melissa ambrosini, health

Riddled With Anxiety? 6 Things That Will Seriously Help







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Since my teens, I’ve dealt with serious anxiety and panic attacks. It all started in high school over my school work. Doing well academically was very important to me so I studied hard and gave it everything I had, but I was very attached to the outcome. As a result, I put way too much pressure on myself to get good grades. Eventually, my anxiety became so debilitating that my doctor put me on various medications to help me cope. I was even taking hardcore prescription sleeping pills (which, in hindsight, is not okay for a 16 year old). But it seemed like the only solution — I didn’t know how else to survive.

Of course, the medication wasn’t addressing the real issues. It was just sweeping everything under the carpet — a habit I excelled at in all areas of my life. It wasn’t until many years later, when I began to do the inner work, that I really started to see dramatic shifts in my well-being. That’s when things actually changed and transformed on a soul-deep level, and these days, I can proudly say that my anxiety is a thing of the past.

Over the years I have had many of my clients and friends come to me with some degree of anxiety. Knowing that pain all too well, it breaks my heart to see them suffering. But I love being able to guide them through the exact same steps that I used to heal and support myself, and it’s always so amazing to see the incredible transformations they experience.

So if you’re looking to kick your anxiety to the curb, these are the top 6 things that helped me — and hundreds of my clients — to recover and heal…

Be Present

The simple technique of reminding yourself to be present is very powerful and can immediately dissolve worry and anxiety. Easier said than done though, right?! To do this, bring all of your attention into your feet — this will help bring your awareness out of your head and into your body, anchoring you and keeping you grounded. Now feel the sensations in your feet. Feel the blood pumping through your veins. Feel your bones and toes. Whenever your Mean Girl (or Mean Boy) wants to pull you out of the moment, simply let the thought go and bring your attention back to your feet.

You can do this practice as many times throughout the day as you need to. Even better, you can do it no matter where you find yourself — on the loo, at your desk or even on the bus. If you find yourself back in the past or doing some serious future-tripping, just simply bring your attention back to your feet.

Breathe Deeply And Fully

When you are anxious, you tend to do short and shallow breathing, which raises your heart rate and contributes to that panicky feeling. When you feel your anxiety rising, put both your hands on your belly. Place your feet flat on the floor. Close your eyes, relax your shoulders and breathe deeply and fully into your belly. Feel your hands rise and fall with your breath. Take 10 deep breaths, and once you’re feeling calm and centered again you can slowly open your eyes. Do this exercise whenever you feel that familiar worried feeling start to wash over you — the quicker you can do it the better, but it’s never too late.

You can also try this quick and easy, yet powerful mindfulness breathing technique…

  1. Close your eyes.
  2. Breathe in for 5 counts.
  3. Hold your breath for 2 counts.
  4. Breathe out for 5 counts.
  5. Repeat at least 5 times.


It has been scientifically proven that meditation relieves anxiety and calms the nervous systems. With all the chatter and stimulation around us these days, we are more on edge and reactive than ever before. This is why meditation is so imperative — and so potent. I personally have found daily meditation by far the most powerful way to decrease my overall anxiety and stress in my everyday life. It wasn’t until I started meditating twice a day that my anxiety dissipated and my life dramatically changed.

Anxiety does not need to rule your life. Overcoming it requires commitment to yourself.

There are many different forms of meditation, such as guided meditations, using a mantra, or focusing on your breath. Try them all and see what resonates with you. Start with 10 minutes in the morning and 10 minutes at night, and then increase your time when it feels right. This will make a dramatic difference to how you feel, your health and how you show up in the world. The goal is to move through your day with ease and grace, and meditation will facilitate that.

Eat Well

It might sound strange to link your anxiety to what you eat, but the foods you consume have a big impact on your mental health. Studies have shown a correlation between unhealthy eating and high anxiety and stress. If you are anxious, stay away from things like sugar, gluten, dairy, soft drink, candy, coffee and processed junk foods. Instead, add in more grounding and wholesome foods like root vegetables, coconut oil, green leafy vegetables, grass-fed and grass-finished meats. These foods are going to help nourish your body on a cellular cell.

Get Support

The sooner you get over your belief that you’re a superhero and can do everything on your own, the better. We all need support from time to time and that’s ok. We can not do this thing we call ‘life’ alone. Being a Mum, running a business, being a good wife, cleaning the house, cooking, catching up with your besties, washing the clothes, doing errands and life admin are all a full time job in themselves.

