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How to let go of anxiety, worry and panic is a subject close to my heart. I have experienced all three on and off for the past 20 years. In that time, through necessity, I have discovered a myriad of ways of how to manage anxiety, worry and panic and stop them from affecting the way I live my life and the goals I’ve set myself. In this article, I share three recent profound learnings on how you too can stop your anxiety, worry and panic in their tracks.

I’ve just returned from a month in Australia and New Zealand, partly for work and partly for pleasure.  Although it’s one of my favourite parts of the world, for the first half of the trip I was consistently out of my comfort zone and on edge. I couldn’t fully relax and enjoy the experience.  I was going from day to day searching for new ways to manage my anxious thoughts and keep them under control.  My anxiety stemmed from a fear of having a panic attack in public.  So, I tried to control and manipulate every situation so that I limited the chance of having one. As a result, I wasn’t able to fully connect with the stunning scenery I was surrounded by or get excited by the journeys I went on or enjoy the food I was eating.  

Every big trip brings me a new moment of clarity, a new learning that I take back with me as a result of breaking my routine.  This was a big one for me.  My intention at the start of the year was for a release from the mental prison of anxiety and to feel the mental freedom that a calm and peaceful mind brings. This trip certainly delivered on that!

Whilst I’d rather not have had to experience anxiety, worry and panic and lived a more consistently mentally free life, it’s also meant that I can empathise with many of my clients on a deeper level and am able to present first-hand experience and solutions. There is so much support out there which means we don’t just have to rely on medication, if we are open to it.  Audiobooks, essential oils and crystals are a few of my favourites which came with me on this trip. (More about those at the end of the article). They all bring results and they can all bring comfort.  However, the most enlightening thing to me on this trip was how much the cure lies within ourselves rather than anything external.

Here are 3 things I've discovered that have helped me overcome anxiety, worry and panic
1. Learning to yourself more can cure your anxiety

Many of the unwanted things that we experience in life come back to the thoughts we have about ourselves. We can search for reasons outside of ourselves or people and circumstances to blame but quite often, it’s an inside job.  And knowing this can be truly liberating.  Because, for the most part, we have total control over what we think and therefore what we feel. I’m a huge fan of Louise Hay and much of her work centres around this basic principle.

I believe my anxiety has stemmed from a basic lack of trust in and acceptance of myself in certain situations which I had not properly addressed. I was trying to deal with the outer symptoms rather than the root inner cause. This insight came to me as an intuitive ‘hit’ during a moment of contemplation on one of the flights I took. I wasn’t trusting that I could cope in certain situations, or that my body was strong enough or even that I deserved to be free from panic.

Now, through that insight and through daily affirmations, I am trusting that I can handle whatever life throws at me, that my body is strong and capable and that even if my worst fears are realised, I have a safe place to come back to within myself.  I am now more accepting and loving towards myself and I start each day off with affirmations which support this – “I love and accept myself just as I am”, “I am safe” and “I trust in myself and the Universe in all situations”.

In what ways can you start to be more loving, trusting or accepting of yourself?

2. The best way to release something is to it

Before this trip I had a fear of cable cars after previously having a panic attack in one.  My partner was keen to take a trip in one to see the view from the top of the town we were staying in (the beautiful Queenstown in New Zealand). My first reaction was one of “I don’t go in cable cars, it’s not my thing, I panic when I go in them”.  Then it hit me.  This was my chance. This was the opportunity that had been presented to me in my request for this to be a year of release. Not sat at home in meditation (although that’s part of the process) but out there on the front line, meeting my fear head on.

So, I then let the idea of this being an opportunity to create a shift have a bit of space in my head.  And, two days later, I just knew this was something I had to do – as if it symbolised years of anxious thoughts and a potential breakthrough which would reverberate across all areas of my life. 

I cried in the queue as we waited to board. The emotion was a combination of sheer terror and the relief I already anticipated from being moments away from overcoming this fear.  I used the law of attraction to put out the vibration of the good feeling of getting to the top.  It played out even better than I had intended. So much so that on the way back down I was even able to turn around in the cable car and admire the view and take a rare selfie as a souvenir of my moment of release!

