Gratitude Lifts The Weight of Anxiety
Let me tell you why the art of gratitude is such a great tool for ending anxious thoughts.
A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again.
This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.
A person with a panic disorder or a generalized anxiety disorder will spend much of their day mentally “checking in”.
Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.
“Am I feeling ok?” “How are my thoughts ?”
“Am I feeling secure or on edge right now?”
The reason regular checking in happens is because anxiety has such a powerful effect on the mind and body.
People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress. That is what I want to address today.
Anxiety can often feel like a thick fog has surrounded your mind. Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings. This fog steals the joy out of life and can make you feel removed or cut off from the world.
The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself.
So how do you get this anxious fog to lift from your mind?
When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.
A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.
By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.
You can make this switch by practicing the art of gratitude.
I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.
Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your bodies chemistry giving way to a more peaceful body and mind.
The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.
Many Fortune 500 companies are now starting to use this technique to reduce work related stress.
I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.
When you practice this exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.
This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.
Are you ready?
-Begin by closing your eyes and moving your attention to your heart area.
-Imagine a feeling of warmth emanating from the center of your chest.
If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.
Imagine this area glowing warmly for one to two minutes.
-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.
This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).
It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).
It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.
Don’t struggle with this exercise. Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)
Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breath. It depends on the mood you are in, -remember it is the feeling you after.
The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.
I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.
Then, when you feel you have taken it as far as you can, open your eyes.
There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts and more into your body.
After a few attempts you can incorporate this into your daily routine.
Do it in the car. Do it sitting at your desk. Do it before you sleep at night.
You have to practice it frequently. Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds.
With practice you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.
This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.
This is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!
Be creative with it and make it your own daily ritual for yourself.
I am sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life.
The simplest things in life are free and this is one of those gems.
Don’t pass it up
Kind Regards, Barry Joe McDonagh
Learn more about Panic Away here: www.PanicAway.com
All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition
TINA
I was reading this while playing with my two years old son and just looking at him made me realize how happy he makes me feel and how greatful i am to have him by my side all the time through my anxiety…thank you for your emails..its gradualy changing my life..THANK YOU SIR.
mahmoud
thanks a lot to you my friend especially to theory of connection between mind and heart , my family was very bad and i have child abuse , please keep contact with me via e-mail .
lucia sequeira
It is great information, thank you for sharing it.
xiaoyu
really thanks for you suggest …even i can’t get away the bad feeling binded to me .but it helps a lot ….
LeeAple
Thanks for such a nice article. It really helps to develop self-awereness, which is step number one on the way to our true life – love, abundance, truth and freedom.
Linda
You are a Godsend! The world is full of anxiety and frightened people. I work as a psychiatric nurse and my heart goes out to all the people writing in about their panic. Please, please get in touch with Oprah and see if you can’t go live and tell your story and talk about your book. You could help thousands of people this way! The world needs your help! Thanks for sharing such wonderful tools of survival! God Bless you.
faizan
thanx barry for this information. your mails have changed my life. thanx alot!!!!!!!!!
geena
hi barry! thank you so much for this website. I have been suffering this panic attack and GAD for 7 years now since after my spinal cord operation.(laminectomy) i begin to feel this several months after the surgery at first i thought i was going to have a heart attack. and i feel so many things inside me specially the pains, in my stomach. sometimes my mood is so high and abruptly go low then the panic attack gets in again. then i read your article I feel good after i read the comments.I want to get rid of this to live a normal life and feel that happiness again! thank you so much! ur the answer in my prayers…. GOD BLESS YOU!
Ophelia
This was so helpful!! I will keep practicing over and over….One thing is for sure, I am thankful for you. Your appreciated so much for helping others like me. All my best to you sir…
Anna
I followed your excerise of gratefulness and mediation. It was truly amazing in that when I closed my eyes and began thinking about about what I was grateful for – the color went from fiery red to a soft deep purple and I began to feel more relaxed. I am definately going to continue this excerise on a daily basis. Thank you for sharing this with me and all the other folks who share this problem of anxiety.
wolf
great nohting like puting a littel love in your heart thakyou
Cat
Just received a wonderful email from Barry that reinforces the gratitude approach and it worked like a charm. Today it came at a time when it truly was needed. I’m going through perimenopausal symptoms and the anxiety it creates takes a lot of work to combat. I have found with Barry’s words of encouragement I can get through the rough spots a lot quicker. Thanks Barry.
Marie
Thank you so much for your amazing work. We are all put on this earth with different gifts to offer and you have been able to share your gift with us. It is just so reassuring to know we are not alone. It was like a light bulb went off in my head when I read your book and I knew the old me was still here I just needed to take control back and stop being scared of anxiety! Thank you!!!!
