Do you want to be less stressed? Do you want to feel less anxious? Of course you do. In this seven day challenge, you are going to learn exactly how you can do that. Do you find yourself awake at 3am with a million thoughts racing around your head? Does your body feel extremely tight and tense from all the stress you have inside you? If you do, you don't have to worry anymore because in this video you are going to learn how to reduce your stress and anxiety in less than seven days. All you need to do is find 30 minutes a day to follow these very easy four steps. I recommend finding the time in the morning so you can feel less anxious and stressed for your day ahead. Are you ready? Of course you are. Let's de-stress and reduce your anxiety. Step number one, check in. How are you currently feeling? Anxious? Stress? Sad? Overwhelmed? insecure? The first step is to recognize how you are feeling. Research has shown that once you label the emotion you are feeling, it allows emotional processing to start taking place, helping you to feel better. Step number two, breathe. Slow, smooth breathing is the quickest and easiest way to calm your stress response and activate your rest and relax system in just a few seconds. Use the belly breath technique in a five count breathing pattern. Relax your shoulders. Inhale slowly for five counts. Exhale slowly for five counts. Remember to belly breathe, letting your stomach expand and shrink back down with each breath. Imagine a paperback slowly filling with air and then deflating. Focus on breathing this way for at least five minutes. Step three. Right and let go. This is the time to declutter your anxious and stressed mind. Whatever you are feeling or experiencing, write it down. What's been going on in your life? What are you anxious or stressed about? What happened to make you feel this way? What exactly are you worrying about? Write down the first thing that comes to your mind. Once you have written down everything, rip that piece of paper up. Yes, that's right. Rip up the piece of paper and let go of those emotions. Step number four. Walking. Walking is amazing for your body and mind. Take a ten minute walk. It doesn't matter where you walk to. It could be around a park or around where you live. It does not matter. Whilst walking, use all of your senses. What do you smell? What do you see? How does the wind feel against your arms? Take in what you can see whilst you're walking. By using your senses, you are staying in the present moment and not thinking about the future. We are only interested in this present moment of time. Once you have completed these four steps, you should begin to feel less stressed and less anxious so you can carry on with your day. After doing this for seven days, you should feel like a completely new and different person, a lot less stressed and a lot less anxious too. So there we have it. Those are very easy, very simple, very doable, four steps to help you reduce your stress and anxiety. If you're going to start the seven day challenge right now, make sure you go down below and hit that like button and also whilst you're down there, make sure you're subscribed and you've turned the bell notification button on so you never miss a helpful uploads like this that are going to help you. Also, make sure you're following us on Twitter and on Instagram. Good luck with your seven day challenge. I promise you, you will feel like a completely different person once the seven days have passed. Take care guys and girls and I'll see you all again for another video.