Three Practical Self-Care Tips

Are you feeling overwhelmed by racing thoughts or a sense of constant unease? In this session of the Calming Anxiety Podcast, host Martin leads you through a powerful 10-minute guided meditation for anxiety relief designed to quiet the chaos and restore inner peace.

We utilize proven nervous system regulation techniques and diaphragmatic breathing for beginners to physically signal safety to your brain and lower cortisol levels.Whether you are seeking a daily meditation for overthinking or looking for a way to stop a panic attack before it starts, this session provides a mental sanctuary. Through a safe place visualization at a still lake, you will learn to observe your mind without being swept away, building long-term resilience to stress one breath at a time.

Chapters & Timestamps

• 00:00 – Cold Intro: Moving from Chaos to a Quiet Center
• 00:15 – Welcome to the Calming Anxiety Podcast
• 01:00 – Diaphragmatic Breathing & Nervous System Regulation
• 03:45 – Safe Place Visualization: The Still Lake
• 05:00 – Affirmations for Overthinking & Anxiety Relief
• 09:00 – 3 Caring Daily Tips for a Happier Life
• 10:00 – Closing Thoughts & Final Reflection

Daily AffirmationsRepeat these powerful phrases to anchor your mind and build internal strength:

• "I am safe in this moment."
• "My thoughts are like clouds, but I am the sky."
• "I have the power to stop a panic attack before it starts by returning to my breath."

3 Caring Daily Tips for a Happier LifeTake these simple grounding techniques with you into your day:

1. The 5-5-5 Rule: If you feel heavy or anxious, name 5 things you can see, 5 things you can hear, and 5 things you can touch.
2. The Digital Sunset: Give yourself 30 minutes of screen-free time before bed tonight to allow your brain to fully decompress.
3. Check Your Win: Each evening, identify one thing you did well today, no matter how small it may seem.

A Heartfelt RequestIf this meditation helped you find a moment of stillness today, it would mean the world to me if you could follow the show on Apple Podcasts. Your support—especially leaving a 5-star review—is the most powerful way to help this podcast reach others who may be struggling with anxiety and looking for peace.Thank you for choosing to show up for yourself today. Remember: Smile often, think positive thoughts, and to your soul... be kind.


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Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:

Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain

Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/

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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk

YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1

 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.