Rapid Technique to Overcome Anxiety

Thanks for joining this course and starting your journey to recreate your personal reality. This course is designed to offer you a quick self-regulating technique which will show results in 10days, provided, the technique is practiced consistently (T&C Apply) So, it's time to make a commitment to yourself, and that is, for your own transformation.

Now the question I often get – Is Anxiety genetic? If so, then can we change our genetic destiny? Our DNA is unique, but you can signal your genes to make new protein. What does it mean? It means that environment is bigger than your genes, and you can alter your gene expression (up-regulate) or how you feel by changing your environment or conveying your body and mind new information. By doing this, you are changing your internal chemistry. Going from the symptoms of heart palpitations, sweating to feeling calm and composed, developing resilience.

Also, anxiety or the feelings could often also be from past trauma or memorised emotions, so this unique technique also breaks down certain emotions you have practiced for a long time that changed into a learned behaviour which today is your personality. And when this starts breaking, it changes your overall personality and recreate your personal reality.

So lets begin, but before that, here is my quick introduction.

Gulneet Chadha is an RTTⓇ Therapist, Hypnotherapist, certified in EMDR & Quantum Meditation. She is also a columnist, keynote speaker on mental health topics.

Her phenomenal work helping people was featured in countless publications such as “Khaleej Times” and “Gulf News”. She was one of the keynote speakers at the Women Leadership Summit and was featured on the radio “Dubai eye 103.8”, highlighting the important wellness initiatives that can help organisations get through these challenging times. She has been a prominent speaker at the Government events and companies. She also recently won World’s TOP 100 Influencers award in 2022 for her inspiration, contribution and touching the lives of others. Her current association is with Gargash Hospital where she heads up the Mental Health and Wellness Department

Gulneet's Purpose - She wakes up each morning with a purpose to change Lives!

She began her journey when she lost her son's father (the ex-husband) to depression. The emotional pain and struggle made her move to a more purposeful life, which is, to empower individuals to find their true potential and rediscover their personal reality.

On LinkedIn, she has a large community of 2.5Million followers where she actively shares content and creative techniques to overcome mental health issues.

So Anxiety always starts with a Thought and then create other looping thoughts finally resulting in the symptoms of Anxiety. The thought is "fear of the unknown" or "fear of unexpected". Here the body is trying to keep itself safe from Danger and is predicting the next moment or the future. Because of this programming, its often very difficult to come of the vicious cycle of predicting the known, as it thinks that the Unknown is Danger!

We don't get into any Anxiety Disorder all of a sudden. It happens with an incident or an Episodic Memory and now the body is finding or experiencing events associating with the Episodic Memory (relating) which then becomes Associative Memory. When the first episode happens, we experience a MOOD and enter into a REFRACTORY PERIOD which lasts for a few hours where body produces chemical cocktail of emotions leading to some symptoms. So some biochemicals hack our system and they live in our body for sometime, and the more we practice this state of being or chemicals, the longer they dwell in our system doing harm not just to our system, but also creating a pattern of chemicals which our body then starts getting used to.

When we stretch this mood longer by following other incidents or episodes, or we revisit the unpleasant event in our mind or thoughts, the Mood becomes a TEMPERAMENT where its now starting to embed into our neuron (simply because of the repetition of nerve cells firing and wiring repeatedly with also the production of neurotransmitters).

When we live this Temperament for months, its now become our PERSONALITY - where body is heavily programmed to experience Anxiety and sometimes that happens with a slightest trigger.

During the Mood and the Refractory period certain beliefs are formed which then lead to a pattern of anxious thoughts and feelings. If you'd like to understand yourself better, then understand WHY you have anxiety - so recall an episodic memory and start demystifying what Mood, Personality and Temperament and Personality was formed post that event. Remember, you have to go back to the first episode when it all started!

Here are some questions related to episodic memory and childhood traumas.

1. Did a parent or other adult in the household often or very often… a) Swear at you, insult you, put you down, or humiliate you? or b) Act in a way that made you afraid that you might be physically hurt?

2. Did a parent or other adult in the household often or very often… a) Push, grab, slap, or throw something at you? or b) Ever hit you so hard that you had marks or were injured?

3. Did an adult or person at least 5 years older than you ever touch you in an inappropriate way?

4. Did you often or very often feel that … a) You didn’t have enough to eat, had to wear dirty clothes, was not fortunate, and had no one to protect you? or b) Your parents were too drunk to take care of you or take you to the doctor if you needed it?

5. Were your parents ever separated or divorced or you were raised by a single parent who was in depression for a very long time?

6. Was your parent/caregiver: a) Often or very often pushed, grabbed, slapped or had something thrown at him/her? or b) Sometimes, often, or very often kicked, bitten, hit with a fist, or hit with something hard? or c) Ever repeatedly hit over at least a few minutes or threatened with a gun or knife?

