned more than $8.5bn (£7bn) of medical bills for some 5.5m US families.

CRYSTAL OF THE DAY

HEALING MANTRA
Lokah samastah sukinoh bhavantu

Lokah samastah sukinoh bhavantu is a universal mantra meaning, “May all beings everywhere be happy and free.” It’s non-religious and a blessing for all beings. It’s the perfect mantra to teach to yoga students. This mantra reinstates within us the idea that we should love both ourselves and others. It promotes our compassion and dissipates our ill-will and envy.

MEME