COMBAT TEEN ANXIETY WITH THIS 5 MINUTE MINDFULNESS WORKOUT

 FEELING ANXIOUS?

COMBAT TEEN ANXIETY USING OUR HIIT WOROUT BLOG.

(High Intensity Interval Training Blogs To Support Teen Mental Health)

Yes! You Heard Right. HIIT BLOGS.  I present to you the first High Intensity Interval Training (HIIT) blog below where we look at a short-form technique of combatting anxiety using mental exercise. Our blogs aim to arm you with all you need to slay life, and in this case - TEEN ANXIETY.

Why spend hours thinking,reading or generally freaking about anxiety - when you can just take 5 MINUTES to read this headliner blog on how to best to understand it and slay it. 

Our blogs aim to arm you with an arsenal of tools & exercises to help you smash life & in this case - TEEN ANXIETY.

JOB DONE - ENJOY!

Instead of looking at the negatives of anxiety, in this blog I’m focusing on ways that you can come to understand your anxiety and feel empowered, not overwhelmed by it. 

These next ‘5 Thoughts’ (blog equivalent to HIIT moves if you like!) give you immediate and practical ways to understand and embrace your inner teen anxiety.

And your reward for your brain absorbing the thought?

That’s right – ‘5 Recovery Intervals’ of Mantras and BREAAATHHIIIIIING.

THOUGHT 1

ANXIOUS? - THEN YOU’RE COURAGEOUS.

People with anxiety are strong brave people. 

Why? Because when you feel anxious you have to find your inner courage. 

If you have anxiety, then you are being courageous daily. And sometimes moment to moment. 

INTERVAL 1:

Repeat this Mantra after me: “I AM BRAVE” 

…and now breeeeathhheee.

 

THOUGHT 2

ANXIOUS? EVERYONE IS!

Apparently 1 in 5 young people have a bit of a struggle with anxiety. 

BUT anxiety varies - some people get a lot, some a lot less. 

So, it’s probably pretty safe to assume that everyone we know at some point is experiencing it - no matter how chilled out they seem!!

INTERVAL 2:

Repeat this Mantra after me: “I AM NOT ALONE”

…and now breathe.,,

THOUGHT 3

ANXIOUS? IT’S JUST A FEELING - IT DOESN’T DEFINE YOU!

Thoughts and feelings AREN’T facts - they are EVENTS.

Anxiety is just an event - it comes and it goes just as thoughts do -  like a weather

pattern.

Just because you may have been feeling anxious, it doesn’t define you and make you an “anxious person”. End of story.

INTERVAL 3

Repeat this Mantra After Me “I AM NOT MY WORRY, I AM ENOUGH”

…and breathe……

THOUGHT 4

ANXIOUS? IT’S A PHYSICAL REACTION.

Butterflies, dizziness, feeling angry, wanting to burst into tears, racing heart? All of these happen because a part of your brain (amygdala) thinks you need protectin. So, it surges your body with a cocktail of neuro-chemicals - all designed to make you faster and more powerful Yep you guessed it - FIGHT OR FLIGHT. Everyone gets this - but with us more anxious souls it’s just a little too efficient! Strong, deep breathing, starts an immediate relaxation response in your body. RESULT.

INTERVAL 4

Repeat this Mantra After Me “I INHALE CALM AND EXHALE WORRY”

…and breathe….

THOUGHT 5

ANXIOUS? ANXIETY IS ABOUT WHAT MIGHT HAPPEN NOT WHAT WILL HAPPEN

Anxiety is often an IRRATIONAL FEAR - these beauties happen when we OVERTHINK something.

Solution? Yup, I introduce to you the Train Body Brain Teen One Minute HIIT Meditation:

Close your eyes.

Place one hand over your heart.

(notice how it feels the warmth and how it makes

your heart feel protected).

Now place both hands over your heart, one on top of the other

(notice how this feels).

Cross your arms giving yourself a hug

(notice how this feels).

As you do this, notice your breath coming in and out of your body - and if it helps - repeating to yourself “breathing in, breathing in... breathing out, breathing out”.

INTERVAL 5

Repeat this Mantra After Me “I AM SAFE” and always breeeathee…

And finally - GIVE YOURSELF A BREAK. Because as a teen you are often experiencing everything for the first time and so feel things far more intensely. Show yourself great kindness and compassion because YOU ARE AMAZING AND DOING YOUR BEST - AND THAT’S ENOUGH XXX

.If you’re a teen or a parent and have a subject you want me to blog about then let me know at info@trainbodybrain.co.uk and I will get onto it. All confidential of course.or DM me on the insta @trainbodybrain. For extra support, motivation and inspiration when it comes to overcoming anxious feelings follow us @trainbodybrain on instagram where we post things to help you feel Invincible.

HOW TO MEDITATE WHILE YOU EXERCISE

[5 MINUTE READ]

This is another High Intensity Interval Training (HIIT) blog aimed at teens. In this blog, we look at turbo-charging your exercise routine by introducing meditation while you workout, and harmonising your body and brain as you go

Our blogs aim to arm you with all you need to slay life, and in this case – how to meditate as you exercise.

