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    Rebekah Borucki - 4minute Anxiety Workshop

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    tonalbadass

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    Rebekah Borucki - 4minute Anxiety Workshop

    Uploaded by

    tonalbadass
    58 views5 pages

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    Rebekah Borucki - 4Minute Anxiety Workshop

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    Copyright:

    © All Rights Reserved
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    58 views5 pages

    Rebekah Borucki - 4minute Anxiety Workshop

    Uploaded by

    tonalbadass

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Thank you for downloading my workbook for my exclusive 4-Minute Anxiety Workshop.

    You’re on
    your way to learning how to manage anxiety in just 4 minutes! Use this tool again and again, and feel
    free to share it with the people you love.

    The following questions are the exact ones I use during my own moments of
    panic to relieve anxiety instantly, and I’m confident they can do the same for
    you. They’ll bring you through a process of allowing (accepting the reality of
    your current situation) and reframing (affirming a positive outcome).

    It might take a bit longer than 4 minutes the first time you use the
    workbook, but soon you’ll be able to find relief in less than a couple
    minutes. Yes, I promise!

    Use the time guideline in parentheses after each question to make


    sure you’re not getting off track. The point of this exercise is to
    find answers quickly and move on. There’s no need to linger too
    long on one aspect of the activity.

    This exercise is meant to act as a pattern interrupt. It’s like the “stop, drop, and roll”
    instruction you put into action when you’re on fire. Because being in the middle of a panic
    episode can totally feel like you’re going up in flames!

    Move through the questions quickly, and commit to feeling OK about your answers. Don’t stop to
    judge them or worry about whether they’re right or wrong. There’s no wrong way to show yourself
    love and attention.

    © Rebekah Borucki | BexLife.com


    And surprise! This is a type of meditation. Like I often say, meditation is simply a way to say to yourself,
    “Yes, I see you. I recognize that you’re a thinking, feeling person, and I’m here to listen.” Doing this
    activity makes you a meditator. Embrace that fact as confirmation that you’re a person who knows how
    to care for him/herself in a loving, meaningful way.

    IMPORTANT: I’m not a doctor, and this is not an attempt to provide treatment for any medical condition
    you might have. This content is designed for informational purposes only and should not be used in
    any other manner. Please consult a medical professional with your health concerns or conditions, and
    practice careful consideration before following any method to treat mental, emotional, or physical
    illness—no matter the source.

    Answer the following questions either silently to yourself, out loud, or in writing.

    Bonus tip: Putting something down on paper is a great way to move physical tension out of the body,
    while also organizing your thoughts with intention. One of my favorite personal mantras is one that I use
    when gratitude journaling or creating to-do lists when I’m feeling anxious: “Out of my head, onto paper.”

    What am I afraid of? (15 seconds)


    What is your biggest fear in this moment?

    © Rebekah Borucki | BexLife.com


    What can I control? (1 minute)
    What aspect(s) of your fear is/are within your control? Are there things you can do to prevent or change
    it? Example: “I’m afraid of getting sick, but I can focus my energy on scheduling checkups, eating
    nourishing food, and exercising in a way that feels good.”

    What is out of my control? (1 minute)


    What aspect(s) of your fear is/are out of your control? What part(s) of a potential outcome will be inevitable
    no matter what action you take? Example: “I’m afraid of the impending storm. I can’t control the weather,
    and worrying about it won’t change the forecast.”

    Can I make peace with the worst-case scenario? (15 seconds)


    When I imagine the worst of this as something that might happen, can I say that I’m OK with that reality,
    even if it won’t feel good?

    Yes No

    (Hint: Answering “yes” to this question will move you closer to accepting reality and taking appropriate
    healing actions.)

    © Rebekah Borucki | BexLife.com


    Can I express gratitude for 3 things in this moment? (1 minute)
    List 3 things that you’re grateful for right now. I know you can do it! Bonus points for naming something
    that is in direct relationship to your biggest fear. Example: Your biggest fear is that you’ll never lose
    weight. “I’m grateful for access to healthy food and for having a body that allows me to exercise.”
    1.

    2.

    3.

    Can I affirm something positive in relationship to my fear? (30 seconds)


    Turn you fear into an affirmative prayer or statement that feels GOOD. Example: Your biggest fear is that you’ll
    never get out of debt and you’ll always struggle with your finances. “I’m a capable person who is taking small
    steps every day that will lead me to financial independence and freedom from stress about money.”

    That last step is probably going to be the one that takes the most practice, but it will also be the action
    that yields the most positive results.

    © Rebekah Borucki | BexLife.com


    Louise Hay, founder of Hay House, says, “Every thought you think and every word you speak is an
    affirmation.” Mike Dooley, creator of Notes from the Universe, teaches us “thoughts become things.” And
    inspirational speaker and thought leader Iyanla Vanzant warns us to never “affirm what we don’t want.”

    So let’s practice affirming only what we DO want. What does


    that look like?

    ✓ Less complaining; more brainstorming solutions.


    ✓ Less negative self-speak; more proclaiming our potential.
    ✓ Less talk of doom and gloom; more taking positive action.

    I hope you found this workshop useful and that you’ll continue
    to go back to the practice you learned here to create peace
    and calm in your life. Stuff happens; how we react to it is divine.
    Allow your new practice to help you navigate life and all its
    many obstacles with ease.

    If you have any questions about what you’ve learned here, please feel free
    to reach out to reach out to me on social media @BexLife using these links.

    If you received this workshop from a friend, get more resources like it for yourself by signing up for my
    weekly newsletter or other free tools at BexLife.com.

    Stay Blissed,

    Rebekah “Bex” Borucki, founder of BEXLIFE® and the BLISSED IN® wellness
    movement, is a mother-of-five, TV host, meditation guide, author, speaker, birth
    doula, fitness and yoga instructor, and popular social media personality. She
    also travels extensively, sharing her love for yoga, wellness, and meditation at
    exclusive workshops, luxury retreats, and public events.

    © Rebekah Borucki | BexLife.com

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