Calm Anxiety - Learn This Simple Technique 15 Minutes 

I'm on day 3 and this has been... I can't even explain how helpful it's been. I've been grieving and my meditation alone just isn't cutting it. But this combined with my meditation has been a game changer. I've been doing it 3 times a day (cause I need that right now), and it's amazing so far. I'm excited to keep this up and see who I become down the road.

12-step style sign off (for the non-religious): "I am now ready and sincerely intend to release these fears and resentments. I seek only to know my next steps and to be strong enough to carry them out. Love, (your name)."

I have rampant anxiety and the daily practice 3x daily has been a life changer. I even write during horrible and nasty meetings with clients while others are speaking and discussing. Offloading all that on to my iphone notepad has saved me from being rash or visibly upset.

You know what's an interesting point I'd never thought of before? The thing about needing to repeat a phone number over and over if you have nowhere to write it down...and conversely, if you can just write it down, then you have no need to keep thinking about it. 1. It really does emphasise the power and purpose of writing things down and getting them out, and 2. It shows that, by repeating something in your mind over and over, it will stick. For something like a phone number, that's useful. But for repetitive damaging self-talk and negative or fearful thinking, it's destructive! I seriously LOVE your channel! I'm SO going to try your technique, starting tomorrow! (it's 2.30am now. lol) Thank you! ⚘

Yey yey yey!!!!! I started this practice 2 days ago! Your videos have been invaluable to me. You have profoundly changed my life. I'm 49.. my situation is dire but I am going to be ok . I am so grateful to you..I have had no one and you have been my safe person. Now I see a spark of myself coming back for the first time in years..decades even .. something has clicked and I will be ok..and I was hopeless ..it is a hard road ahead but you have been there I'm a tough chick.. thanks for reminding me..everyday.

I call this daily practice and meditation daily “ dusting of my brain” 🧠

This daily practice has changed my life and saved my marriage in the last 6 months. Thanks so very much!

This has become the two anchor points for my day. I can’t thank you enough. I no longer wake up to the swirling blackness of dysregulation, and am so grateful.

I highly recommend the daily practice. I’ve only been doing it for about 4 days, along with the 20 minute meditation, and I feel so much better. I have so much more clarity and patience. Thanks Anna, this has been life changing for me as well.

I feel so liberated now, because I tend to keep EVERYTHING I write. I have like 7 journals because I fear forgetting things (like grounding techniques and things I’m grateful for, etc). It’s such a relief that I don’t have to keep everything I write down. Now to figure out why I was waiting for permission.

This is right on schedule. My husband of 10 years went for a drive and never came home. Now he's living in another state and I have find him to serve him papers.

I have fear that our society is collapsing and I cannot do anything about it but watch and worry about how hard its gonna be in the future without healthcare, dental, proper food, electricity or running water...

Monday night I got so dysregulated even though it was a quiet part of the evening I started getting heart palpitations and then a very rapid heart rate. I went to the ER. I wound up in the hospital for three days trying to get to the reason of the heart incident even as far as a diagnostic heart cath. Fortunately everything is clear and my heart is perfectly fine. I let my stress and depression get way out of control. In the past I have had attacks like and my heart fine. Stress and depression really needs help and healing. It can take it out on your body. I had gotten lax on the daily practice. I let so much build up in me. DISCLAIMER: to anyone who thinks they are probably really ok if they are having heart symptoms, don't brush it off! Get to the hospital right away!!! I was blessed. It does not mean you will have the same experience!!! I am going to take a break from watching and listening to things that can be stressful, and concentrate on my mental health and wellbeing.

My whole life has been one big trauma. I get disregulated daily. 1 year with multiple sclerosis. Great tip thank you.

Yeah, writing is like organizing and storage. Talking is like letting the monkeys out to jump around. Ive always felt better after "writing it out". TY Anna.

This reminds me of Philippians 4. God tells us to take everything to him. He adds to do it in thanksgiving. I find that crucial for the fears to be released. And then, He tells us thoughts to focus on. When we do this He promises us peace.

Love Anna's positive orientation! She's spreading the word about getting well.

Thank you so much for all your videos! They have definitely helped/been helping me acknowledge some dark behaviors stemming from my past traumas. With your supportive videos I’ve been able to learn how to proceed in healing/dealing with my traumas in a healthy manner. May beautiful positive energy continue to bless you from this universe.

I’m literally writing my fears and resentments when this video popped out!! I was livid at how my best friend was treated in the emergency center!! I have fear my friend will die!! I have fear they will remove my friend from me!! And 10 more fears down, I got to “ I have fear I will die!! “ My baby fear when I almost did... that fear is ruling my life ! Thank you!!!!

This is a great ritual, it shows me that fear exists in most situations because i already fear that situation. Ive projected and predicted before the event.

In addition to CPTSD I’m a recovering alcoholic and love how this is in line with my AA program but in a way I’ve never seen it before. So similar yet so different. Thank God for AA and you!!

