Calm Anxiety - Learn This Simple Technique 15 Minutes
ฝัง
- เผยแพร่เมื่อ 11 ส.ค. 2021
- 🟢 Order My New Book, RE-REGULATED: bit.ly/4dRI8Sj
Come See Me In Person! Workshops in US, UK: bit.ly/49rzM0Z
Do You Have CPTSD? Take the QUIZ: bit.ly/3GhE65z
FREE COURSE: *The Daily Practice*: bit.ly/3X1BrE0
Website: bit.ly/3CxgkRY
***
***
🟢 Letters: Want to submit a question for me to answer in a video?
Keep it short, not too explicit, relevant for this audience.
bit.ly/3VVxqjm
🟢 Become a Member!
Access ALL my courses, webinars, group coaching & online community
bit.ly/3Zfx9dN
🟢 Take My Online course: Healing Childhood PTSD
bit.ly/3k6gQQH
🟢 How I Recently Lost 27 Pounds: ble.life/V9fe9O
🟢 Change Trauma-Driven Dating Patterns
Online course: Dating & Relationships for People with CPTSD
bit.ly/3IBbrv7
🟢 Learn to Heal Dysregulation
Online course: Dysregulation Bootcamp
bit.ly/3ZpjGAh
🟢 Heal Isolation and Build Better Relationships
Online course: Connection Bootcamp
bit.ly/3iuUEPz
🟢 Coaching Programs & LIVE Calls with Anna
🔹 NEW Coaching Program for DATING: Apply Now: bit.ly/3Qjdozs
🔹 8-Week Coaching Intensive for Healing CPTSD Symptoms: bit.ly/3wjVVjg
🔹 Join LIVE Webinars with My Team and Me: bit.ly/3ifhJ8U
🟢 PARTNERS/RECOMMENDED PRODUCTS
(I receive commissions on referrals & recommend services I know and trust)
🔹 Is Carb Sensitivity Sabotaging Your Energy and Weight? Take the Quiz:
ble.life/V9fe9O
🔹 NEED ONLINE THERAPY? BetterHelp can connect you with a licensed, online therapist:
betterhelp.com/CCF
🔹 Try MUSE Headband to Calm Your Mind: choosemuse.com/ccf
![[FULL EP.01] LOL: Last One Laughing Thailand Thailand หัวเราะทีหลังปังกว่า | Prime Thailand](http://i.ytimg.com/vi/t4KunBRKn3s/mqdefault.jpg)
I'm on day 3 and this has been... I can't even explain how helpful it's been. I've been grieving and my meditation alone just isn't cutting it. But this combined with my meditation has been a game changer. I've been doing it 3 times a day (cause I need that right now), and it's amazing so far.
I'm excited to keep this up and see who I become down the road.
UPDATE:
I'm over a week in. Still doing it about twice a day. It's still very helpful. What I've noticed is that if I get disregulated during the day, I can calm myself back down by remembering how meditation felt when I was regulated. This works even at work.
Also I've noticed ADHD type symptoms at work has lessened. I wasn't expecting that, but this is a big win.
In general, I'm feeling much more present in my life. This is very exciting!
How did you commit?
Try Wim Hof breathing in addition to all of this. Try it, you'll be amazed.
12-step style sign off (for the non-religious):
"I am now ready and sincerely intend to release these fears and resentments. I seek only to know my next steps and to be strong enough to carry them out. Love, (your name)."
I have rampant anxiety and the daily practice 3x daily has been a life changer. I even write during horrible and nasty meetings with clients while others are speaking and discussing. Offloading all that on to my iphone notepad has saved me from being rash or visibly upset.
You know what's an interesting point I'd never thought of before? The thing about needing to repeat a phone number over and over if you have nowhere to write it down...and conversely, if you can just write it down, then you have no need to keep thinking about it.
1. It really does emphasise the power and purpose of writing things down and getting them out, and
2. It shows that, by repeating something in your mind over and over, it will stick. For something like a phone number, that's useful. But for repetitive damaging self-talk and negative or fearful thinking, it's destructive!