So stand in your power, ask for support when you need it, and don’t be afraid to share how you’re feeling. Commit to having an open and authentic conversation with a friend, your Mum, a holistic therapist… whoever resonates with you.

Sometimes, you’ll find that even just the simple act of voicing your concerns out loud to another person is enough to reduce your anxiety — that worry that felt as big as the Titanic suddenly becomes virtually non-existent.

You can even join my transformational program Get Your Glow On. We have an awesome tribe of like-minded soul sisters all ready to welcome and support you on your journey (if you’ve been craving compassion and support, this is the place to be.)

Move Your Body

Physical activity releases endorphins (the happy hormones) which help increase happiness and reduce cortisol (the stress hormone). As soon as you start to feel the anxiety come on, go for a walk in nature, do some yoga outside or take a dance class …  any activity where you are moving your body will help!

Exercise has an immediate effect on your anxiety levels. But even better, regular exercise will decrease the amount of anxiety you feel overall, so make sure you keep at it. Try to move your body every day for an hour if you can.

So there you have it — my top 6 tips to help you ditch the angst and reclaim your inner peace. Remember anxiety can be a thing of the past. Use these tools and you will be well on your way to taming the beast and taking back control of your life.

Now I want to hear from you. Do you have any ways to deal with anxiety? Please share with us in the comments below. Your insight might be the one thing that completely changes someone’s life. And if you have a friend or family member who deals with anxiety, please forward this on to them so we can support them on their journey.

Thank you so much for sharing your tips in the comments below.

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  1. cali says:

    Riddled is exactly it. Silly when im surrounded by a loving hot husband and 2 beautiful kids. I need to be present.

    Gosh why does it always sound easier than it is?

    • Leeanne says:

      Don’t be hard on yourself comitt to trying to do it but know the more you practise mindfulness the easier it will be

    • Julie says:

      I am the same – life is beautiful but anxiety is still a part of my life.

      • Melissa says:

        Was this post helpful honey?

      • Julie says:

        Yeah, definitely. Breathing deeply seems hard in the moment panic starts, however the more I meditate and eat foods in tune with my body’s needs, the less anxiety occurs and the less it escalates into panic. I notice the benefits of moving my body – it’s all about marrying the body with the mind – and being “real”!

  2. Sarah Carman says:

    This is a great post. I think the need for support is so crucial when it comes to managing “life”. I’m an HSC tutor and I see anxiety rear its ugly head for students nearly every week. We need to nurture long-standing friendships and create support networks to reduce the size of our problems.

    And you’re so right Melissa – everyone deserves to feel happy and calm!

    Sarah 🙂

  3. Courtney says:

    A great read Mel, thank you!

    I suffer from anxiety in the face of any form conflict with my partner, which stems from growing up with a frustrated/angry (male) family member. These tips are really helpful, I think they are perfect for preventing anxiety creeping in. I think the breathing exercise would be a good tool for when the overwhelming wave and negative thoughts have already set in.

    Anyone else have more tips for calming the mind of thoughts when I’m already so overwhelmed? I find that the hardest. My mind gets so busy so quickly and it feels like there’s no way out.

    Take care everyone xx

    • Melissa Ambrosini says:

      Hey honey,

      Have you tried meditation? I think that will help you so much.

    • Ebony says:

      Hi Courtney!

      I used to be very anxious, especially at the thought of confrontation and conflict. I found that meditating and speaking to my therapist really helped deal with the underlying issues causing my anxiety…but during confrontation (or if I knew I was going into a situation that might cause anxiety) I would take some of my crystals and hold onto them to channel their qualities. I also find that envisioning certain things in my head helps. For example, if I want to speak my mind but my anxiety/Mean Girl holds me back because of fear I envisage a beautiful, strong, fearless tiger and channel that energy through my heart. Perhaps envision an environment or an animal that you find calming? My go-to vision for calming my anxiety is to imagine each and every person I love standing around me wearing white and they act as a bit of a “shield” – they kick those yucky feelings’ butts! I hope this helps! Have an amazing day 🙂 x

      • Melissa Ambrosini says:

        Hi Ebony,

        Thank you so much for your beautiful suggest. I love this. I am going to try it next time 😉


      • TT says:

        Hi Mel,

        Love the advice, I have been suffering for a few years. It all started when my dad got really sick and later passed away i worry about everything. I was wondering how you deal with the health anxiety side of it? I pump myself with fight & flight and get really scared.

