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Gigi Langer

Worry Less Now!

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Author: Gigi Langer

Gigi Langer, PhD, wrote the award-winning "50 Ways to Worry Less Now: Reject Negative Thinking to Find Peace, Clarity, and Connection" (4.8 stars). She's a sought-after speaker and retreat leader who has helped thousands of people improve their lives at home and work. She can help improve yours too! An author of six books on personal and professional growth, she's the self-proclaimed "Queen of Worry" and speaks from experience.
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STOP An Anxiety Attack

Anger Worry Less Now

I recently had an upsetting encounter with a friend when I kept trying to set a boundary that was repeatedly ignored, and then it escalated into a shouting match. Afterward, my body was shaking with anger and anxiety; I was in full-out fight-or-flight mode.

Choosing Self-Care

Although I was tempted to keep the drama going by replaying the incident and defending myself with thoughts of how I had been right, or what I “should” have said or done, I did something different.

I decided to calm myself down and enjoy the rest of the day. So, I went into a bathroom, closed the door, said a prayer, and did some energy tapping with soothing self-talk. Then I used the following technique to dissolve the adrenaline flooding my system. The whole process took about ten minutes, and afterward, I had a wonderful day.

The 5,4,3,2,1 Technique to Manage Anxiety

  • Take a few slow belly-inflating breathes and remind yourself that your body has just felt threatened and is reacting normally.
  • Name 5 things you can see around you (Examples: rug, painting)
  • Name 4 things you can feel (feet on the floor, cool air on the skin)
  • Name 3 things you can hear right now (a fan running, people’s voices outside)
  • Name 2 things you can smell right now (perfumed soap)
  • Name 1 good thing about yourself (“I am strong,” “I can help myself through this.”)

If you simply can’t focus, or if your body and mind haven’t yet settled down, take a few more belly-inflating breaths, and tell yourself that you can calm down. Then do the exercise again. It may take several minutes of repetition before the adrenaline dissipates.

According to independent.co.uk, “the trick, which relies on sensory awareness, is rooted in mindfulness – and apart from anxiety, it can help treat depression, addiction disorders, lower blood pressure, and relieve stress (Harvard University Helpguide.org).”

Whenever you suffer from incessant thinking, worry, tension, anger, or fear, this practice will return you to a more relaxed state. It sure worked for me!

Gigi Langer is a former “Queen of Worry.” She’s also an educator, speaker, and author of 50 Ways to Worry Less Now: Reject Negative Thinking to Find Peace, Clarity, and Connection, winner of the 2018 Indie Excellence Award. Learn to defeat negative thinking, find inner peace, attain clarity, and improve relationships–no matter what is going on in your life! Available through Amazon (5 stars), Barnes and Noble, and e-book sites.

Langer holds a Ph.D. in Psychological Studies in Education and an MA in Psychology, both from Stanford. As Georgea M. Langer, she’s published several books for teachers and school administrators.

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Beat the Procrastination Habit! Part 1

procrastination

I’ve struggled far too often with procrastination.

Today I’m telling myself I should get this next promotion up on my website. But it involves some new skills– and I find that a little intimidating; besides, look at all the other things begging for my attention! So, there the promotion reminder sits, day after day, becoming more and more drenched in guilt. I’ll get to it; right after I write this blog!

I’ve had a lot of experience with my procrastination habit, and I’ve found a few techniques that help me get even the most unpleasant tasks done. I hope they work for you, too. Read all the way to the bottom for one of the most powerful tips. Good luck!!

Make a list of the things you both want and need to get done in the near future. Breathe and tell yourself that you do Not have to get it all done today.

Identify today’s tasks. Put a star next to the ones that must be done today. For example, “order ___” or “shop for food” or “write ___ report.” Write these items on a new list so it doesn’t look so long and overwhelming. (Place a “?” next to ones you’re not sure about.)

Identify important, but not urgent, items. On the first big list, circle the ones that will ultimately improve your life or work. For example, “exercise” or “meet with ___ (an emotionally healthy friend)” or “write __proposal.”  Put those important-but-not-urgent items on a different list  and schedule them in your calendar. I sometimes place a “?” next to each one to indicate that if I don’t get to it, I can move it to another day. (But I never delete it!)

Here’s how to get started on today’s list.