I seriously LOVE your channel! I'm SO going to try your technique, starting tomorrow! (it's 2.30am now. lol)
Thank you! ⚘
You just nailed it for all of us! 🙌🏼
This daily practice has changed my life and saved my marriage in the last 6 months. Thanks so very much!
Did you ask your husband to participate in the "daily practice", also?
How did this daily practice save your marriage?
My husband and I have had terrible conflict for many years and I recently discovered he had a quite lengthy affair.
He needs therapy but refuses.
Are you the woman or man in your marriage?
@@tammybacha5302 The daily practice saved my marriage by helping me gain insight about how I was expecting him to make up for all the sins of every other man in my life. He wasn't any of those men but I would treat him like he was when I was full of resentment and bitterness and fear that came from the hurt of the others. My husband did not do the practice and really doesn't care to understand all the emotional stuff. I'm sad and sorry to hear your husband had a lengthy affair...i have no idea how a person moves through that....my prayers for you.
This is right on schedule. My husband of 10 years went for a drive and never came home. Now he's living in another state and I have find him to serve him papers.
I'm so sorry, thankfully you've come to the right place for help. She has helped me more than anything I have done in my 65 years. Be strong, you got this.
I'm so sorry. Thank you for joining us.
You are not alone, we are all here for you.
If he's the kind of person who would do that, you're much better off without him. He did you a favor by leaving.
😯😯😯😯😯😯😯😯😯😯😯😯😯
This has become the two anchor points for my day. I can’t thank you enough. I no longer wake up to the swirling blackness of dysregulation, and am so grateful.
That's WONDERFUL to hear :)
-Cara@TeamFairy
I call this daily practice and meditation daily “ dusting of my brain” 🧠
I like that
@R.P. love it!
-Cara@TeamFairy
Yey yey yey!!!!! I started this practice 2 days ago! Your videos have been invaluable to me. You have profoundly changed my life. I'm 49.. my situation is dire but I am going to be ok . I am so grateful to you..I have had no one and you have been my safe person. Now I see a spark of myself coming back for the first time in years..decades even .. something has clicked and I will be ok..and I was hopeless ..it is a hard road ahead but you have been there I'm a tough chick.. thanks for reminding me..everyday.
What a beautiful post, thanks so much!
-Cara@TeamFairy
I feel so liberated now, because I tend to keep EVERYTHING I write. I have like 7 journals because I fear forgetting things (like grounding techniques and things I’m grateful for, etc). It’s such a relief that I don’t have to keep everything I write down. Now to figure out why I was waiting for permission.
Love that!
-Cara@TeamFairy
I highly recommend the daily practice. I’ve only been doing it for about 4 days, along with the 20 minute meditation, and I feel so much better. I have so much more clarity and patience. Thanks Anna, this has been life changing for me as well.
Congratulations on starting!
-Cara@TeamFairy
My whole life has been one big trauma. I get disregulated daily. 1 year with multiple sclerosis. Great tip thank you.
This helped me so much with staying more regulated more of the time :)
-Cara@TeamFairy
Monday night I got so dysregulated even though it was a quiet part of the evening I started getting heart palpitations and then a very rapid heart rate. I went to the ER. I wound up in the hospital for three days trying to get to the reason of the heart incident even as far as a diagnostic heart cath. Fortunately everything is clear and my heart is perfectly fine. I let my stress and depression get way out of control. In the past I have had attacks like and my heart fine. Stress and depression really needs help and healing. It can take it out on your body. I had gotten lax on the daily practice. I let so much build up in me. DISCLAIMER: to anyone who thinks they are probably really ok if they are having heart symptoms, don't brush it off! Get to the hospital right away!!! I was blessed. It does not mean you will have the same experience!!! I am going to take a break from watching and listening to things that can be stressful, and concentrate on my mental health and wellbeing.
Glad you're ok!
-Cara@TeamFairy
Yeah, writing is like organizing and storage. Talking is like letting the monkeys out to jump around. Ive always felt better after "writing it out". TY Anna.
Changed my life :)
-Cara@TeamFairy
In addition to CPTSD I’m a recovering alcoholic and love how this is in line with my AA program but in a way I’ve never seen it before.
So similar yet so different.
Thank God for AA and you!!
