Be Calm Quotes

“You, your resilience, and your capacity for growth are actually much stronger than your anxious thoughts—”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Imagining what-if situations that may or may not come to pass is maladaptive. • Anxiety responds to treatment; you can and will get better.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Believing that reducing anxiety is in your control and hard work will pay off makes all the difference. You can do this!”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Imagine a triangle with “Feelings” in one corner, “Behavior” in another, and “Thoughts” in the third. These represent the three main paths to change, which lead to relief from a wide range of anxiety symptoms. This book is divided into these three main sections, too.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“NOTE: Becoming aware of anger doesn’t mean you need to react to it. One client I worked with recognized that when she was starting to become angry her jaw clenched up. Recognizing this anger signal helped her know when she was angry long before it became intense enough to be self-defeating.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“STRATEGY: SITTING WITH DIFFICULT EMOTIONS It is likely you have avoided negative emotions because you’re afraid of feeling them or you don’t know how to feel them. Here is a way to do just that, and it takes only 10 minutes: 1 . Set a timer for 10 minutes. Bring to your conscious awareness an emotion you tend to avoid or suppress. Try to conjure it up so you can feel it right now. 2. Observe where in your body you experience the upset or discomfort. Recognize how it feels. See if you can literally visualize the feeling as you experience it in your body. Instead of fighting the feeling, welcome it in. 3. Whisper out loud, “Welcome, I’m glad you’re here.” See if you can observe the feeling, almost as if you are looking down on a physical thing separate from yourself. 4. Internally note: “I notice a feeling of -------- coming over me.” Tell yourself, “I am making room for you,” or “I can feel this feeling and also be okay.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“IMPORTANT NOTE: Worry often appears at night because we have been so busy during the day we haven’t been able to emotionally connect with ourselves so all the things we haven’t thought about crash in once the lights are out. To counteract this, set aside 30 minutes each day for what I call “total worry time.” Take out your notebook and put all your worries on the page: Consider how you’re feeling, what needs to get done, and what worries you about the days or weeks ahead. Then when the lights are out, your brain won’t have to remind you of everything you haven’t thought about earlier.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Caffeine: It’s astounding how many people who struggle with anxiety also drink a lot of caffeinated beverages. Make no mistake: Caffeine increases anxiety. Decreasing or eliminating caffeine and other stimulants from your diet will immediately lessen the intensity of your anxiety. Consider removing all caffeine from your diet, and if that’s too hard, halve it and work down from there.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“When you experience an anxious-thought spiral, observe your physical sensations—tight chest, tense shoulders, racing heartbeat, whatever they are—and give them your full attention, breathing in and out. As you acknowledge it (“I see you” or “There you are”), it will likely change to a different sensation. Recognize these sensations are communicating how alive you are in this moment.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“STRATEGY: MINDFUL MOVEMENT Use the simple act of mindful walking to ground yourself into the here and now and to let go of or decrease the intensity of obsessive thinking. You can do this anywhere and at any time—walking to your car, walking around the grocery store, walking around your neighborhood, or walking to work. While walking, focus less on your thinking self and more on your physical experience. For example, what does your foot feel like as you lift it and lower it to the ground? How do your arms feel as you move? Try to feel the earth from within your body. What is that sensation like? Does the sole of your foot on the ground feel heavy? Can you make it soft? Explore each of your senses. Notice what you feel on your skin; is the air hot or cool? Do you smell anything as you inhale and exhale? Simply observe any sounds you hear. Notice what you see. You are here in this moment; feel your presence and your alert state of mind. With each step, mindfully breathe in, and breathe out. Count your steps as you inhale and as you exhale. How many steps does it take as you inhale? How many as you exhale? Keep your attention on the steps and your breathing. Each time you become aware of your mind drifting, gently bring your attention back to observing what it feels like in your body to walk. There is no rush; all that matters in this moment is to be aware of your body as it glides through space.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“You can and will find relief from anxiety, provided you learn to believe in yourself.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Get ahead of your anxiety by identifying strategies to use before you encounter anxiety-provoking situations, and write down a strategy that you think will be particularly suited for that specific trigger. For example, if you’re going to have a pressure-filled meeting at work, you might write on your calendar “express your feelings through writing” when you get home that evening. Or if you’re anticipating being annoyed with a friend or family member, you might practice “exploring anger” before the visit so you’ll be more aware of and better able to manage your irritation.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Remind yourself that you want this, and you can and will do it.