That one simple act has changed something significant for me. I felt like a different person on the second half of my trip, excited about the new found feeling of inner calm and release which was my intention for 2019.  It feels like something has shifted, like I’ve let go of a heavy bag that had been weighing me down and affecting my enjoyment of life for years.  How powerful it is to have clarity around our intentions!

What things are weighing you down? What can you confront and release so you can create that shift in your life?

3. Commitment to a can keep you connected to your place of calm

For a while now, I’ve noticed that the books I’ve been reading and the teachers I’ve been following have all been saying the same thing – that in order to feel more connected to source, more aligned to who you truly are you and more of an attracting force for what you want, you need to establish a daily practice.  This could be just 10 minutes of yoga, meditation, going for a walk, reading your affirmations or just simply sitting quietly with a favourite song on. 
 
We live in an age of quick fixes, getting what we want when we want it. So, we can often think that because we don’t see the results we want straight away that what we are trying is not working. But some of this work just takes time and it’s the same for everyone, whether you’re trying affirmations for the first time or you’re a renowned meditation teacher.  The act of repetition and commitment will reinforce your intention and enable your subconscious mind to truly connect to your affirmations, insights and new beliefs.

For me, 10 minutes is a very small price to pay to create a firm foundation for the day which will keep me grounded and connected to the Universe and take me out of the cycle of anxiety, worry and panic that had brought me down.

My daily practice includes:

·      a 5 minute yoga routine
·      setting an intention for my day ahead (to experience inner calm)
·      stating my affirmations
·      giving thanks for all the abundance I already have
·      a deep sniff of black pepper essential oil (for grounding myself)

What one thing could you start doing each morning to set you up right for the day?

The outer benefits of the inner change

The knock-on effect of all of this is that as I’ve started experiencing a greater sense of calm and ease within myself, I am radiating a more positive energy (a higher vibration) which in turn makes me a stronger attracting force for all the things I intend to manifest in my life. 

So, if you want to stop anxiety, worry and panic, this is what I recommend and what has worked for me. You don’t need to keep suffering and letting it bring you down. It is possible to live a life free from those debilitating thoughts and feelings and to experience the freedom which is your birth right.  Everything you need is inside of you and I truly believe this is the best place to focus on to make a lasting change.

Further support
Counselling and Therapy can have a vital role to play in enabling people to move through their anxiety, worry and panic.  If your anxiety is severe, having that kind of support (and the support of medication) can be the change-maker.  As can, I believe, coaching – through uncovering limiting beliefs, taking action to confront any fears and creating a new daily practice.  

I also recommend the book Dare: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh which really helped me when I was away to understand the mechanics of panic and realise that what I was really fearing was just adrenaline from the fight or flight response that panic induces.  It also made me feel like I wasn’t alone in the thoughts and feelings I was having.

I love essential oils and one which I always carry with me is Black Pepper oil which I take a deep sniff of to bring me back to the present moment and make me feel more confident in any situation. Other essential oils which can support you through anxiety include lavender, vetiver and bergamot.  There are also numerous crystals which you can carry with you and hold in times of particular need such as amethyst and blue lace agate.  Work with one you feel drawn to and keep it close to you to remind you of the support that is around you.
 
About the Author

Rebecca Kirk is a Life, Career & Creative Coach dedicated to enabling people to find happiness through their work and make a living doing what they love.  Find out more about Rebecca and the one-to-one coaching options available.   

The post How To Let Go of Anxiety, Worry & Panic appeared first on Rebecca Kirk.

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Wondering about your new years resolutions? Thinking of joining the gym, giving up smoking, learning to meditate? This year, I also encourage you to think about your Happy Place – both in and out of work. Where/what/who makes you feel joyful, inspired and content? Make 2019 the year that you find your Happy Place and create a lifestyle and career that can enable you to go there more often.
I love the turn of a new year.  There’s a really powerful energy to it. Each December, I go to the Norfolk coast for a family break.  The beach is my happy place. I spend a lot of time there, remembering and giving thanks for everything that has happened in the year about to pass and setting a new intention for the year ahead. So many of the things I had put out an intention for this year have happened or are about to happen and it never ceases to amaze me. 
 
