Why Do I Feel Anxious for No Reason — A Guided Meditation to Feel Grounded

Sometimes, you just feel unsettled before you even know why. You carry on with your day, but there's something in the background. That tension, a restless feeling, the sense that you can't quite get comfy inside. And when someone asks what's wrong, you don't really have an answer.

Nothing obvious has happened. There isn't a clear thing you can point to. If you've been asking yourself, why do I feel anxious for no reason? Let's take a little time together.

You don't need a perfect explanation. Hi there. This is Calming Anxiety. I'm your host Martin, clinical hypnotherapist and former paramedic, and this episode is from Anchored my own app.

There's the Instant Car lm It's on iPhone and Android, and it's always there, over 2,500 sessions, to explore and enjoy. Now find your quiet place, where you won't be disturbed for a while. And if you feel comfy, just close your eyes. There's no particular feeling you have to create.

You can arrive exactly as you are. Allow your jaw to loosen now. Let the shoulders just soften a bit. Today, we're going to try some gentle 4-7-8 breathing.

In through the nose for 4, holding softly for 7, and then out for 8. It's just a comfortable count, not a test. If you need to shorten it, you can. You're also welcome to breathe naturally throughout, and just listen to my voice.

Let's begin. In through the nose, 2, 3, 4, hold softly, 2, 3, 4, 5, 6, 7, and out through the mouth.

3, 4, 5, 6, 7, 8.

Let an ordinary breath now just come and go. There's no hurry to begin again. Let's do that again, ready? In 2, 3, 4, hold 2, 3, 4, 5, 6, 7, and out.

2, 3, 4, 5, 6, 7, and out.

Let the muscles around your neck soften a little more, and one more round. Breathe with me. Breathe in 2, 3, 4. Hold softly now.

3, 4, 5, 6, 7, and gently out through the mouth.

3, 4, 5, 6, 7, 8.

Now let your breathing return to its own natural rhythm. No more counting. Feeling to get right. Feel the breath arrive and then feel it leave.

And you may still feel some restlessness. You may notice a little more space. Whatever you notice, you don't need to turn it into a judgement about how well you're doing. Let the next breath be an ordinary one.

And the one after that. When you can't relax, it's so easy to start giving yourself instructions, to say calm down, stop thinking, just let go. But you may already have been trying too hard. So let's make the next few minutes softer and easier.

Feel your hands resting. Just the contact beneath your feet. Listen to the one sound in the room again. You don't need to push any thoughts out.

You can notice I've gone back to searching and then feel the chair or the bed beneath you. Or the weight of your hands. Or the movement of an easy breath. But within this moment of noticing, visualize these words, repeat them after me if you wish.

I can care for myself without having every answer.

I can feel unsettled and still take one gentle step.

I do not have to solve my whole day in this moment.

In my thoughts run ahead, I can always return to what's around me.

I am allowed to ask for support.

I can speak to myself with kindness even when this is difficult.

Now you don't have to believe every sentence completely. That's normal. But just choose one that feels the most useful. Perhaps it's simply I don't have to solve my whole day in this moment.

Then let that stay with you for an ordinary breath and then another. And then notice where you are again. The surface beneath you, the air against your skin, the sounds that continue around you and the hum of the world outside. You have somewhere to return your attention to even when your mind feels busy.

To take this sense of balance and self-worth with you throughout the rest of the day and the other days in the weeks ahead. Here are your three daily caring tips. One. When you notice anxiety without any obvious reason, describe it gently.

I'm feeling unsettled at the moment. It gives you a place to start without adding criticism. Two. Choose one small manageable next step.

Have something to eat, step outside for a little while or do one ordinary task. Give yourself permission to take the day in smaller pieces. Three. Let somebody know if you've been struggling.

You can tell a trusted person, "I've been feeling anxious and I could use a little company. You don't have a polished explanation to reach out." And now my friend. Let's come back to the room around you.

You know your feet. With all your fingers gently, notice your shoulders and let them settle however feels comfy. Take a slightly fuller breath in, hold at the top and then as you breathe out, just roll the shoulders and stretch out the arms. And when you're ready, open your eyes or lift your gaze and look around the room.

You can take a moment to take it all in before moving on. Right, one more thing and then we'll part for the day until tomorrow. I put together something free. Genuinely, it's called Martin's Five Things to Try when Anxiety hits.

It's five simple things to help you have something to reach for when you need a little support. You can find it at calminganxiety.org/calm.

Have a look whenever it suits you. Take what you need and leave the rest. Take care of yourself, my friend. I'll be right here again with you tomorrow.

So in everything, every thought, every word, every action. Be kind.