How to Calm Your Inner Self When Feeling Anxiety

mitsuny
13 minutes ago
2 min read

Last time, we explored a workbook exercise where you drew the distance between yourself and your anxiety, helping you see your relationship with anxiety more objectively. In this next step, we’ll introduce “how to acknowledge anxiety while calming your inner self.”

📝 Exercise 2: Calming Yourself While Feeling Anxiety

Anxiety is never the enemy. In fact, it’s a sign that your mind and body are trying to protect you.The key is not to deny anxiety, but simply to acknowledge it.

Step 1: Focus on Your Breath

Inhale slowly → 4 seconds
Hold your breath → 2 seconds
Exhale slowly → 6 seconds

Repeat 3–5 times. This simple practice helps your mind and body settle.

Step 2: Notice Your Current Sensations

Observe where in your body you feel anxiety
Mentally label the sensation, e.g., “there is tension here”
Observe without judgment

Step 3: Create a “Safe Zone”

Imagine a place or situation where you feel safe
Spend 3–5 minutes experiencing that sense of safety
Practice returning your mind to your safe zone even when anxiety is present

💡 Key Points

Do not try to eliminate anxiety
Keep a bit of distance and observe yourself as the witness
The more inner calm you cultivate, the easier it becomes to manage anxiety naturally

Next time, we will explore how to apply this exercise to daily life and develop specific habits for managing anxiety.

Mitsu Emig

Certified Hypnotherapist & Coach based in New York

Master of Social Work (MSW) – University of Michigan

Harvard/Radcliffe Management Program Graduate

Available for sessions via Zoom or in-person in Manhattan

I support emotional and life transformation through subconscious rewiring.

📩 Inquiries & bookings:

https://www.mitsuny.com

https://www.nystylecoach.com

mitsuny.com@gmail.com

📞 +1-917-488-6175 (Japanese OK)