The Universe is abundant and the vastness of the sea reminds me of this. I recently listened to a Louise Hay talk from the 1980s where she gets you to imagine being at the ocean with a vessel to take some of the water (which represents your prosperity).  The size of the vessel we imagine is very telling in terms of what we are open to receiving. Often subconsciously we limit what we think we can or should receive. As you consider your new years resolutions and put our your intention, try and consciously expand your field of view and imagine a much larger vessel to take in the abundance that is available to us all. 
 
Your happy place could be a place you love to visit, a person you enjoy being with, a job you love to do, or even a feeling inside
Also, the ebbing and flowing of the tide reminds me of nature’s cycles and how in our lives there is an ebb and a flow to almost everything.  A time when we are feeling energised and things are flowing for us and a time when we need to retreat and be more nurturing to gather the strength to bring a change into being.  At the end of the year I always spend time with my clients reflecting on where they are at – everything they have achieved and experienced and considering what they are still looking to achieve and experience in the year ahead.   
 
Your happy place could be a place you love to visit, a person you enjoy being with, a job you love to do, or even a feeling inside.  I encourage you to spend just 15 minutes this new year thinking about your happy place and setting your intention to find it in 2019.  
 
Finding my happy place in both work and life has given me the inspiration and the experience to work with others to do the same.  What is your happy place?  Where would you love to be in 2019? What do you want to feel, where do you want to go, what work would you love to do and what do you want to experience?  Is this the year you are finally going to make that happen?  
I invite you in to my Happy Place through the film below. And as a little gift to help you get your new year off on the right foot, you can download a free Weekly Planner to help you get organised and focussed.
A new years resolution to find your Happy Place in 2019 - YouTube
About Rebecca

Rebecca Kirk is a Life, Career & Creative Coach dedicated to enabling people to find happiness through their work and make a living doing what they love. Find out more about Rebecca and the one-to-one coaching available or request a Free Coaching Taster session. 

The post Make a new years resolution to find your Happy Place appeared first on Rebecca Kirk.

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We spend on average a third of our lives working and, for many, another third thinking, talking or worrying about work. Feelings of stress, anxiety and depression from work, if neglected, can lead to a myriad of well-documented physical and mental symptoms. So, investing time into finding work that we love, work that we connect with and work that can enable us to have a happy and balanced home life I believe is a necessity, not a luxury.You have a choice

Years ago there was no choice about what you did for a living. You worked the land, baked the bread, or carried on the traditions of your family with little or no thought for what you might want to do given the choice. But times have changed!  We can now aspire to do work that we love and that enables us to focus on the other important things in life. We have more choice, more opportunity and more support than ever before. Quite often, the only thing that is stopping us is ourselves.  That’s why I created The Work Happy Blueprint – to give you the tools, ask you the questions and (hopefully) provide you with the inspiration that will bring you back to balance and set you on the road to greater fulfilment.

You don’t need to stay stuck!

I was once stuck in a job which I felt out of balance from, a job which didn’t truly fulfil me. I suffered from skin allergies, nasal allergies, IBS and the emotional side-effects of a stressful career that left me depleted. Thankfully, that all ended in 2010 when, after 14 years in the corporate retail world, I took the plunge with nothing else in the pipeline (not for the first time) and headed out to Australia for a life-changing career break. During those 5 months living out of a small room at my brother’s apartment, I read, I meditated, I did my downward dogs, I laughed and I cried and I had my life-changing epiphany. Off the back of that trip, I set on the course to a more enriching life doing work that I loved, with the freedom that made my spirit soar. I won’t pretend it’s all been plain sailing, but it’s a journey that I wouldn’t swap for the world and I now dedicate my work to enabling others to do the same.

Create your Blueprint and find your happiness

The Work Happy Blueprint is the culmination of everything I have learned both during my days in the corporate world and since then as a Coach and an eternal student of life.  I share with you all the tools, realisations and ups and downs that I have discovered along the way to being truly happy in my work and in my own skin. It is my hope that in sharing this with you, you too can find the balance and fulfilment from your work that I believe each and every one of us deserves. I remember that feeling of searching for something deeper, and the collective pain of being surrounded by talented people who were beaten down by the system and couldn’t see their own worth either within or beyond their place of employment. 