Felice Rood
Today I was in Walmart. It was very crowded. I tried to force myself to have a panic attack. Normally I am so anxious in that huge store and can’t wait to get out and always make sure my car keys are very handy in case I have to run out. But today – I smiled throughout the store. “Bring It On”, I said to myself as you have suggested. The panic kept itself well hidden. Thank you for these wonderful and helpful ideas. It’s better than snapping the rubberband on my wrist which is a very painful way to try to get out of a panic attack. Ouch.
malou
thank you sir, i helps me a lot. God Bless u and more power!!!!
mohammed
man i have been sick for tow years . i have gone to doctors , i asked people . i searched in internet ( Arabic websites) and yhey couldnt help me . and it is so waierd . just after reading your article for 10 minutes , i feel
so fuckin normal , every thing is going very well .relationships , family, work , every single thing is just fantastic
what I feel now is that I am back 2 life =) , man I ll never forget you as long as I live
best wishes ,
Mohammed
thomas
My problem has come out exactly @ this year i am 25 yr old young man,
After the problems started with i felt my self very bad because i was somewhere leader around my friends.Actually what happend is my nervousness has came out in meetings and felt so stressed when i was with my closed ones.End of the day i came to my room and started praying to god that i am not this and i want to be like what i was.Abefore aftter lot of browsing ,with gods blessing i guided to this web site,start learning hw to overcome such situations.Today i feel so glad i can practice the subject and win.More than that i want to go through the entire book,my self get stabeld and get my friend/people around me.
thomas
its completly hapnd with gods blessing i blive,
any hw the authr is blessed…
Tatiana Tzarkova
Dear barry,
I read your email and comments to them. I’m doing my best to get rid of my panic attacks.
Some time I am OK,but today, after being on the beach and swimming,enjoying nice weather on my way home and when I was back home I felt my pulse beating so fast and pain in my chest and upper stomach ans sweat on my face ,that I thought I was going to have heart attack. I called my doctor and he told me to take Valeriana drops and calm down.he said it was heart neurosis and nothing to do with the heart.
That feeling in my chest (as if I had 10 cups of coffee) I had 5 hours .
I am very anxious that this feeling of discomfort keeps me so long.
What to do?
bo2011
Thank you so much, your miniseries have changed the way i feel about myself and it’s like you know how i feel everyday and just have the right answers …. 🙂 Thank you again ….
richard rose
thank you soo much for these mini courses your giving me i really appriciate this ive had cronic anxiety for 2 months and i am the type of guy if i would have never had this i would be the type to say quit being a wimp exetra exetra but it brought me down and now i realize what people really go through it plain sucks if i never have another attack or just get rid of it i will be the happiest person in the world but i know its gonna take alot of training i dont have but i will do it and these mini courses and doing wonders THANK YOU SO VERY MUCH . with regards richard rose
Mynor Silva
Dear Barry McDonagh,
I’ve been reading these mini series and they have helped me out alot, i truly believe now one day soon ill be free of this anxiety. I tried this excercise and it was incredible, i started to think of all my family, friends and my dog and i startred tearing up then i started laughing and feeling like my self again,it was AMAZING! most of all you sir are amazing im so glad i stumbled upon your website and subscribed to these emails.
I definitely feel stronger now, more confident than ever before. I somehow think this was supposed to happen, to help me become a better person, im almost glad it happened to me (i know weird right?). Thank you from the bottom of my heart Barry, your an angel.
aggie2020
Thank you for your e-mails. I truly appreciate receiving them. I think what I find the hardest is the fact that this is something that comes back. I am presently weaning myself from medication I should have stopped taking years ago. So your articles are coming at the right time. I know I can do this and that I can beat this. Thank you again and keep up your good work. It is helping thousands of people.
mike
This is awesome. I recently started having panic attacks and stress and didn’t know what to do about it. This program has made me feel comfortable and calm again. I’m so thanksful for it!
Lucy
Dear Barry McDonagh, I am healed by my panic attacks regarding your mini courses and the video where you speak short, but very effective. I am aware now that am not alone with this problem. By reading newsletters I felt comforted. By mistake I deleted lesson 6 and I’d like to have it. Please if you can resend. I am very thankful to you and God that hearing my prayers opened a door. The door is your mankind attitude to sufferers. Thank you. You are a real man.
Rhoda
thanks Barry for your daily updates, i normally long to open your updates, i developed auxiety immediately after i delivered my 4th baby. before i subscribed to your mails , i did not know what was happening to my body, but after reading your mail i clealy understood my problem and for this am greatful. now am no longer scared since i know my problem and i know soon i will be well. many people suffer from auxiety and they do not know.
Rhoda
Nairobi-Kenya
Emily
THANKYOU
Odhran
Honestly cant thank you enough, 2 weeks ago i thought i was losing the plot, with this mini course and particularly this post coz ive been doing this already and its been working but to see it written down makes me know that i’m getting better.
HAROLD NASH
HI IMNOT A MEMBER OF YOUR TEAM BUT AFTER READING MOST OF YOU ARTICLES I THINK WHAT YOU HAVE SAID IS TREMENDOUS AND UPLIFTING , I WHISH I COULD AFORD YOUR FEES I WOULD CERTAINALY BECAOME A SUBSCRIBER , KEEP THESE LITTLE ONE COMING THERE A GREAT HELP THANK YOU MR H NASH
SEO
I really appreciate this post. I have been looking all over for this! Thank goodness I found it on Bing. You have made my day! Thank you again
mavish
This free mini series have provide me a vast changes by giving techniques to rid out the panic and anxiety .so m very thankfull and greatfull to them.
Gwyn
Must agree with Michael Clarke (March 2010)and sincerly hope that you will print your course in book form.I for one would buy it in an instant.Please let us know if you have any intention of doing so.Thanks for all your help.
www.unissongroupe.ca
Hello, every time i used to check webpage posts here in the early hours in the break of day, because i
enjoy to learn more and more.