You are a most generous angel! 😘🏆💐🌺💐🌺💐🌺💐🌺💐 I cannot thank you enough for all your help and support ❤🙏 The knowledge you share is so needed and helpful This means the world to me and so many. Thank you Ms.Anna Blessings to you 💐🌺💐🌺🌺🌺💐🌺💐🌺🤯🌺💐🌺

I get that brain fog all the time. That's why I have so much trouble concentrating. I tend to zone out, even in the middle of a conversation. I was told I have Avoidant Personality Disorder, but I do have childhood abuse trauma, too.

It reminds me a lot of Carolyn Elliot's "Deepest Fear Inventory" which I've found very insightful and helpful as well. This is a great reminder to keep on doing practices like this.

Thank you so much. So glad I found you via the Minimal Mom. I’m trying this to help me heal from chronic physical illness and mental struggles.

I love the wet leaves analogy...Thank you...and I needed to hear you have this happen..and I see from the comments many do... This seems to come out of nowhere on GOOD days and it has been VERY much of a burden I thought was going to be forever.

such a kind soul . thank you or sharing

I used to just write, but this design is very practical. It's much better than writing emails to people when you're upset that you may regret or feeling so stressed that you do nothing. Like I did. Please give it a try - because it can really help. Thank you, Anna!

The examples and how to do the practice is soooo helpful, Thank you.

Ive started doing this by intuition years back (~8) when I was still defending my disfunctionlal Family dictator and believing I deserve the abuse. All I can say is that this method is so powerful that it works even if you have no idea what abuse is. There are people out there that want to help you the same way you love helping others. 💕✨♥🙏

God works in wonderful ways. This video appeared at a most profound time. Thank you for your generous sharing. Ps, I'd burn the paper.🔥 I've burned many letters too. Blessings and gratitude. 🙏🏼❤

I was trying this inconsistently and I used to think it doesn't work out. But today I was feeling extremely resentful and fearful and tried it again. I promise it works. It calmed me down like I released so much from within❤😍💯. Just tear the page and throw it away.

I needed this video yesterday! I was writing the whole time you were talking. "It's a spiritual program of action." Prayer and writing with pen & paper are both actions. Ruminating (I call it spinning my wheels and going nowhere...FAST) isn't a action. It keeps me stuck and unable to focus on what the best next step is in that moment. "As the body without breath (spirit) is dead, so faith without works is dead also." James 2:26

I am so thankful for the daily practice. It has helped me so much. I couldn’t even get through a paragraph in a book without my mind wandering off. It was absolutely awful. I have recently started to read again and am amazed that I can focus and retain information so much better than before! It’s so important to take the time to write and to meditate on what is happening inside. I am grateful for the time I spend, it is never wasted and the rewards are so great❤

Thanks a lot Anna, I had a horrid day today, lots of resentment, anger. This does help - 20 years in Al Anon so I see what you're doing. Appreciate your work.

My favorite way to get rid of the paper has been to tear it out sheet by sheet, and then rip it up into bits by hand; today I added to this by visualizing my fears and resentments being removed from my brain as I tore them up physically. It's so very cathartic! Admittedly, I'm a stationary lover, so I do dedicate specific notebooks for Daily Practice writing. I just make sure the paper's not too fancy and is the kind that will tear out well 😁

Effective exercise. In a pinch ...Wash dishes by hand

Perfect timing as usual. Thank you for your continued support. I honestly don't know what I would do if I couldn't come to you.

This is gold, thank you 🙏

thank you so much for this

Thank you for your video.

Thank you 💟

Thank you Anna, needed this. 🌬

Thank you Anna 💚🍀

Thanks, Anna💞

Thanx

Very helpful. Thank you

Love you, Anna Runkle.

Funny i did this in after a break up. Wrote numerous letters to explsin it. But never sent it. I did get over it really quickly. This reminds me of psalms written mostly by david. Just goes to show a man broken and trying to get back with gods path.

Hi crappy childhood fairy...I've been watching your content for at least a year and Its helped me tremendously to understand my life partner....and myself and how our individual childhoods created a toxic dynamic that neither one of us ever wanted any part of. Everyone wants a fun healthy sexual realasionship and naturally expects love, respect and to feel emotionally safe but not many people truly understand theirselves or the people we bond to untill AFTER we open our hearts to another person....which in my personal experience leads to more abuse and trauma. Since I've started watching your channel my relationship has improved and is not abusive or toxic...and it's not cuz my partner started your program or even watched any of your videos....it's cuz I have become more mentally aware ( mindfull) of correcting my inner critic with antidotal thoughts, I've gotten better at focusing on truth rather then ruminating on dark thoughts and I've stopped allowing my dark thoughts to drive my behaviors and instead do my best to focus on problem solving. What you said in this video resonates with me because ever since I was a teenager when something bothered me I would always naturally just put pen to paper and pour out all the negativity on paper and it would always make me feel better and when I was done with those dark thoughts I would just throw that paper away and all those dark thoughts away along with it and I still do that but it's in an e-log now that I just delete when I'm ready to let go of negativity. But my point is I want to just thank you so much for the videos and content that you contribute to the world because the world needs this kind of content so badly and I want to thank you for sharing your personal experience with the world because if my partner could have time to watch your videos and apply your methods I think he would have a lot of improvement in his own body in his nervous system and he would be able to regulate himself much easier.