 

How can the Blueprint support you?

The Work Happy Blueprint outlines the 8-steps to finding happiness at work and combines proven practical and mindset tools to bring you the clarity, motivation and belief you need to find more happiness either in your current job or in a brand new one or even to take the leap into self-employment.  You will come out of it with your own unique Blueprint which will set the foundations for an exciting new work future and give you an anchor to keep coming back to year after year. 

Each step shares with you real life examples from my coaching clients and my own personal experience and gives you an exercise to follow which together make up your own personal Blueprint to find your happiness at work.  I have seen and experienced myself the powerful transformative effects of investing time into ourselves in this way. My aim is to present to you a fresh approach to your work, curating some of the most powerful techniques from some of the most influential authors and gurus from around the world (and throw in a few of my own).

Come on a journey of self-discovery

So, if you’re stuck in a job that’s not fulfilling you but you don’t know how to move forward, if you’ve had a whisper of an idea of a calling but you’re too afraid to listen to it, if you’re a stay at home parent or out-of-work looking for your next challenge or if you’re desperate to keep the job you’ve got and make your life more balanced, then I invite you to come on this journey with me.  

Step 1 (Awaken) will be available on my blog page from mid-October. Join my mailing list to receive each step straight to your inbox plus a free infographic with the 8 Steps to Balance and Fulfilment at Work.I’d love to connect with you via my new Facebook group The Work Happy Collective where you can discover and share insights and inspirations with others as you journey through your Work Happy Blueprint.
About the Author

Rebecca Kirk is a Life, Career & Creative Coach dedicated to enabling people to find happiness through their work and make a living doing what they love. Find out more about Rebecca and the one-to-one coaching available or request a Free Coaching Taster session. 

The post How to find happiness at work: Introducing The Work Happy Blueprint appeared first on Rebecca Kirk.

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Balance is personal and unique to each individual – what may be satisfying or balanced for some may be stressful or boring for others.  The point of this simple exercise is to raise your awareness and allow you to plan a life that is more satisfying and closer to your definition of balance.  It also helps clarify priorities for goal-setting. 

The Wheel of Life is a well-used tool used by coaches to start the conversation off with clients to raise awareness and to begin the change process.  Download it now and try it for yourself!

How it works

1. Download and review the 8 categories on the Wheel of Life. The categories should together create a view of a balanced life for you. If necessary you can split category segments to add in something that is missing, or re-label an area to make it more meaningful for you. 

2. Think about what success or satisfaction would feel like for each area.

3.  Now rank your level of satisfaction with each area of your life by drawing a line across each segment and place a value between 1 (very dissatisfied) and 10 (fully satisfied) against each area to show how satisfied you are currently with each category in your life.  The new perimeter of the circle represents your Wheel of Life.  Is it a smooth or a bumpy ride?

4.  Now, looking at the wheel here are some questions to ask yourself to take the exercise deeper:

  • Are there any surprises for you?
  • How do you feel about your life as you look at your Wheel?
  • How do you currently spend time in these areas? How would you like to spend time in these areas?
  • What would a score of 10 look like?
  • Which of these categories would you most like to improve?
  • How could you make space for these changes in your life?
  • What help and support might you need from others to make changes and be more satisfied with your life?
  • What change should you make first and what change do you want to make first?

5. If there was one key action you could take that would begin to bring everything into balance, what would it be? 

Remember that balance must be assessed over time and I recommend a regular check-in with this exercise which can highlight useful patterns.

 

Here’s to you discovering more balance!

Rebecca 

About the Author

Rebecca Kirk is a Life, Career & Creative Coach dedicated to enabling people to find happiness through their work and make a living doing what they love. Find out more about Rebecca and the one-to-one coaching programmes available or book in a Free Coaching Taster session. 

The post Discover more Work Life Balance with this simple tool appeared first on Rebecca Kirk.

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