      • Melissa Ambrosini says:

        Hi honey,

        What do you mean by the health anxiety side of it?

      • Courtney says:

        Hi Ebony,

        This is so beautiful and made me teary reading it (PMS is contributing I’m sure). I will definitely try this next time. For so long I ‘shut down’ in conflict in fear of saying the ‘wrong’ thing that would push his buttons and make the conflict worse (my partner is amazing and he suffers from my past experiences contributing to my present). Staying silent often makes the situation worse. I’ve been to a psychologist and this helped pin point why I get anxious, and has helped me deal with those anxious moments but it will never go away I don’t think. It’s something that I will have to consciously work on. And meditation has definitely helped and I really want to make time for it daily.

        Thank you so much for sharing xx

  4. Rebecca says:

    Hi Mel, I love your tips and think they’re all integral. I think that some of these things can be a challenge when you’re working long hours however – or when there’s a certain level of pressure in your job role. For example, not many people can simply leave the office when anxiety creeps in!

    However, I totally agree that meditation, eating well, connecting with others and getting help where needed are all a key part of overall well being. I think it’s also important to consider ways to manage stress while you’re still on deadline with whatever task you’re doing – such as really focusing on the task at hand, and avoiding distractions – as well as prioritising really well. This is important not just for work but also for life and relationships. Thanks for sharing! 🙂

    • Melissa Ambrosini says:

      Hey Rebecca,

      For those who can’t leave work when anxiety creeps in I would suggest going to the bathroom. Take a seat and do some deep breathing this has helped so many of my clients.


  5. Jasmine says:

    Love this post, thank you. I often feel paralyzed with anxiety, as the days get shorter I notice I’m finding it’s getting out of control.

    I work on call & I never know when I will be called away from my family (some times for days at a time)… It’s difficult but being fully present is so helpful.

  6. Lis says:

    Hi Mel,

    Thankyou for this article.i have had mild anxiety for years through uni but really felt my anxiety take over my body and control me when I started a new job after grad. It stemmed from something silly, answering the phone which I had never had to do in a job before. I was perfectly capable of answering that phone, but my anxiety made me feel like I couldn’t. I was off work for three days because I literally could not walk through the office door with out feeling all tingly, nervous and emotional. Anxiety was taking over my body and stopping me from showing my new work how awesome I was. On the third morning I literally had to give my self a talking to, I had to drum it into my head I was better than this!! It was very hard walking into work after the three days, little did my colleagues know the battle in my head! I got through it by changing my way of thinking, pushing myself through that door, and shutting down that mean girl!!!

  7. Beautiful post Mel and I love your suggestions. I’ve suffered from anxiety at certain points throughout my life – usually to do with a stressful situation. I’ve found meditation to be extremely helpful, as well as deep breathing whilst lying on my back, and quitting coffee.

    Coffee is a major stimulant that puts your sympathetic nervous system into overdrive, making you too yang. I noticed a big difference when I cut caffeine out of my diet, even though I loved it! It definitely exacerbates anxiety.


  8. Sarah Kate says:

    Fantastic post, Mel! I’ve struggled with anxiety for years, and it all stems back to pressure at school, as well. I have such high expectations of myself and a HUGE lesson I’ve learned this year is to be gentle on myself. I am enough. Thank you for sharing this brilliant and effective tips. Big love your way. xx

  9. Olivia says:

    Fantastic post Mel. Exactly what I needed at this point in my life, as I have been struggling with a sudden onset of anxiety over last few months which I think has been triggered by work. Feeling more positive and hopeful after reading this xx

  10. Tracey says:

    Such perfect timing! A girlfriend of mine recently told me she gets anxiety before going out with friends.. We laughed it off over a few wines but now I realise this is “real” for her.. Will pass these tips onto her for sure. Thank you for being so open, honest & willing to share your experiences x

  11. Flavia Silveira says:

    Very inspiring!! I will start meditating twice a day now. Thanks for the great post Mel!

  12. Katrin says:

    Great advice Melissa! Love your work. xox
    The things you have discussed certainly work for me – and I have a lot I could be extremely anxious about right now.
    The other thing I love (of which I know you are also a massive advocate) is having an attitude of gratitude. I love keeping my gratitude journal – it keeps me in this attitude 24/7 and when I fall out of it – I kick myself up the butt and remember all I have to be thankful for.