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Check- In It’s all too easy for the brain to slip back into old habitual patterns. One extremely effective way to prevent backsliding is to make a regular practice of checking in with yourself and consider the ways you’re improving/changing. When you check in, you can assess what’s going well and what you might have lost sight of on your path to a peaceful life. And you can recommit to persevering. Rewiring the brain takes practice and time.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Every couple of weeks, reflect on where you started. Remind yourself of what your life was like then and how that anxious life motivated you to adopt a program to improve. Freedom from anxiety is here for you. Open up to the ease and calm that is within your reach. You are worth the investment.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“No longer avoiding what you fear means paying attention to how you feel, not just at the moment you avoid, but over the longer term.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Here are three quick and easy strategies for decreasing the physical agitation and arousal—shortness of breath, increased heart rate, sweating, shaking—that accompany panic and anxiety: Take slow, deep breaths, feeling your chest rising fully. Each time you exhale, make the exhalation a little longer than the one before. If you’re too keyed up to breathe freely, count your breaths. Counting helps distract your brain from anxious thoughts. Count 1 when you inhale, 2 when you exhale, and so forth up to 20. Then start again with 1. Repeat this a few times; the arousal will start to decrease. If breathing doesn’t work, place your hand on your heart. Notice the speed. See if you can slow it down with your breathing. Put all your attention into observing the beat . . . beat . . . beat . . . of your heart.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“The idea that we have to worry or remain hypervigilant so bad things won’t happen to us is an illusion. Bad things, including suffering and sorrow, are sadly part of life. It’s not your job to become certain of the uncertain. The only real control we have is to accept reasonable uncertainty so anxiety doesn’t rob us of joy, or of the pleasure of being fully present in this life now.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“List in your notebook what your fears are before entering a specific social situation, and next to each fear write out how you could respond and appropriately handle the situation should it occur.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Accepting anxiety doesn’t mean you’re a victim of it or that you’re giving up and allowing it to control you. Acceptance doesn’t even mean you like what you’re experiencing. Acceptance is the idea that it is what it is. When you look out the window and see rain you don’t say to yourself, “It’s raining, I have to fix this!” You also don’t say, “I’m a victim of the rain,” or “I’m being abused by the rain,” or “It’s raining, I give up.” Perhaps you don’t love the rain, but you pull out an umbrella, you keep moving forward, and you know that eventually the rain will stop.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Identify what you can do now to start living the kind of life you truly desire. Any small step toward your values will improve your mood and anxiety. Get out your notebook and map out a plan to start taking committed action toward something you value. Here’s how: Identify value: Example: Psychological growth 2. Identify goal: Example: Increase self-esteem 3. Identify step to take to reach goal: Example short-term action: “Every day do one task that makes me feel competent—pay the bills, make a meal, exercise, volunteer, help a friend.” Example long-term action: “Ask boss about what’s needed for a promotion,” or “Sign up for a class.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“rate your anxiety for the day, using a 1 to 10 scale, with 1 being entirely relaxed and 10 being full anxiety meltdown.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“Assess what’s coming up by digitally or manually marking red, yellow, and green zones on your calendar. Red zones are those that are more anxiety fueled, green are those where you expect to be fairly at ease and feel less internal pressure, and yellow are in the middle, where you imagine you will feel neither very anxious nor very relaxed.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“STRATEGY: RECORD YOUR THOUGHTS Keeping a record of your thoughts is a powerful strategy for breaking out of the anxiety spiral. Instead of those thoughts going around and around in your head, writing is a way to examine them in a more realistic, less emotional light. This kind of reflection puts you in control of your thoughts instead of your thoughts controlling you. Then you’re no longer reacting to unrealistic, over-the-top thinking that only ramps up your anxiety.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“An actionable item can be accepting a situation as it is and doing nothing. Then each time the fear comes to mind, practice acceptance instead of rumination.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“You’re not your thoughts. You’re the leader, the conductor, the captain—the one who oversees and observes—your thought stream.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“If you keep practicing, you’ll find that thoughts, emotions, and sensations pass, only to be replaced by others. Calm invariably returns. Your thoughts will not frighten you when you recognize that they are temporary and not a direct reflection of reality.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“The world is against me. Notice the little things: light traffic, good weather, a kind person helping you in some way. Catch the world when it’s being good to you.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“A precise time provides a cue for the brain that will hasten the “neurons-that-fire-together-wire-together” process.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now

“It’s not that they never feel anxious again, but they find methods to cope in healthy ways and stay present in their lives. Anxiety is treatable, perhaps more so than any other mental health problem, and people get better by consistently applying new ways of thinking and coping.”
― Jill P. Weber, Be Calm: Proven Techniques to Stop Anxiety Now