We all know this feeling — a knot in your stomach, sweaty palms, and racing thoughts that refuse to let your mind rest. Even a small worry, like “Did I turn off the iron?”, can turn into full-blown panic.
But according to psychotherapist Sally Baker, just 15 minutes of mindful action can help bring the situation under control.
As Daily Mail reports, British researchers note that the number of people living with anxiety is steadily increasing. In England alone, millions take antidepressants, and hundreds of thousands seek psychological help. Therefore, the expert says, “it’s very important to learn to stop anxiety at its root.”
Baker compares anxious thoughts to seeds: the more attention you give them, the more they “grow.”
“The more you focus on your worries, the more sunlight and water you give them,” she explains.
To stop this process, you need to interrupt the stream of thoughts: say “Stop!” out loud or take several deep breaths. Even short physical activity — taking a few deep breaths by the window or walking up the stairs — helps restore body and mind balance.
If anxiety persists, the specialist recommends using a 15-minute method called I.C.E. (Identify — Calm — Exchange).
1. First, identify the source of your anxiety and notice where it manifests in your body — in your chest, stomach, or neck.
2. Then, focus on two points in front of you, and gradually shift your gaze to the space between them — this calms the nervous system.
3. Finally, the exchange stage: return to the original anxious thought, but now with a calmer state of mind.
“The old anxious chemistry is replaced by new chemistry — one of peace and stability,” Baker explains.
If the anxiety returns, the process can be repeated as many times as necessary.
According to the specialist, practicing this simple technique regularly helps manage anxiety without medication — and is even suitable for people who experience panic attacks. The main thing is not to get trapped in the whirlpool of thoughts but to act. Sometimes, just 15 minutes are enough to restore inner peace.
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