JOB DONE - ENJOY!

 

Yay! Good news! Research suggests that those teenagers who intentionally focus on the feeling of exercising, and take in their surroundings on purpose, enjoy exercise more.

These next ‘5 Teen Exercises’ (blog equivalent to HIIT moves if you like!) give you immediate and practical ways to learn how to meditate as you move.

And your reward for your brain absorbing the thought?

That’s right – ‘5 Recovery Intervals’ packed with ‘MAZING MANTRAS!

You can use these exercises while you do your usual workout, or even a new one. However you like to train you can apply them to make your workout more mindful.

 

 

TEEN EXERCISE 1

Before you’ve even tied your trainers, SET AN INTENTION!

What’s it going to be? Here’s a few ideas:

“I am willing to make this the most focussed workout ever” (for those of you feeling driven!)

OR

“I am willing to make this the most self-compassionate workout ever” (for those of you feeling that you are moving your body to nourish not punish - yaaass)

Congratulations! As we say in class, the hardest part of your routine is done already - you’ve turned up and you’ve SET AN INTENTION! Nice Work!

 

INTERVAL 1:

Repeat this Mantra after me:

“I AM ENOUGH”

 

TEEN EXERCISE 2

Next up, UNPLUG and DISCONNECT from MUSIC or anything you might be listening to.

Now you’ve set the intention and you’re doing your movement of choice, I want you to UNPLUG and BE FULLY PRESENT as you move (music is my favourite co-pilot - but for the sake of this experiment it’s important to be without external distraction).

 

INTERVAL 2:

Repeat this Mantra after me:

“I LET GO OF WORRY”

 

TEEN EXERCISE 3

Now…   LISTEN TO YOUR BODY NOT YOUR THOUGHTS!

Sometimes the thoughts in our heads can be like a sergeant major - and not in a good way. Here’s your chance to switch your attention away from your brain and instead turn it towards HOW YOUR BODY FEELS.

Ask yourself - does your body feel energised or a little tired? Is there any tightness in your muscles anywhere? Is your jaw clenched as you concentrate?

There you go! by simply NOTICING how your body feels you have taken charge of your brain as well as your body!

That’s Multitasking Teen Fitness & Meditation right there! yass!!

Nice work. Right, we deserve an exercise interval!

 

INTERVAL 3:

Repeat this Mantra after me:

“MY BODY IS HEALTHY”

 

TEEN EXERCISE 4

LISTEN TO YOUR BREATH NOT YOUR THOUGHTS

Every inhale and exhale is your anchor - connecting your attention to the present moment. Particularly when that pesky brain wants to turn to thinking about teenage thoughts - you know the ones - homework, revision, what’s for supper?

So, when your mind wanders - which it will because you’re human - notice the thought and then reconnect to your faithful friend - the BREATH.

Watch with interest and admiration how the tempo of your breath speeds up as you work harder and slows down as you cool down!

Use your breath as a cue to challenge yourself more - or ease up a little. The breath is your reliable signpost for how your body is feeling.

 

INTERVAL 4:

Repeat this Mantra after me:

“I INHALE POSITIVITY AND EXHALE NEGATIVITY”

 

TEEN EXERCISE 5

ACCEPT HOW YOU FEEL

One of the ways to be mindful is to accept things as you find them. Yup, the good, the bad and the ugly. Not wishing the present moment to be different to how it is.

So, even if your booty is burning and maybe you’re getting out of breath – and perhaps there is a self-sabotaging thought coming in with something like “Oh what’s the point?” - now is the time to DIG DEEP.

This means acknowledging how you feel, but then forging ahead anyway. Even when you notice resistance, commit to your workout time, remember your intention, and STAY PRESENT. Even though you might be wishing you were almost done!!

 

INTERVAL 5:

Repeat this mantra after me:

“I’M INVINCIBLE, I’M A POWERHOUSE!”

 

TEEN EXERCISE 6

EXERCISE KINDNESS

Yup, this isn’t about a six pack or the size of your butt - this is about exercising for self-compassion and kindness, and HOW EXERCISE MAKES YOU FEEL not LOOK. Because - oh didn’t you know? - you’re already perfect as you are - oh yes!!

Notice the quality of your thinking during your workout - can you appreciate your fitness ability exactly as you find it? If you’re working in a group can you let go of your little “comparing mind” and instead say to yourself - “My goodness, I totally rock and am so brilliant to have showed up for myself by doing this exercise! I am happy to go at my own pace!”

INTERVAL 6:

Repeat this Mantra after me:

“I LOVE MYSELF DEEPLY & COMPLETELY”

And finally - GIVE YOURSELF A BREAK. Because as a teen you are often experiencing everything for the first time and so feel things far more intensely. Show yourself great kindness and compassion because YOU ARE AMAZING AND DOING YOUR BEST - AND THAT’S ENOUGH.

Email me at info@trainbodybrain.co.uk and let me know if you found this blog helpful - or not! You and your opinion MATTER.