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I’ve had more than a few good reasons to be in a panic the last few days. Using the technique of visualizing that the matter that needed to be dealt with on a combat basis would be taken care of by the Universe did not cut much ice, even though I knew it was working in the background.
There were, I admit some very anxious moments and I am relieved that things are working out in the way they should have.
That made me think, I have a tool to manage moments of anxiety. It helps bridge from where I am to where I need to be while I wait for the results of my actions to bear fruit.
So this week, I’m sharing my cue word tool which when combined with simple breath work keeps panic at bay.
This is a short video that demonstrates the technique of cue controlled relaxation as part of anxiety management. It’s so simple!
Give it a shot. It works for me and I KNOW it will work for you too. Do remember to leave some comments on the technique down in the Comments Box!
Transcript of Cue Word Exercise
Hi there! This is Vatsala Shukla, your Karmic Ally from Karmic Ally Coaching Experience. Today’s blog post is one which you can do along with me.
We’re going to be actually looking at a method recommended by the University of New Mexico for purposes of relaxation and managing anxiety.
This technique basically involves learning to relax the muscles of your body using a cue word.
So in your case, the first step would be to find a cue word for yourself which helps you to calm down and it can be a different word in different circumstances like say, success, calm or even joy or any other word that works well for you.
For some people perhaps a phrase works well. Those of you who have seen the Hindi movie 3 Idiots would remember that the Hero would keep tapping his chest saying, “All is well, all is well”, 3-4 times whenever he was stressed out.
So by the same token you can also choose a phrase if that works better for you and basically in any stress management or anxiety management program you are taught to breathe and do slow deep breathing.
So the next step is to practice breathing.
The way you combine this word along with the breathing is that when you hear, or say, the cue word, focus on taking slow deep breaths. So you are breathing in, repeating the cue word each time you exhale.
Give it a shot and choose any word like relax and take in a deep breath and then as you are exhaling, repeat the cue word.
One thing I must tell you is that this technique does take a bit of practice. It won’t happen overnight.
Essentially this relaxation strategy teaches your body to relax through the association with the word and the end result if you master this technique is that you will be as happy and chilled out as this white bear is in the green algae filled river with the branch.
He is floating and he is a happy guy.
My last thought for today is perhaps you would like to download this Self Improvement Strategies Workbook. It’s got 5 excellent exercises which you can use to handle those areas of your life that can impact other areas too.
Karmic Ally Coaching Experience Additional Resources for Self-Management
Get your personal copy of the Self-Improvement Strategies Workbook mentioned in the tutorial below.
Related post: Breathe and meditate to manage stress
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Update: 23 June 2023: This post was originally written in May 2014 and has been updated for relevance and resources.
Written by: Vatsala Shukla
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Words are very powerful. When we can clear our mind quiet our mind and listen to our soul messages come out. I did a practice years ago with this looking for what word would stand out and knew how powerful that word was to me. It resonates deep for a reason. Many times I wake up with a word in mind and that sets the tone of the day for me. Thank you for sharing this tip & to reinforce the point for me.
My pleasure, Heather. Thank you for sharing your method of using words for empowerment and support. I usually set a word for the year as a theme and find it helps to keep me focused using a method similar to yours.
I use the Sanskrit word “ahimsa” which means non-violence in thought, word, or deed. It works every time.
It’s a beautiful word, Barb, and also the strategy that Gandhiji used in India’s Freedom Struggle. The Imperial Britishers didn’t know how to deal with it. 🙂
I have always found repeating a mantra relaxing. Our self-talk is powerful. Thanks for the reminder Vatsala.
My pleasure, Lisa. I love breathwork with a word to relax too.
Great technique, Vatsala! I’ve been saying: everything’s fine and all is well, without thinking too much. I guess I should try one or the other plus the technique about exhaling when you say your word and see when I get the best results.
This is so good, everyone is anxious from time to time so it’s so useful. I’ll teach my daughters too, thank you!
I think you’ll find your words will help even more with the breathing exercise, Delia. We all have our moments of anxiety and a spot of deep breathing along with words we resonate with helps.
It’s ironic to read this today, because I was just talking to my daughter yesterday about adult ADHD. She was just diagnosed with it last year and I’m starting to wonder if I’ve got the same problem. Lately my mind has been racing and my anxiety level has been way up, so I sometimes have to talk out loud and tell myself to calm down and, like you said, just take deep breaths and focus on being calm.
Being under pressure or too much stress can make us forgetful and even anxious at times, Karen. Self-talk often helps to calm us down and definitely some deep breathing will help to calm us. If there is a history of ADHD in your family from your side, then you might consider getting the necessary tests done to confirm or get rid of your concern. Best of luck.
Lovely to hear your voice Vatsala! I went through a period where I had lost all confidence and found it hard to even leave the house. This wasn’t so practical when I had to pick up the kids from school. To give me the courage to leave the car and enter the school grounds I used to say “love, love, love” over and over and visualise it like a bubble protection around me. Worked every time and I still use that cue word when I’m feeling anxious.
Loosing one’s self-confidence especially when the normal nature of the person is that of confidence can be painful and stressful. I love your Cue word and the visualization, Tamuria. It’s lovely way to protect your aura and at the same time exude love to receive love.
Because time always seem to be my challenge, I’ve learned to say “There is enough time to do everything that need to be done.” Sometimes it works. 🙂 Recently my massage therapist suggested I try a technique her yogi suggested. Place your right hand on your heart with the side of the palm touching your chest and say “I Beverley, am calm”. When I remember to do it…it works. Thanks for the reminder, Vatsala and the tips on combining breathing with a cue word, or in my case a cue phrase.
I like the technique your massage therapist suggested. I often tap my heart area gently and affirm the positive form of whatever is bothering me at the moment. Tapping is also a good way to manage stress and get back perspective on a situation that seems outside of our control. Thanks for sharing, Beverley.
Hi Vatsala, first I would like to say, what a great video, it is so fun to hear your voice, it is so calm and soothing.
Love this idea and I will be adding it to my stress reduction tool kit..can’t have too many tools there. I like this and will practice
Thank you!!
Thank you for the compliment, Lisa. I appreciate you!
One can never have enough tools in a stress reduction toolkit. Depending on the context of the stress trigger some tools may not provide immediate relief while others can. Glad to have added one more to your toolbox. 🙂
I haven’t taken on any practice like this. I know about them but like many things I know about just don’t do them.
Knowledge about techniques for self-esteem and stress management are useful, May you never need to use them, Roslyn. 🙂
Thanks for the tip. You’re right, like many things in life, it takes practice.
I stopped, took a few breaths, said my word and then, got back to work! I’m guessing that I should do it either first thing in the morning or at the end of the day when I can really unwind.
🙂
D
The Word is a great tool, Debra. Combined with the breath work, it can not only help to mitigate the anxiety attack but as you rightly indicated be useful at other times of the day too. I normally do Pranayam combined with the Gayatri Mantra first thing in the morning to energize myself. Thanks for visiting the blog!