7. Did you often or very often feel that … a) No one in your family loved you or thought you were important or special or u felt you were different, also in school? Did you also feel that you always had to try very hard to make friends, and often felt isolated?

8. Was a household member depressed or mentally ill, or did a household member attempt or committed suicide?

9. Did a household member go to prison?

10. Did you live with anyone who was a problem drinker or alcoholic?

In the next lesson you learn a very interesting, yet powerful technique of Mind Mapping. For you to understand what's happening internally, its so important to create an internal landscape of your thoughts and feelings, further demystifying everything and each "thought" into small events like episodic memories where you will go into the root cause. This technique has helped so many people in understanding their current reality and why they have Anxiety.

So lets move to the next lesson to understand how to create a Mind Map.

I learnt Mind Mapping (Tony Buzan's creation/concept) in one of the workshops I attended and that helped me expand or demystify my thoughts and give things a larger perspective.

I highly recommend you take a piece of paper and start creating your Mind Map on your presenting problem. Just start, and you will learn so much about your condition, presenting issue, why do have it, when it happens, where it happens, feelings and looping thoughts and beliefs you formed. Its a great tool to widen your internal landscape and demystify your thoughts by challenging them and creating connections. You'd be surprised how much it broadens your brain and the perspective!

Should you seek assistance in developing a personalised Mind Map for yourself on Anxiety OR any other issue, contact for further assistance.

I hope these questions helped you to understand some part of the childhood trauma and also Mind Mapping helped you demystify your thoughts further.

Now coming to the symptoms, we all know people suffering from anxiety will have to deal with a lot of symptoms, and sometimes, these symptoms could be intense! Some of the common symptoms could be panic, fear, uneasiness, doom, danger, Sleep issues, cold, sweaty, numb, or tingling hands or feet, Shortness of breath, heart palpitations, nausea, tense muscles, dizziness, rumination, inability to concentrate, intensely or obsessively avoiding feared objects or places.

Once our mind sense danger, we our brain hijacks the reasoning and logical centre of our brain and starts producing more thoughts and more feelings further increasing Anxiety.

Anxiety always starts with a thought, mainly which is “fear of the unknown” or “what if”. And to elaborate, the reason all these symptoms happen is because the body goes into an alert mode – which is fight or flight, like in this picture the brain's fight & flight part called Amygdala has been hijacked and now the Frontal Lobe (brain part for reasoning and logical thinking) shuts down and hence when you ask an Anxious person 'not to worry', they simply do not see the logic in this statement.

When this hijack happens, the body is now getting ready to fight danger, the unknown danger which is triggered by a thought you created. In your brain, the part which is called Amygdala is activated, which sends signal to the body signalling danger, and the Limbic Brain which is the emotional brain starts preparing a cocktail of chemicals which then leads to these symptoms (heart palpitations, sweating, tingling etc) because the body is doing its best to fight danger, and most of the times, it doesn’t even exist as its just a thought, which could be an assumption, the fear of the unknown.

The reason it becomes difficult for us to control the symptoms because we have trained our body to memoize not just the emotions, but also the symptoms, and now these are sitting in our subconscious with a pattern - 95% of who we are by the age of 35 sits in our subconscious.

When anxiety is experienced over a long period of time, you come to a point where even the slightest trigger or a moment can set our system on fire. And the more we practice keeping our body in this state, the more anxious we become with time. Its like a learned behaviour, where the body becomes your mind or the master.

Hebbian Learning states that nerve cells that fire together wire together, the more you become anxious, the more hard-wired anxiety becomes in you. But again the opposite is also, the more you practice the technique calming and restoring your positive state, the more your body goes into that state and that’s what we will learn in this course, but before that lets go deeper into the types of anxiety.

Here are some Types of Anxiety Disorders

Generalised Anxiety Disorder (GAD) - Anxiety disorder that causes someone to feel constantly worried, and feel a sense of anxiety underneath the surface while doing many tasks. This happens when a person remains anxious all day even while executing errands or daily regular assignments. Most common today is the GAD, which occurs due to the Fear of the Unknown.

Panic Disorder - Characterised by unexpected and repeated episodes of intense fear accompanied by physical symptoms.

Post-Traumatic Stress Disorder (PTSD) - One of the most extreme anxiety disorders that you can experience. PTSD often occurs in people who have gone through particularly traumatic events in life, including childhood or any trauma. This trauma sits in their subconscious and they remain in Fight or Flight mode all the time, leading to severe anxious thoughts and feelings

Obsessive-Compulsive Disorder (OCD) - An anxiety disorder characterised by repeated and unwanted thoughts (obsessions) and /or repetitive behaviours (compulsions).

