Quick Stress & Anxiety Reduction - Mindfulness Exercise (No Meditation Required!) 

What do you do to calm and ground yourself and get out of your head?

Hope this helps someone. I struggle with Attention Deficit Disorder. Months ago I decided to stop taking medication for it and practice natural ways of dealing with it. Exercise is my primary method of staying focused so far. I mention this for others struggling with the disorder, because it’s even more difficult to calm yourself of anxiety. What is working for me now is to go for walks outside where I observe different types of trees, birds, whatever sound I can. If going outside isn’t possible at the moment, I do stretches with my body and take deep breaths. These things make me feel present. And if for some reason these actions are not possible, I start focusing on feelings of gratitude for the present moment. Other things that work for me are listening to audio books and podcasts. It is becoming easier to calm myself faster. It’s a process and takes time.

Begins to explain exercise @ 7:20

What I do and helps is I rub my two fingers together and focus on how it feels that really grounds me and puts me in the moment!

..now I understand why my mother used to tell me to go find something to do to get out of boredom, as you mentioned to gain mindfulness.

Change your brains default settings. Makes sense physically. I like it.

When my mind is spinning I listen to Julia’s video on this channel. It’s so soothing to not have background music and a clear and concise video about things I can relate to and how to heal. Thank you Julia

I have lived with generalized anxiety and panic attacks most of my life. At a very young age I had no idea why my heart would race and I would feel the need to run for help or that I was losing my mind being completely unaware of what these feelings were and why they were happening. Your videos have been so instrumental in understanding why and how my anxiety seems to be so much more troublesome that for other people. Thank you. I appreciate you and your videos so much.

This is exactly what I do to keep me grounded. Stop your mind and pay attention. It works miracles. The world is a Wonderful place, let us appreciate it. Thank you for your great help.

My favorite way to get grounded and present is to snuggle my cat like a pillow and notice his little pink nose and paws 😂

Thankyou for uploading this video Julia. When I first started watching this I had a couple of tears in my eyes because of what you were saying as it was so so true! I shall take of the mindfulness advice you have provided for me and everyone who watches this video. When I feel depressed and overwhelmed I do some adult colouring in! I have a couple of books that I can just whack open and get stuck in with the bright coloured pencils I have got. It calms me down so much and makes me forget about whatever is on my mind. Honestly its one of the best ways I have found. I also usually like going for a walk past trees, grass and colourful flowers! Once again thank you for uploading this video :) xxx

Thank you! :) A friend of mine is a biologist & he goes in his back yard & writes down all of the plants & animals present. Just yesterday he was telling me as he did this he was listening to the songbirds and watching the wild rabbits when all the sudden all went quiet & all the animals disappeared. He looked around & seen a Coppers hawk on his fence hunting for its lunch! Anyway I just reflected on this as I watched your video & found it to be profound & a wonderful way for him to stay present, as his job is very high stress. Thank you!

Finally an explanation that satisfies me: "nuerons that fire together WIRE together". Great to hear that they can be taught to re-wire through mindfulness. Thank you!

Thanks for sharing that! I stick to good old breathing exercises. I sit down, put on a timer for 5 mins or so and pay attention to my breath. It find it helpful also to have a mantra, something like "Less stress is best" and repeat that in my mind. I drift away less easily.

After being very emotionally stressed for a few days and trying my usual distress tactics and my head all over the place I went back to yoga last night which really helped me ! To my shock I woke up up this morning lying on my front ,arms crossed and hands firmly on my shoulders ( I never have shave slept like that !which I realised after a few seconds I had been asleep in a survival position Omg this shit got deeper ! It was symbolic but I feel so much better today !I'm going to keep up my yoga it keeps me so grounded ! Your videos are brilliant Julia thanks for sharing so much insight x😘

I try and think about something that I enjoy doing. I keep telling myself I'm not going to die from this and repeat in my a head I'm going to be, ok. Not always easy, but it helps. 💕

This isn't really mindfulness, but more of a distraction to help me calm down when I am in a situation that is making me feel highly anxious. I pick a category: types of plants, animals, etc, and go through the alphabet and try to think of one item for each letter. Usually by the time I get through the alphabet, I am more calm and able to focus.

This is my intro to mindfulness. Thank you, Julia! I sincerely need this!

I’d never thought of that before... what you called ‘neurons that fire together, wire together’ ! Very profound thought,to think that that’s what makes us, us! Our wired together & fired together is what we become. Wow. What I like to do to get back to findfulness is hop on my bicycle and sail down the hill, then walk through the woods... and by the time I’ve huffed & puffed my way back to the top, I’m all ‘reset’ in mind & spirit. Thanks!