Glad you're here! -Calista@TeamFairy
I’m literally writing my fears and resentments when this video popped out!! I was livid at how my best friend was treated in the emergency center!! I have fear my friend will die!! I have fear they will remove my friend from me!! And 10 more fears down, I got to “ I have fear I will die!! “ My baby fear when I almost did... that fear is ruling my life ! Thank you!!!!
Great work!
-Cara@TeamFairy
Love Anna's positive orientation! She's spreading the word about getting well.
Thanks for being here!
-Cara@TeamFairy
This is a great ritual, it shows me that fear exists in most situations because i already fear that situation. Ive projected and predicted before the event.
This reminds me of Philippians 4. God tells us to take everything to him. He adds to do it in thanksgiving. I find that crucial for the fears to be released. And then, He tells us thoughts to focus on. When we do this He promises us peace.
I have fear that our society is collapsing and I cannot do anything about it but watch and worry about how hard its gonna be in the future without healthcare, dental, proper food, electricity or running water...
It is. We've had it cushy for decades. Party's over and war is being waged on citizens.
Prep the best you can at this point.
And have gratitude.
And faith that we'll deal with whatever comes to us.
Death is not to be feared.
It is. What has been liberating to me is compassion, in the purest form I can. No other perception has helped as much with the same distressing thoughts you describe. I just look around and let sympathy for others arise and be present. It doesn't solve everything, the fears are still here - the endless imagining of adverse circumstances. Compassion and gratitude make it somewhat easier for me. Sharing with a heart of love. We must all pass eventually. Glad to have shared this moment with you lovely people.
@Michael_Fried great start! Put it all on paper :)
-Cara@TeamFairy
@@dsoule4902 can you explain what you mean by cushy, and war is waged on citizens what does that mean?
Thank you so much. So glad I found you via the Minimal Mom. I’m trying this to help me heal from chronic physical illness and mental struggles.
You're in the right place!
I used to just write, but this design is very practical. It's much better than writing emails to people when you're upset that you may regret or feeling so stressed that you do nothing. Like I did. Please give it a try - because it can really help. Thank you, Anna!
It reminds me a lot of Carolyn Elliot's "Deepest Fear Inventory" which I've found very insightful and helpful as well. This is a great reminder to keep on doing practices like this.
I was trying this inconsistently and I used to think it doesn't work out. But today I was feeling extremely resentful and fearful and tried it again. I promise it works. It calmed me down like I released so much from within❤😍💯. Just tear the page and throw it away.
Thank you so much for all your videos! They have definitely helped/been helping me acknowledge some dark behaviors stemming from my past traumas. With your supportive videos I’ve been able to learn how to proceed in healing/dealing with my traumas in a healthy manner. May beautiful positive energy continue to bless you from this universe.
Thank you so much for being here!
-Cara@TeamFairy
Ive started doing this by intuition years back (~8) when I was still defending my disfunctionlal Family dictator and believing I deserve the abuse. All I can say is that this method is so powerful that it works even if you have no idea what abuse is. There are people out there that want to help you the same way you love helping others. 💕✨♥🙏
Thanks for chiming in!
-Cara@TeamFairy
I am so thankful for the daily practice. It has helped me so much. I couldn’t even get through a paragraph in a book without my mind wandering off. It was absolutely awful. I have recently started to read again and am amazed that I can focus and retain information so much better than before! It’s so important to take the time to write and to meditate on what is happening inside. I am grateful for the time I spend, it is never wasted and the rewards are so great❤
So well said. Thank you for that! Would you be willing to let me include this in my book? Here is a form: forms.gle/wRDawcgdgTWNs9vx9
You are a most generous angel! 😘🏆💐🌺💐🌺💐🌺💐🌺💐
I cannot thank you enough for all your help and support ❤🙏
The knowledge you share is so needed and helpful
This means the world to me and so many.
Thank you Ms.Anna
Blessings to you
💐🌺💐🌺🌺🌺💐🌺💐🌺🤯🌺💐🌺
Thank you for this kind and loving message!
I get that brain fog all the time. That's why I have so much trouble concentrating. I tend to zone out, even in the middle of a conversation. I was told I have Avoidant Personality Disorder, but I do have childhood abuse trauma, too.
