Anxiety – Intense, excessive, and persistent worry and fear about everyday situations.
Do you ever feel like too much is happening all at once or feel overwhelmed with everything that is required of you? Well, take a deep breath and relax because you are not alone. Here at Campaign Development Corp, we too, as individuals, deal with stress and anxiety on a daily basis. When you work as hard as we do in order to reach success, it is inevitable that the road will get bumpy. Luckily, we have discovered tools to harness these feelings and use them as learning opportunities.
Anxiety riddles our society for many reasons. Some people have social anxiety, some people get panic attacks, some only get anxious when they have deadlines, and for some, it’s a constant feeling overpowering their ability to think. Regardless, if you have ever suffered a panic attack or not, especially at work, we have some tips that will help calm your mind when you have things to accomplish and feel anxiety creeping in. These tips actually come to you from Mark Divine- a U.S. Navy SEAL and the founder of SEALFIT, a fitness organization for those who want to push themselves to the max.
One of the biggest themes we have found when we research anxiety and meditation is breathing. So, it is no surprise that breathing one of the main things Mark talks about in his articles and tips. When you focus on your breathing, you give all of your thoughts to yourself. Are you breathing short and crisp or long, deep, thoughtful breaths? Can you change these short gasps into longer ones? How long will it take? How do you feel while you’re doing this?
Here’s how you do it:
- Expel all the air from your chest, and keep your lungs empty for four long counts.
- Inhale through your nose for four long counts.
- Hold the air in your lungs for four long counts. (Mark adds: “When you hold your breath, do not clamp down and create back pressure. Rather, maintain an expansive, open feeling even though you are not inhaling.”)
- Exhale smoothly through your nose for four counts.
- That’s one “rep.” Mark recommends doing the practice for five minutes minimum to experience the benefits.
This technique is called, “box breathing” and Mark recommends that you practice this exercise ten to twenty minutes a day. Here at Campaign Development Corp, we have big goals, so it’s easy for us to get consumed in our work and action items. Unfortunately, this tends to put our mental and physical health on the backburner. So, do what we do and incorporate box breathing into your daily schedule. Your health should be your number one priority because you will not reach success if your mind is not in the right place. Hopefully, these tips from Mark will help you take control of your anxiety and propel you into a calm, collected, and controlled business professional. Happy breathing!