Nov 5 • Give Advice
Anxiety is Negative Goal Setting - How to overcome this?
When we imagine scary outcomes, the brain -
- Increases fear-based hormones
- Activates fight-or-flight mode
- Searches for confirmation of danger
- Builds neural pathways to expect the worst
Your brain doesn’t know the difference between-
- A real threat
- A vividly imagined threat
So the body prepares for a future trauma that doesn’t exist.
The Antidote is - Presence + Safety
If-
Depression = Past
&
Anxiety = Future
Then the "CURE" is…...
Coming back to the present moment. The Present and staying present is our Gift to ourselves & others.
FitnHealthy TIPS - Here's a couple of ways to be and stay present.
Presence is a body experience first - not a mindset.
Breathe into the body
Try- 4–7–8 Breathing
- Inhale 4 seconds
- Hold 7 seconds
- Exhale 8 seconds
Instantly turns down cortisol. Tells your brain “I am safe”
Engage the 5 senses (very grounding)
The 5–4–3–2–1 method
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Pulls the brain OUT of past/future
Build “Micro-Moments of Safety”
Presence is a muscle — trained in tiny reps.
We can set alarms on our phones/laptops to practice these or use cues in Life to take time.
- when you wake up
- when you go to bed
- standing in line somewhere
- driving in the car
- just before a meal
- every time before you open the fridge
- every time you come back to your desk
- bathroom breaks
Reduce the things that steal presence
- Too much blue light
- Doom scrolling
- Eating while distracted
- Chronic multitasking
- Thinking of what to say next when someone is speaking with you.
These behaviors force the brain into the future. - Anxiety.
Add practices that expand Your capacity
Consistency is more important than volume.
Presence grows in intentional stillness.
- Morning sunlight + slow breathing
- Mindful eating (chew 20 - 30x each bite)
- Journaling what is true RIGHT NOW
- Body scans before sleep
- Nature + barefoot grounding
- Yoga, slow walks, or breath-centered exercise
5
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Anxiety is Negative Goal Setting - How to overcome this?
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