This is great. I’m mother of 3. Work full time. And am alone with the kids right now. My mind is always racing. What to make for dinner, if I got the kids school forms complete, if I put their snack in their backpack, what my boss will say because im 5 minutes late for work, I need to get laundry done, I forgot to put something back in the fridge lol I’m telling you! It’s crazy but this exercise has helped a lot!

Came here from 7 good minutes and didn't regret! Thanks for the help! :)

I use to eat when I am in difficult times. But I start doing this, getting present in the moment. I love it. I learn so much about myself and I am not in stress any more. Thank you for great advice 🙏🏼😃💐

It's like use it or lose it, the more past future we think about, the more automatic it becomes, we just have to give a chance to use present muscle more...that was very good, thank you. This reminded me of language learning, when we stop using a language often, we start to forget it, to remember it again, we just have to practice it again to refresh our memory.

Excellent! Thank you for this advice! What I do is when I stress out and feel anxiety coming on I start breathing and tell myself I’m safe!

Love your videos Julia! Thanks for sharing your knowledge and expertise. Keep up the great work!

For me personally I have to try and get my mind on something I’m excited about or think of ideas of things I can do that makes me excited. That’s what I try to do everyday cause it sometimes helps me forget a little bit about how anxious I’m feeling at work or other situations. I don’t mean think about things I have or need to do that I’m stressed about. Things I’m excited about. Of course I do struggle with worrying about other stuff. That’s what I try to do and really try to do the things I think about! The more I do things like projects the more I think about that and gets me through the day.

It goes along with what you recommended but just to be specific about what I start with to pull myself out of my thoughts is I start listening to my surroundings. When I’m in those anticipating or ruminating thought cycles I’m “listening” to myself speak, inwardly. So I start physically listening to the fan or to the radio or to the wind or whatever. I try to pick up the sounds around me and I go from there.

Wow Julia I found this really helpful. Thanks

Other than external senses, my favorite mindfulness exercise is to mindfully belly breathing. 5 seconds in, 5 seconds out. Next level is to visualize the breath travelling thru chest into the heart.

It's easier said than done, I try to be grounded and pay attention to things around while I walk. But my monkey mind often get unleashed itself and wander. But I'm keep trying. Besides mindful walking, I love watching nature stuff in TV that works out for me

Thank you. I really needed to hear this. I've been learning more about mindfulness in the last few months and I love that this is a piece that I can do without stopping life.

A good work out really helps get me back to present but I have much to learn thanks I’ll revisit this again soon!

As someone with borderline personality disorder and bi-polar 1, mindfullness is part of my therapy. I have to do it every day for 15-30 mins a day. Which is hard to do with 3 kids, one of them is a toddler. So nap time is my time. But even then, I dont always have time to sit and ground. These little simple exercises are good for time strapped people

julia! you are a toucher of hearts thank you! this is helping me while still in my childhood home.

Happy Boxer Day. You are fabulous JULIA.

I love this! I needed this! Saving to my favs!

great timing !

thanks for the exercise

I have to remember to be aware first & then take deep breaths & question myself!!

Hello, Julia, thankyou. I do breathing exercises and listen to country music to help me to relax.

Thank you for helping me

Just standing at the sandy beaches and just breathe 😌

Exactly need this words, thanks..

our brains are truly amazing, thank you:)

Closing my eyes and focus on my breathing.

One of the ways I get back in my body and out of a spin is to hang upside down on an inversion machine. I was told by a budavista to rub my thumb and my index finger together, like that and I am going to practice these suggestions. Already feel a shift.thank you Julia.

Watching videos to help a friend, these are great thank a million

Listening to podcasts or audiobooks. Gets me out of my repetitive thinking trap

Good Job, I wanted to thank you appreciate

Thank You ! You are the best ! 😄

Thank you ❤️

Thank you so much

Ride with the truth of what we need and what's the best for us get that heart overflowing life love ya Jesus

Sitting outside admiring the scenery

Please do a video of how to cope or deal with anxiety disorders or phobias... thank you 🙏 ♥️

Hey Julia...Could you do a video on brain fog and anxiety

i am back again thank you so much....

JULIA! Can youdo a video on break ups? How to deal with them, and how let go of someone emotionally

Please go straight to the point

Hey it's me again 😁💕

Beautiful soul 💜💜💜

I need this i found some gray hairs I’ve been stressed over how busy my life is

What if you struggle with all three? Past, present, and future?