  13. Candice says:

    Hi Melissa, thanks so much for this post. It has come at exactly the right time for me. In hindsight, I think I’ve been suffering from anxiety for years but it’s really come to a head in the last couple of months with panic attacks and some pretty bad insomnia. Meditation and therapy has really helped, but another approach that has also been useful for me is to just let go and stop fighting the anxiety. Learning to just watch it and not buy into it, and trust in a higher power to solve it for me when the time is right. It has helped me see the purpose behind bad times, and view it as a sort of detoxification of the soul that has to happen 🙂 I wouldn’t say I have completely recovered (perhaps I never will) but I have learned a lot about myself and what it means to be human. I am convinced I am a wiser, more compassionate and more peaceful version of myself because of it!

  14. Hi Melissa,
    This is such an informative and insightful post! I have suffered from anxiety since I was a teenager, and I’m happy to say that I now have it under control 🙂 I have used a combination of all 6 methods that you described, and I can attest to these things being super helpful in my recovery. I just wanted to add that for some people, those of us with severe forms of anxiety (generalised anxiety disorder, OCD, panic disorder etc) that medication is also a vital ingredient on the road to recovery. I understand that you promote a holistic approach to health, but for some people medication is essential. If I hadn’t started taking medication at the height of my illness, I wouldn’t have been in a place to even begin any of the other amazing lifestyle changes that you suggested. Of course it isn’t a longterm solution, but there is a lot of stigma around medication for mental health issues and I truly believe this has to change.
    Thank you for bringing awareness to this important and common issue.
    Rebecca x

  15. Louise says:

    This post couldn’t have came at a better time for me! 🙂 I’ve recently developed anxiety from my fear of not being in control all the time. I like routine and to be organised, so whenever something doesn’t go according to plan, I freak out! It’s becoming more frequent too. Sometimes I’ll just wake up in the morning with a racing heart for no reason! Not cool. Thanks for the wonderful tips Melissa, I’m sure they’ll help 🙂

  16. Rebecca says:

    Great post! I suffered from extreme panic attacks whilst driving from traumatic car accident memories and had to fine tune the art of deep breathing and letting the adrenaline release from me. Living with anxiety is a living hell. My top tips I found was to quit caffeine, eat unprocessed highly nutritious food, get sunlight, drink lots of water and exercise!

  17. Charlotte says:

    Thnak you so much Melissa for thos wonderfull helpfull article.

    I discover that I get panic attack really few years ago. I try to fight agains before it become much more stronger than me.
    I think my big problem is my mean girl that I have to lear to turn off.
    I also don’t know where does my panic attack comes from. Before I never been streesed or anxious and today I am worry for thing that not matter and I know but don’t manage to control myself yet.

    Your tips are really good and be sure I gonna try them immediately.

    Thank you for your help


  18. Jo says:

    Even though we know all these things, sometimes seeing things in print is a great reminder. Thank you. I started suffering panic attacks after witnessing a fatal accident in London a few years ago and came back to Australia and suffered from PTSD for sometime. It got to the point where I couldn’t cross a street, some vehicles would freak me out and I hated leaving the house! I found a lovely therapist who gave me lots of fabulous advice on how to deal with it and I am now OK. However, my body thinks that it’s OK to use this as it’s go to response in any stressful situation. The power of the mind, self talk and breathing has helped me through lots of tough stuff … oh and Rescue Remedy!!!! One thing my therapist told me which helped the most was to visual the stressful situation on a big TV and you are holding the remote control. You can fast forward at any time and move to a part in the story that’s not stressful to bring you back to a happier moment.

  19. Ryan says:

    Hey Melissa,

    I happened to come across this article through a good mate of mine and was told about it due to my debilitating anxiety that I have endured through my whole high schooling life like yourself. My anxiety has affected me not just academically but socially as well which has knocked down my confidence levels consistently. I have struggled to get past my anxiety over the past 6 years and continue to try new things to counter it. Techniques that you have described I have tried, as well as consistently eating well and keeping up my exercise through going to the gym and playing footy. However, I still seem to become anxious over the smallest things in my life and I am unable to push the boundaries of life itself because of my past experiences. I feel that if I can’t change my ways soon I could be kept within this shell of anxiety that I can’t seem to break out of.