Childhood trauma is the cause of avoidance. Everything starts in the family.
@Rob_Young glad you're here! There is more to discover about yourself I'm sure.
-Cara@TeamFairy
I love the wet leaves analogy...Thank you...and I needed to hear you have this happen..and I see from the comments many do...
This seems to come out of nowhere on GOOD days and it has been VERY much of a burden I thought was going to be forever.
So glad you're here!
-Cara@TeamFairy
God works in wonderful ways. This video appeared at a most profound time. Thank you for your generous sharing.
Ps, I'd burn the paper.🔥 I've burned many letters too. Blessings and gratitude. 🙏🏼❤
Thank you! Burning is perfect.
I needed this video yesterday! I was writing the whole time you were talking. "It's a spiritual program of action." Prayer and writing with pen & paper are both actions. Ruminating (I call it spinning my wheels and going nowhere...FAST) isn't a action. It keeps me stuck and unable to focus on what the best next step is in that moment.
"As the body without breath (spirit) is dead, so faith without works is dead also."
James 2:26
Keep it up, glad you're here!
-Cara@TeamFairy
such a kind soul . thank you or sharing
You are so kind
The examples and how to do the practice is soooo helpful, Thank you.
Glad it was helpful for you! Thanks for watching. - Ashley, Team Fairy
My favorite way to get rid of the paper has been to tear it out sheet by sheet, and then rip it up into bits by hand; today I added to this by visualizing my fears and resentments being removed from my brain as I tore them up physically. It's so very cathartic!
Admittedly, I'm a stationary lover, so I do dedicate specific notebooks for Daily Practice writing. I just make sure the paper's not too fancy and is the kind that will tear out well 😁
I love stationery and all office supplies, a little much. It took me a while to get used to NOT writing my F&Rs on nice paper. Now there's always a use for scratch paper!
@@michellemonet4358 Occasionally. I really only do it when I'm triggered at work. My wrists get irritated if I do it every day.
Thanks a lot Anna, I had a horrid day today, lots of resentment, anger. This does help - 20 years in Al Anon so I see what you're doing. Appreciate your work.
You're so welcome!
Wow. I tried this for the first time today. Cried so much. Thank you for saving me.
Funny thing is, I just discovered your channel and learned that I have been doing the daily practice for the last 15 years of my life!!
For me is just called journaling though😂
But like you, I feel a million times better when Im doing it consistently. I say its like blowing your nose, but with your brain lol. It just makes everything clearer and less scary.
This is like doing a mini 4th step in a 12 step program!! Awesome thank you so much!
This is gold, thank you 🙏
Very helpful. Thank you
thank you so much for this
Love you, Anna Runkle.
Thanks, Anna💞
Thank you. You have helped me in so many ways that I can't explain it, but your videos have helped me, and all I can say is thank you so much!!
Thank you for your video.
Thank you Anna, needed this. 🌬
I am sure you get hundreds upon hundreds I replied that I have to tell you how immensely helpful your videos have been and I've only been listening to them for a few days. I am grateful for you and truly appreciate your helping out of your past and present pain.
Thank you for putting this up here. I took the free course but today I felt like I could use a refresher. It's nice it was so easy to find. :)
Thank you 💟
I find that method extremely useful, thank you for all your videos, they are very helpful.
I dud the practice for a couple of weeks. One thing I noticed was that I became focused on my fears, bad feelings throughout the day. So I made a modification. Instead of writing down just my fears and resentments, I would write down all my latent feelings and thoughts, facing the powerful or bad ones and also the good ones. Just making visible and rearranging them. Helped me to stay grounded, not swept away.
Thank you Anna 💚🍀
I really appreciate your "skills based" approach to recovery & health. Thanks so much for all your wisdom & generosity of spirit to share this with us all, makes the world a better place. Yes, toss, shred or burn the notes, "letters not sent" frees us.