I imagine there is a train in front of me and I imagine my thoughts or the troubles and ppl I am thinking about boarding that train. I watch the doors close and drive away with my thoughts and troubles. And then I try to feel the calmness after they leave. It does help but I often have to repeat the process several times to feel the emptiness afterwards. I used the word “emptiness” because it was often emptiness that I often feel and not calmness, yet. Hope I can feel calmness in the future.

The power of present - Eckhart Tolle 😀

My brain is used to be grounded but then I had a really nasty breakdown, so I ended up with a brain that overreacts about everything. I’m learning how to rewire it back to normal right now. It’s hard at times but I keep going, and that’s what I advice all of you. No matter what, just keep going everyone, take baby steps! It will be ok! You can totally do it, just don’t be hard on yourselves in the process.

I gofor a walk in the park seeing nature with lakes and animals

Ma'am! Can you do a video on hypnosis??

The intro to mindfulness video you have linked for us in the description would have been helpful if it was actually linked in the description. If I mossed it my apologies.

Does anyone know if she has videos specifically about changing your mindset? Like completely throwing everything else out the window and relearning/teaching yourself everything, if she doesn’t have one can someone recommend someone who does I literally can’t find anyone

This is useful if your anxiety is about worrying about the future. But if you're anxious about something that is happening in the present then how is this helpful?

I used to use become curious about this and that and notice this and that.

My Brothers' and mine are certain video games (if not all of the ones we like) 😁 thank you

Sometimes I listen to music but as you were talking I decided to make a wooden sword with a machete and a very nice piece of wood since there are no coconuts where I'm at🏝🐊🏝🤟😁 thank you for the guided mindfulness exercise I do stop to listen I was glad I was here to hear it hahaha

to the core (if you dont want to listen to all the introduction: min. 7.30)

I can’t find the mindfulness exercise

I try to focus on my breathe.

Anyone else having problems downloading the 10 minute video ... I filled the requested information and didn't get any email☹️

Couldn’t access the 10 minute exercise

This content is highly resonant. I read a book that echoed these sentiments and it completely transformed me. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash

The link for mindfulness does not work

Every though that comes to my mind i always say "ummmmmm" then i do what you just said be here and feel what im doing. 1 thing at a time. I do this i guess more than 1000 times a day😂😂😂 but i have control of my toughts im aware. Sometimes i get lost in my thinking then i realized and say mmmmm i waz lost now im here. It helps a lot.

Exercise begans at 7 mins and 30 sec

very usefull topic .... with less comments in cmmt box

Your heading might be misleading. You did not really describe a specific mindfulness approach, rather than an overview... But thank you for your effort.

♥️

I am trying to help my girlfriend who suffers from extreme anxiety and life long narcissIstic abuse first from her father then from a ex-boyfriend of 9 years. everything ive tried has not helped or made it worse. it is destroying our relationship. more then anything I want to help. even if we don't survive I want to see that she dose. please what would you recommend

I do believe you can get benefits from any mindfulness, but a formal meditation can take the positivity deeper with mindfulness.

U fuckin rock god bless your heart ♥️

I am in the present so much ,it feels like preparations for the infinite kingdom of eternity, pancakes or waffles

👍

Mindfulness will do the exact opposite of getting you out of your head, unless you do it skillfully. It must be done with the addition of strict mental discipline and learning the art of letring go of thoughts. Mindfulness itself can be, and is, a massive problem for so many people. It is about which thoughts we nurture and those we let go of. While I am a Christian I don't recommend Buddhism as a comprehensive spiritual practice. As a former practicing Buddhist of many years, there is validity to certain aspects of the meditation/mindfulness practice. Take on vippasana meditation. Run screaming from teachings of anatta (not self). Mindfulness is simply a focus for meditation. One could replace the meditation object and replace it with a pebble, a spot on a wall, or the act of walking. These are three very well used meditation objects. I admire Julia Kristina very much, but trust me when it comes to mindfulness.

this was a really long video, the majority of which was spent describing states of stress, which in itself is stressful...the exercise is really simple and straightforward too. no need for such a long introduction

Static noise

Can you get present in your house?

Go to nine minutes to get the technique

I’m on drugs and alchol

Based on quotations I have read on RU-vid videos, it appears mindfulness was invented by the Buddhists millennia ago.

I came here to do an exercise and all she does is explain what mindfulness is and that this exercise helps. She doesn’t do the exercise she tells you to go to her fb page or another page to find it. For anyone who doesn’t want to listen to a whole 11 minute video and not be helped.

Repetition of repetition and then their repetition. What is this video?