    Love the article though, keep up the good work,

  20. Sophie says:

    Oh I so understand how school and grades can overwhelm you with anxiety. I spent so long getting 100% grades that when I got to my final year and 100% wasn’t all but impossible I had a complete breakdown from the anxiety. While I love learning I was never able to get my enjoyment of schooling back and after struggling a while with uni gave up and decided to self teach (or online teach) myself everything I could. I think there’s some areas that you can never 100% conquer anxiety in and its usually because you were never meant to be doing them in the first place and should have listened to your intuition. That combined with me also discovering and doing the things you mentioned above truly changed my life. Its amazing how the simplest things are actually what heals anxiety.

  21. Lisa says:

    Cognitive behavioural therapy is one of the most well regarded approaches to treating anxiety.

  22. Keely says:

    Wow I just found this and much needed! I’m 16 and have just been given two prescriptions for hardcore sleeping anxiety pills! I’m having trouble with that, because I really don’t want to take them, cause i feel that they would only bandage the problem instead of fixing it. But it’s honestly so hard sometimes, but I like what you said on how to deal better with these kind of things! I have trouble with school pressures and getting things done on time, similar to you, but I also have major fatigue issues that bring on a lot of rubbish and worry for the next day. Thank you for posting Melissa! Xx

  23. Aimee Stanley says:

    Thanks mel for this amazing piece of supportive advice! Over the last two years i faced social anxiety and was riddled with depression because of this… this didn’t help at all as i was studying my 2nd year at university. So i started listening to your mediations, the one that Lorna Jane had featured on their youtube channel twice a day for as long as i could to keep my anxiety at bay… however at times and even now that im no longer living with anxiety on a day to day basis, i still can get overwhelmed and very anxious at times… I stopped meditating as i fount the balance between me time and degree work hard, but tried my best to fit it in every once in a while… how can i get around having these sudden bursts of intense anxiety and stress? As i simiply have no clue, would a certain type of meditation be better than others for this? X x

  24. Kate says:

    Hi Melissa,

    I have read almost all your articles and posts and I find you so inspiring and uplifting, thank you. I am 24 and have suffered from severe anxiety and panic attacks since I was very young. I have been seeing a wonderful psychologist for the last 8 or so years who has helped me a lot. I managed to overcome a HUGE load of my anxiety in the last few years (a lot of big changes that I went through that were very positive, and I was able to actually discover who I am) but I have found it has started creeping back in in a big way over the last 9-12 months. A lot of it is very similar to Courtney’s anxiety, about suffering from anxiety in the face of any form of conflict with my partner, or if he isn’t happy. The anxiety makes me misinterpret things he says and take things too personally, and therefore not speak up about how I really feel. Then our relationship becomes about my anxiety instead of about us (which is beautiful when my anxiety isn’t involved). I have good self-esteem and I am proud of who I am and what I have achieved, but I really struggle to have self-compassion with my anxiety because it is the one part of me I struggle to accept and I just end up hating that part of me (which I know makes it worse and so the cycle continues). I have started a meditation course and meditating every day which is great and helping me to feel calmer in general, but I find when I am anxious, it still doesn’t make the anxiety go away. I was just wondering if you still get anxiety sometimes, and if you have any other tips?

    Thanks again for inspiring me and all these other beautiful women.

    • Melissa says:

      Hi beautiful girl,

      Thank you so much for sharing so openly and honestly.

      I actually felt anxiety the other night and I realised why. I was future tripping. I wasn’t present and I was stressing over the million things I have to do. Anxiety comes when you are not in the moment. Next time you feel it rise bring yourself back to the here and now. Bring your attention to your feet and really feel the sensations in your feet. That will help ground you and bring you back into the moment. That really helps me.

      Give it a try and let me know how you go darling.


      • Kate says:

        Thanks Melissa. It really helps to know I’m not alone. I’ll give it a try and let you know 🙂
        Also wanted to say I loved loved your 2 articles I read yesterday about unlocking your femininity and the art of having a goddess circle. It reminded me how important my girlfriends are, I sent it to all of them!

      • Melissa says:

        Hi Kate,

        Thank you so much darling that is so sweet of you.

        Sending you so much love.


  25. Justine says:

    Any tips for my little boy 4yo. He gets a little anxious at school and my heart breaks for him ? Thank you.