Hi crappy childhood fairy...I've been watching your content for at least a year and Its helped me tremendously to understand my life partner....and myself and how our individual childhoods created a toxic dynamic that neither one of us ever wanted any part of. Everyone wants a fun healthy sexual realasionship and naturally expects love, respect and to feel emotionally safe but not many people truly understand theirselves or the people we bond to untill AFTER we open our hearts to another person....which in my personal experience leads to more abuse and trauma. Since I've started watching your channel my relationship has improved and is not abusive or toxic...and it's not cuz my partner started your program or even watched any of your videos....it's cuz I have become more mentally aware ( mindfull) of correcting my inner critic with antidotal thoughts, I've gotten better at focusing on truth rather then ruminating on dark thoughts and I've stopped allowing my dark thoughts to drive my behaviors and instead do my best to focus on problem solving. What you said in this video resonates with me because ever since I was a teenager when something bothered me I would always naturally just put pen to paper and pour out all the negativity on paper and it would always make me feel better and when I was done with those dark thoughts I would just throw that paper away and all those dark thoughts away along with it and I still do that but it's in an e-log now that I just delete when I'm ready to let go of negativity. But my point is I want to just thank you so much for the videos and content that you contribute to the world because the world needs this kind of content so badly and I want to thank you for sharing your personal experience with the world because if my partner could have time to watch your videos and apply your methods I think he would have a lot of improvement in his own body in his nervous system and he would be able to regulate himself much easier.
Thank you. I really needed this today.
Thank you so much
Perfect timing as usual. Thank you for your continued support. I honestly don't know what I would do if I couldn't come to you.
...yes, so true....!!!
@Patricia_Ward thanks for being here!
-Cara@TeamFairy
Absolutely lovely. I'm trying this!!
Anna, thank you for giving a name for lack of attention, anger, periodic ADHD-like symptoms that I all of a sudden began experiencing recently. I will pray for you....
Thanx
Thank you! 🥰🙏❤️
Thank you Anna, how kind of you to put this out for free!
thankyou x
this really saved my brain. thank you Anna!!!!
Oh, i love your channel ♡ God bless you.
Thank you thank you thank you.
Very important video
Thanks for this, writing my fears and resentments all these years had become stale and I needed a new way to look at it.
🙏🏼 thank you
Ironically enough, this is a tough oxymoron one for me. I don't have pens or journals. I don't write. Ever. I feel they will be eventually "found" and used against me somehow and something horrible will happen/I will be humiliated. Think that's what the first fear I will start with for this exercise. Thanks so much Anna this is awesome
You're welcome. And don't forget to destroy what you write as soon as you're done. Then nobody finds it!
Write it then burn it.
Wow @ Fortune, that’s an intense fear. Definitely get a shredder, you can get one very inexpensively. Good luck with this exercise. Wishing you peace & blessings.
This is amazing!
... amazing....!!! what timing....i feel totally sick of anxiety discomfort, i have just finally prepared to go out for a evening walk, and saw your new video post in news posts...:-)...🤗❤️🌹 Thank you from the bottom of my heart and center of the soul...❤️❤️❤️...God bless you lady ,and all of us ...🌹🌹🌹
Thanks so much!
-Cara@TeamFairy
I use EMDR and havening as part of the meditation. Paul Mckenna has a great 15min havening/emdr routine on u-tube
Thank you so much.
Thank YOU for watching!
-Cara@TeamFairy
You’re such a gift to this community 🥺🙏🏼🌈💖
Thank you for your support! -Calista@TeamFairy
may God bless you, beautiful soul.
Thank you. I needed this help this morning!
So glad it helped!
-Cara@TeamFairy
This is such a great practical video for people who may be so stuck in our own heads & needed a visual "walk through" on how to actually start this process (people like me!) using a kinaesthetic approach of teaching ... very much appreciated, you are a very thoughtful educator ... thankyou so much 😊 🙏 💖
thank you for the support. Jack@TeamFairy
Thankyou for sharing your valuable information.🙏🏻❤️
Thank you for being here!
-Cara@TeamFairy
Effective exercise.
In a pinch ...Wash dishes by hand
Thanks for watching!
-Cara@TeamFairy
I loved this video because the fact that you read your example already made me feel better, since my fears are exactly the same, just applied to a different situation
So happy to hear that! It's nice knowing we aren't alone :) -Calista@TeamFairy
Oh wow, this sounds amazing and I hope to make it my daily practice too. Thank you for sharing
Do it! Changed my life
-Cara@TeamFairy
You videos are very helpful and inspiring to me. Thank you for sharing your story and wisdom
Thank you for being here!