Social Anxiety – Mainly characterised by overwhelming anxiety and excessive self-consciousness in everyday social situations.

Now its time to start the practice. 2 important things to consider:

1) PLACE - Ensure you pick a place which is comfortable and away from disturbance. Pet away, phone on silent. Do not practice in Bed. Just set an intention when you pick a place, an intention of transformation as intention has a powerful energy.

2) TIME - Preferably morning before you start your day, or evening before you go to sleep. You may practice twice daily if you wish, its going to speed up the transformation.

Step 1 - REM (Rapid Eye Movement)

Way to practice REM

1. Sit in a comfortable position

2. Roll up your eye balls and look into your eyebrows

3. With your eyes rolled up, count till 10. You will start seeing fluttering in your eyelids which is a good sign indicating you are going into an Alpha Brain Wave

4. Keeping your eyes balls rolled up, just close your eyelids, again count from 1-10.

5. Now relax your eyeballs. Keep your eyes closed.

REM allows you to go into an Alpha Brain Wave, slowing your brain waves which means that you are lowering the chatter in your mind and developing calmness and focus. Also alpha brain wave makes you come into a state where you are receptive to words or suggestible as you are in close connection with your subconscious. With your eyes closed you are silencing the biggest chatter contributor (visual cortex) and coming to a state of relaxation and stillness where you are ready to now to go deeper and work on yourself.

Practice this alone a few time, before you start practicing all steps together.

Step 2 - Stroking or Havening

Havening is a great way that can calm stress receptors in your Skin (biggest organ) in certain areas. It has become extremely popular over the last few years and have been widely used to control Anxiety and the symptoms of Anxiety. It reduces stress that leads to anxiety and vice versa. Its like a self-soothing technique, extremely powerful for self-regulation.

The way we will use Havening in the recorded version is slightly different than just stroking certain parts of your skin, and am sure you'd love the experience once you get to the audio file as it targets your negative beliefs and feelings with self-soothing movements.

PS - Justin Beiber used Havening during a phase in his life when he was stressed and had some medical conditions. It proved to have a lot of positive impact on on his condition.

Step 3 - Breathing

This step is my favourite! Breathing energies, breathing grounds, breathing connects, breathing balances, breathing detoxes and breathing liberates.

Breathing is a great way to establish balance between your SNS (Sympathetic Nervous System) and PNS (Parasympathetic Nervous System). If done properly, breathing also move your energy from South (your base) to North (your head) and unblocks a lot of energy that gets stuck in different centres of your body with some survival emotions like hurt, pain, anger, fear, ego, resentment etc.

In this specific technique, we will just breath in as deep as possible, hold the breath and put your attention at the back of your head, and then exhale forcefully from your mouth. We will start slow and then develop pace. After its over, you may experience some energy, vibration in your head. Its normal. just go with the flow!

Step 4 - Humming

Research has proved that 90% of the messages are bottom-up (Heart-to-Brain), meaning just 10% are from Brain to Heart.

Heart is a very powerful organ and is connected to the brain with VAGUS Nerve and other pathways. Creating vibrations and energising your heart is important to send calm message to your brain. So, going back, we said that Anxiety always starts with a Thought and then its results in Feelings, and then feelings create multiple thoughts. So if we create rhythm and coherence in the heart, it would automatically affects the brain, and would balance the thoughts we further produce. Meaning if the heart gets into a positive mode, it has the power to send positive signal to the brain and time and again research has proved this!

Humming is a great way to balance Vagal tone -heart-brain rhythm and here humming is used to balance SNS (Sympathetic Nervous System- Fight & Flight) and PNS (Parasympathetic Nervous System - Growth & Regeneration). When balance occurs between these two, the body feels balanced, connected and in coherence.

Important - Just remember to practice humming not loud, but deep humming to feel it in your heart. Your heart has to feel the rhythm while humming.

The technique you just learnt will help you control the symptoms of Anxiety and develop a calm and balanced state of being. However, every individual, and their condition, is different. Even though this technique would prove to be effective in most of the common anxiety cases, there would be some that may require personal intervention, like PTSD, OCD etc where Anxiety is deeply embedded and would need personal intervention to go to the root-cause and then find a cure.

You are now ready to download a recorded file that contains all the techniques in a guided version, also with some positive beliefs and affirmations in it. The power of Gratitude is beyond words and the audio allows you to practice this on a daily basis to elevate your energy and work on your electromagnetic frequency.

Remember to practice everyday and keep a journal to track your progress.

Don't forget the Hebbian Law - Nerve Cells that wire together fire together, so go for it!

Wire and fire these words in your brain and recreate your personal reality.

I wish you good luck on your personal transformation!

With heart!

Gulneet