Overcome Business Anxiety: 5 Step Practice

No matter what type of business you’re in, you’ll constantly run into situations that make you feel stressed, angry, guilty, ashamed, sad, or scared. Once you feel negative emotions, it disrupts your workday flow. This is a five step technique that I use to pull myself out of a downward spiral and reset . It's meant to be done immediately in the stressful moment or right afterwards as a sitting, standing, or walking meditation. It is based on the work of Robert Scheinfeld.

Transcript

Hello,

I'm Brendan Kennedy and welcome to today's meditation about how to overcome business anxiety.

Do this meditation as soon as any unpleasant situation happens or as soon as you have a free moment after it is over.

Each day as a business person you're going to have situations that trigger you.

Whether that's being scared,

Frustrated,

Feeling guilty,

Upset,

Or angry.

And when you feel triggered it's really important that you can get back to center as quickly as possible.

Today I'm going to share a process that I've incorporated into my daily routine to help me get that center balance back as fast as possible.

I love this process because you can do it anywhere even while you're still in a meeting or on a call.

You can repeat it silently in your mind's eye or if you have the time do it as a formal meditation.

Here's how it works.

To begin let's take a long slow deep breath in through your nose and let that go through your mouth.

Let's do that one more time.

Long slow deep breath in through your nose and let that go through your mouth.

Step one.

Feel the emotion that is bothering you and recognize it in your body.

Take 15 to 20 seconds to replay the scenario in your mind's eye and let your emotions come up.

Step two.

Now that you've recognized the emotion amplify the feeling as intensely as you can.

Really dig in and feel the emotion until you can't take it anymore.

Take 15 to 20 seconds now to feel the emotion intensely.

Step three.

Make a statement out loud or in your mind's eye to tell the truth about your power over the situation.

For example,

I like to say I am the ultimate power in the universe creating this reality.

In the grand scheme of things it doesn't matter and I can change my reality if I want.

Make your statement now.

Step four.

Make a statement out loud or in your mind's eye to take your power back from the situation.

For example,

I like to say starting now I'm taking back my power to create the reality in the way that I want and that best suits me.

Step five.

Express appreciation.

It may be hard but right now think of a lesson you just learned because of this situation and express your appreciation out loud or in your mind's eye.

If possible really lean into the feeling of gratitude and express it and feel it with your heart.

Do so now for the next 15 to 20 seconds and now let's take a long slow deep breath in through your nose.

Let's do that one more time.

Long slow deep breath in through your nose and let that go through your mouth.

With this centering process now complete return to your day.

If you start to feel these feelings again repeat the process as many times as you need.

By repeating this process you move from a space of feeling triggered to feeling that you have power over the situation.

Once you hit this moment negative emotions will never impact you in the same way again for this situation.

Remember you control your outer reality by how you react in your inner reality.

So if you change your mind about how you feel you will change your life.

Reviews

Thank you 🙏🏾 6/22/23

Amazingly helps tap into my fear and transforms it into gratitude. Very effective and quick!! Thank you Brendan. It’s true, you won’t feel the same about negative emotions if continue to practice this technique!