    • Melissa says:

      Hey Justine, have you considered meditation for your little man? Our little boy does Vedic meditation (or Transcendental Meditation/TM) which you can learn from the age of 5. Otherwise there are guided meditations for kids. I would highly recommend looking into Vedic/TM as a beautiful life long tool when he is ready. There is nothing more powerful to bring you back into balance. x

  26. Bianca says:

    Hi Melissa,

    Thank you for sharing your advice and shining a bit of light on such a hard battle so many people are fighting. I am trying my best to support my 36 year old boyfriend through his battle with anxiety, and I cant wait to read your suggestions to him tonight and some of the comments I found helpful too. I wanted to ask your advice on coping with anxiety at night? He experiences extreme waves throughout his body of tensing muscles, hot rushes, and his mind will not let him return to sleep for hours. He has already tried therapists, hypnotherapy, acupuncture, Chinese medicine, natural medicine, a paleo diet and many other things in just the 3 years I have known him for. He is an inpatient little soul so meditation is something he would absolutely dread but I am continuing to suggest it! He doesn’t exercise, although blessed with a tall slim physique, but I am his biggest cheerleader of enthusiasm to get out and commit to something. I have read for night time attacks to not look at the clock (as that only reassures yourself you’ll never fall back asleep), to not lie there awake for more than 15min – get up and go do something until you feel you can return and fall asleep.. and of course things like no caffeine/ anything too stimulating to close to bedtime. Would love any advice you can share to help those who suffer at night when the day’s distractions are over and you can tend to feel alone. xoxox

    • Melissa says:

      Hi Bianca,

      Thank you so much for sharing that.

      Everything you have mentioned will help but I would absolutely invite him to do some form of meditation. Maybe even doing a walking meditation in the park or along the beach. Trying yoga or any form of movement that he likes, going for a surf even. He needs to clam down his nervous system and any type of meditation is really going to help. Start with 10 minutes per day for a week and see how he feels. He could also listen to some of my guided meditations. They are a great place to start.

      You are such an angel wanting to support him, keep going and please keep me posted with his progress.


  27. Genevieve says:

    Hi Mel,

    Thank you so much for sharing this again today. It was like a sign for me. I have been hospitalised a few times these past few weeks for really scary reactions to Prednisone – and now have chronic adrenal fatigue from tapering off them. Reading the comments reminds me that I am not alone and that this will pass.

    I do meditation and have found it to be amazing and also yoga.

    I so badly want to live the healthy, vibrant life I always imagined and seem to keep hitting walls along the way. Anxiety and depression are my latest obstacle. I was wondering if you could please share your mantra or tips for getting through your initial months when overcoming anxiety/depression on your worst days.

    Thank you for being such an amazing beacon of hope. Big love to you! x

    • Melissa says:

      Hello beautiful Genevieve,

      Thank you so much for your kind words and comment. For me, the best things that helped during those hard times were meditation and deep belly breathing. They instantly allowed me to come back in to my body and out of my head, which is usually where the anxiety and depression start. I also found repeating the mantra this too shall pass very supportive. Maybe try these honey and let me know how you go. Keep me posted with your progress.

      Sending you so much love angel.


  28. Tanja says:

    Mel! I love reading anything you write. It instantaneously makes me feel good. You’re wonderful and inspirational! My biggest tip regarding anxiety is let it be. Allow it to stay for as long as it needs to stay. Don’t fight it. Learn from it. Whats it telling you? In combination with everything you have said, absolutely everybody can overcome anxiety. Sending lots of love. Xxx

    • Melissa says:

      Thank you so much for your beautiful words Tanja, I LOVE having you part of our epic tribe.

      You’re so right honey you can overcome anxiety and not fighting it and letting it be is key. Thank you so much for this awesome tip. I know personally for me that has helped loads.

      Sending you so much love.


