** Replay of Episode 27, Original air date, February, 2023 Anxiety can prove to be extremely incapacitating, presenting a significant challenge to handle in real-time. Whether you're grappling with anxiety personally or seeking ways to assist others who are, this episode offers practical tools that you can begin to apply immediately. In this session, Adam provides three uncomplicated daily activities to help combat anxiety: breathing exercises, aerobic workouts, and maintaining a gratitude journal. Despite the abundance of intricate data surrounding mental health, Adam imparts simple strategies that anyone can assimilate into their daily routine. These strategies can be employed spontaneously during bouts of anxiety, eliminating the need for monetary investment or exhaustive research.Here are some power takeaways from today’s conversation: Simple breathing techniques to alleviate anxiety Aerobic exercise for anxiety relief The power of a gratitude journalEpisode Highlights:[Adam recommends taking 10 deep breaths where you breathe in through your belly for a few seconds, hold it for a couple seconds, then exhale slowly while focusing on relaxing your jaw, shoulders, and hands. Breathing deeply into your belly fills your lungs with more oxygen than shallow chest breathing, which can help calm anxiety. Practicing deep breathing trains your body and mind to relax during anxious moments.[Adam recommends low-intensity cardio like biking, running, or walking to elevate your heart rate enough to get benefits, but not too intensely. He suggests using the Maffetone method to calculate your maximum aerobic heart rate by taking 180 and subtracting your age, and staying below that threshold during exercise. Aerobic exercise can help reduce anxiety by creating more positive energy and endorphins. It also builds endurance so you can think more clearly during workouts.[Start journaling 3 things you are grateful for in the morning to frame your day positively, and again at night to reflect on your day. Writing down things like family, health, or basic abilities like breathing can help shift one's mindset. Journaling gratitude is also suggested as something that can be done during anxious moments to help reframe thoughts. Doing it daily in the morning and evening further reinforces gratitude and a more positive outlook.Resources Mentioned:Follow Adam…Sign up for my newsletter and get my free Foundations of Flow Training:Follow me and turn fear into flow!IG: @theadamchillYouTube: @adamchill TikTok: @theadamchill