-Cara@TeamFairy
Dear fairy I can't thank you enough, for your videos. Nobody get this like you do and give me the tools that really helps 💕🦄🧚🏻♀️
You are so welcome
Thanks for this.
Thank YOU for watching!
-Cara@TeamFairy
Love this! Identify those fears!
The way to freedom!
-Cara@TeamFairy
I learned this practice from you about nine months ago, and it literally started to transform my entire life. All these years of suffering and pain, and this was the beginning of that healing process. Thank you.
So glad to hear it! Thank you for sharing!
Nika@TeamFairy
I thank God for you everyday
This video has come at the perfect time! I got as far as buying notebook paper, buying a binder to store the paper, signing up for and watching/reading your free course on how to do it, and then ... stalled. No problem with writing fears and resentments, but the sign-off doesn't resonate. Because things that are repetitive/by rote aren't helpful for me, and yes, it does remind me of 12-step programs. How can I get past this?
I know I'm not capable of meditating for 20 minutes at this point, but that I can simply reduce down to 5 minutes, which I can do, and work my way up. So that's not a hurdle.
I have fear unless I do this exactly the way you've laid it out, it won't work.
I have fear that then I'll never be able to overcome and heal this.
I don’t know if this is helpful, but I have been changing my sign-off each time, just slightly, so that it doesn’t feel rote to me. Perhaps you can try out different sign-offs until you find one that feels right to you? I don’t think it has to be perfect the first time, as long as you are taking positive steps toward your healing. My sign off from last night was simply that “I give myself permission to release these fears and resentments so that I may rest.” I hope you won’t think this presumptuous. I am rooting for you! 💛
We always wind up adapting the practices of our teachers, I think it's perfectly normal. Maybe one day it'll feel appropriate to sign off, but until then, let it be and don't ignore the fruits of writing out the fears and resentments. Just spending this time being intimate and honest with yourself is already really beneficial.
@@amyleigh2215 This is perfect! Very helpful. Thank you 💕
@@aliciahull Also very helpful, thanks! I really want to get started on this. I agree spending time being open and honest with ourselves is a big key in healing.
@Jay you are making a great beginning! Keep at it, it's great you're writing the fears- get on the free Daily Practice calls Anna leads twice a month and there is more help if you want :)
courses.crappychildhoodfairy.com/courses/deepen-your-healing-techniques-begins-aug-22
I love you! Thank you so much dear fairy💜🙏💜
Thank you for the support! -Calista@TeamFairy
TY, Mrs Fairy)) that’s really helpful
You are so welcome
Great advice!
Thanks for watching!
-Cara@TeamFairy
Thank you for sharing this!
Especially that you offer it for free. Thank you Thank you❤
You're very welcome!
Nika@TeamFairy
This particular technique is the core. of. healing. I practice 2-10 times a day and sometimes more. How I thank you is my newish and awkward new way to be with daily clear and calm responses!
thanks for sharing!
-Cara@TeamFairy
❤you have helped me so much thank you for this
I want to thank you. I started your daily practice and it is helping. I am going to keep doing it. I always wondered why going to a therapist would trigger me so bad. I am in a 12 step codependency program which is helping me to learn how to reparent myself. I definitely like your way of writing it down and asking my higher power to remove these fears and resentments. Letting go to my higher power. Meditation helps a lot. Then getting rid of the writing as not to retrigger myself.
I am so glad it's helping you, it helped me too for the past 12 years! Would be great to see you on an upcoming Daily Practice call with Anna :)
-Cara@TeamFairy
I like using a mind map app to diagram my thoughts and fears
Helps me visualize how things are interconnected
Thank you, Anna, you are genius ☄️🦊
I'm trying this again. Have done so various times in the last couple years. Can't say that I've felt better, but I know I need all the help I can get.
Good luck on your healing journey!
Nika@TeamFairy
Thank you. Am going to try this............ I tried as you spoke and was hesitant. I will do it again.
Yes. I have CPTSD, and all the quiz assessment was confirming it.
Glad you're here!
-Cara@TeamFairy