  29. […] and understanding the influence of our internal “Ego” (or “Mean Girl” as Melissa Ambrosini calls it) on how we perceive ourselves and situations. You can read about it here. I am also a […]

  30. Anna says:

    Fantastic tips Melissa!
    I have suffered anxiety for most of my life and have taken anti-depressants for 7 years. However I have been medication and anxiety free for over a year now.
    My tips would be
    – look after your GUT HEALTH.
    I honestly believe that introducing daily fermented drinks and foods into my diet has GREATLY improved my mental health.
    I’m feeling much more balanced and life’s up and downs don’t seem to bother me so much anymore. I’m also sleeping better and thinking clearer.
    – don’t let your ‘bucket’ get too full. My husband can always sense when I’m heading for an anxiety crash and will often suggest that I start ’emptying out my bucket’…which basically means I need to rest…both physically and mentally.
    So instead of being in 4th gear, I slow things down and do things such as go to bed really early, ignore the housework for a few days and read a book instead, cancel any social catch ups so I can have more me time & meditate etc.
    When I take things slow for a couple of days, i can literally feel my ‘bucket’ emptying and all of a sudden those things that were causing me anxiety don’t seem so ‘real’ anymore.
    Thanks for speaking out about this important topic Melissa.
    Big hugs to all my anxiety buddies out there xxx

  31. Jess says:

    Hi Mel,

    This article was a helpful reminder that there is always something you can do in the moment.

    I only realised/accepted that I have quite bad anxiety a couple months ago. It’s been a journey to really start to tackle key issues that have brought it up. I’ve always related so much to your story though.

    I’ve followed your journey since the first post you ever made. You have definitely been my mentor from afar in my early 20s. I’m so appreciative of the time you invest in writing these blog posts. They have truly helped me grow and evolve over the past 3 years or so.

    I’m so grateful for you!


    • Melissa says:

      I am grateful to you Jess, thank you for continuing to show up for you. You’re awesome! Keep going sista. You got this 😉

  32. Felicia says:

    Thank you for this post! Definitely something that I needed to read right now. I’ve been iffy on meditation, but I need to try it out again and fully commit!

  33. Richard says:

    Great post,
    Recently I have been breaking down crying in all weird crazy places, leaving work early, not wanting to talk and see anyone etc
    But after taking some of the above steps i am feeing better and slowly learning that I need to think about the now not the future which we have now power over.
    I downloaded a lot of guided meditation apps and I use them 3-4 times a day and I feel they are a massive help.
    Companies should get their staff to mediate it would help the world to a lot of people .

  34. Christine Ott says:

    How do I join the Get your glow on tribe

  35. Rebica says:

    How can i join? Please provide me details Melissa. And Thanks for this article. Love it.

  36. Melissa says:

    What if I practice all of these and take my medication daily, but nothing seems to be working?

  37. Rachael says:

    Allocating ‘worry time’ and using a diary to express my worries and problems.

  38. N. White says:

    Your support group seems to be for women. My son just turned 17, but what you describe is him. Do you have any advice for where he can get help and support? Thank you.

  39. Ben Gibson says:

    I’m a big movie guy. Sometimes, when my anxiety arises, I try to think of funny scenes from my favorite movies. Scenes that I find so funny or so entertaining, I can’t help but smile.

  40. jessica sylvester says:

    Thank you I will follow Thee steps ❤️

  41. Ann says:

    Daily anxiety and panic attacks……I need help and now I am trying cbd, but the thoughts of using something “new” makes me anxious my family and friends sympathize but don’t understand. Please advise. I will try the 6 steps above….right now it’s hard to leave the house

    • Hey Ann, I am sending you so much love right now. Do you have someone who you can call right now for some support? Please do that and in the meantime, I would book in to see a professional and try some deep breathing and meditation. They have helped me so much, darling. I am not a professional in this area but that has helped me so much. Please reach out to a friend and get some support and book in to see someone who can guide you. I am sending you loads of love. xx

  42. E.G. says:

    All about timing… My wife and I took a weekend to get away in our motorhome and during our walk I expressed how I’m feeling with life right now with everything that’s going on in our world (COVID, politics, society, economy) along with my personal worries. I actually used the words “riddled with anxiety” and I have never used that statement previously. Later in the day I did a Google search using those words and came across this blog. I enjoyed reading your techniques and it helped me to understand that I’m not alone with these feelings. My wife is awesome with her support and it helps, but sometimes it helps me to read about others who have been there and survived it.

    • I’ve been there but meditation really helped me. Have you tried it? Give it a go and commit daily for 2 weeks and see how you feel. Report back to me, I would love to hear. Sending you and your wife so much love. Stay well. xx

  43. Salubritas says:

    Very good article! It is very interesting to say that you have described very important tips in your blog. Very nice to read. I had anxiety but after reading your blog I solver my problem. Thank to sharing such wonderful article.

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