Very important video

thankyou x

Ironically enough, this is a tough oxymoron one for me. I don't have pens or journals. I don't write. Ever. I feel they will be eventually "found" and used against me somehow and something horrible will happen/I will be humiliated. Think that's what the first fear I will start with for this exercise. Thanks so much Anna this is awesome

Thank you. I really needed this today.

Funny thing is, I just discovered your channel and learned that I have been doing the daily practice for the last 15 years of my life!! For me is just called journaling though😂 But like you, I feel a million times better when Im doing it consistently. I say its like blowing your nose, but with your brain lol. It just makes everything clearer and less scary.

Thank you so much

Thank you! 🥰🙏❤️

I like using a mind map app to diagram my thoughts and fears Helps me visualize how things are interconnected

Thanks for this.

may God bless you, beautiful soul.

Absolutely lovely. I'm trying this!!

Great advice!

Thank you Anna, how kind of you to put this out for free!

This is like doing a mini 4th step in a 12 step program!! Awesome thank you so much!

I thank God for you everyday

🙏🏼 thank you

Thank you so much.

this really saved my brain. thank you Anna!!!!

Thank you thank you thank you.

Oh, i love your channel ♡ God bless you.

TY, Mrs Fairy)) that’s really helpful

Thank you. You have helped me in so many ways that I can't explain it, but your videos have helped me, and all I can say is thank you so much!!

Thankyou for sharing your valuable information.🙏🏻❤️

I use EMDR and havening as part of the meditation. Paul Mckenna has a great 15min havening/emdr routine on u-tube

Love this! Identify those fears!

Thank you for putting this up here. I took the free course but today I felt like I could use a refresher. It's nice it was so easy to find. :)

Thank you. I needed this help this morning!

I love you! Thank you so much dear fairy💜🙏💜

Wow. I tried this for the first time today. Cried so much. Thank you for saving me.

Anna, thank you for giving a name for lack of attention, anger, periodic ADHD-like symptoms that I all of a sudden began experiencing recently. I will pray for you....

It took years to find your channel. Finally.

You videos are very helpful and inspiring to me. Thank you for sharing your story and wisdom

Perfect timing. Shitty mood day

You’re such a gift to this community 🥺🙏🏼🌈💖

I am sure you get hundreds upon hundreds I replied that I have to tell you how immensely helpful your videos have been and I've only been listening to them for a few days. I am grateful for you and truly appreciate your helping out of your past and present pain.

God bless u Anna 🌸

This is amazing!

Thanks for this, writing my fears and resentments all these years had become stale and I needed a new way to look at it.

I find that method extremely useful, thank you for all your videos, they are very helpful. I dud the practice for a couple of weeks. One thing I noticed was that I became focused on my fears, bad feelings throughout the day. So I made a modification. Instead of writing down just my fears and resentments, I would write down all my latent feelings and thoughts, facing the powerful or bad ones and also the good ones. Just making visible and rearranging them. Helped me to stay grounded, not swept away.

This particular technique is the core. of. healing. I practice 2-10 times a day and sometimes more. How I thank you is my newish and awkward new way to be with daily clear and calm responses!

I really appreciate your "skills based" approach to recovery & health. Thanks so much for all your wisdom & generosity of spirit to share this with us all, makes the world a better place. Yes, toss, shred or burn the notes, "letters not sent" frees us.

This is such a great practical video for people who may be so stuck in our own heads & needed a visual "walk through" on how to actually start this process (people like me!) using a kinaesthetic approach of teaching ... very much appreciated, you are a very thoughtful educator ... thankyou so much 😊 🙏 💖

Oh wow, this sounds amazing and I hope to make it my daily practice too. Thank you for sharing

Thank you Anna. I needed this reminder.

I loved this video because the fact that you read your example already made me feel better, since my fears are exactly the same, just applied to a different situation

... amazing....!!! what timing....i feel totally sick of anxiety discomfort, i have just finally prepared to go out for a evening walk, and saw your new video post in news posts...:-)...🤗❤️🌹 Thank you from the bottom of my heart and center of the soul...❤️❤️❤️...God bless you lady ,and all of us ...🌹🌹🌹

Unbelievably effective! I'm working on turning 'unbelievable' to believe it.

Dear fairy I can't thank you enough, for your videos. Nobody get this like you do and give me the tools that really helps 💕🦄🧚🏻‍♀️

Thank you, Anna, you are genius ☄️🦊

Thank you for sharing this! Especially that you offer it for free. Thank you Thank you❤