1 Pick one easy thing to do first. Do that one thing and pat yourself on the back. Then go get a cup of coffee or tea. Smile!

2 Return to your work space and look at the item you just crossed off. Breathe in and feel good about doing that one thing. Do NOT think about the rest of the list for now.

3 Select another item and proceed as in steps 1 and 2.,

4 If you get tense, worried, or resistant: Go somewhere private. Take a few belly-inflating breaths and loosen your jaw and shoulders. Get quiet. Tell yourself, “I only need to do one more thing on this list. I can come back to it later. It will all get done.” Then return to the list and select another item.

Here’s another powerful tip: Set a timer for 5–15 minutes and tell yourself you can stop working on the list when it rings. If you feel like continuing when it rings, then set it for another 5–15 minutes. This “takes you off the hook” of thinking that the only success is finishing the entire list, and allows you to congratulate yourself for completing the 5–15 minutes instead.

I hope these tips help you beat the procrastination habit. They sure work for me!

worry less now reviewsGigi Langer is a former “Queen of Worry.” She’s also an educator, speaker, and author of 50 Ways to Worry Less Now, winner of the Indie Excellence Award. Learn to defeat negative thinking, find inner peace, attain clarity, and improve relationships–no matter what is going on in your life! Available through Amazon (5 stars), Barnes and Noble, and e-book sites.

Langer holds a PhD in Psychological Studies in Education and an MA in Psychology, both from Stanford. As Georgea M. Langer, she’s published several books for teachers and school administrators.

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Want to Improve Your Life? TRY MEDITATION!

meditate on beach
Like me, do you struggle to meditate?

Even though I know the impressive research on the benefits of meditation (it actually shrinks the part of the brain involved with stress!), it’s SO hard to do first thing in the morning.

Right out of bed, I so enjoy my cup of coffee with Peter, chatting, and watching our cat, Murphy’s, antics. And then, about half the time, I’m off and running–and there goes the meditation right out the door!

I need “training wheels” when trying to establish new routines, so I love it when Deepak Chopra & Oprah Winfrey offer their 21-day meditation series. It’s free and every 4-6 months it’s a different theme, so I learn new stuff.

For example, the one I just listened to was about the role of attention in attracting our desires into our lives. Deepak was his usual clear self as he explained, “What we pay attention to will grow!”

The power source for manifesting our dreams, desires, and intentions is attention.
When attention is focused from the level of true self, our desires easily reach fulfillment.   
Desires that arise from a worried, confused, or agitated mind struggle to be fulfilled.
When we meditate, the intentions arise naturally from the silence, and the energy of attraction automatically obeys what the mind desires.
So, there’s another reason to meditate!! Tapping into my quiet, wise self always yields insights, valuable nudges for action, and great ideas for writing. In fact, I found I couldn’t write my book “Worry Less Now” without it.
If you too need some “training wheels” to learn to meditate, download the app, Insight Timer, or check out some of Kelly Hine’s fabulous guided meditations.
Finally, here’s a little something to make you laugh.
       ??   HOW NOT TO MEDITATE (Susan Morales)
Wear your tightest jeans; not the stretchy kind; the ones that pinch at the waist so your midriff folds over and it’s hard to breathe.
Recall a recent conversation where you felt misunderstood, and analyze what you should have said. Visualize what you’ll do next chance you get.
Find something on your body or clothing to help you fidget, like cleaning your fingernails, picking the pile off your sweater, or winding hair around your finger.
Don’t set an intention or an alarm, look at the clock every time you think of it.
Focus outside yourself, inhale short and shallow. 
Tell yourself you can’t meditate.
PS: I better stop writing this and go do my daily meditation–I didn’t get to it this morning!

gigilanger_worrylessnowGigi Langer is a former “Queen of Worry.” She’s also an educator, speaker, and author of 50 Ways to Worry Less Now, winner of the 2018 Indie Excellence Award. Learn to defeat negative thinking, find inner peace, attain clarity, and improve relationships–no matter what is going on in your life! Available through Amazon (5 stars), Barnes and Noble, and e-book sites.

Langer holds a PhD in Psychological Studies in Education and an MA in Psychology, both from Stanford. As Georgea M. Langer, she’s published several books for teachers and school administrators.

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