Alleviating Fear & Anxiety… Just Breathe

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The importance of self-care, in my mind, can’t be overstated. It’s become a priority in my life over these past 18 months, and it will continue to be a focus going forward.

Recently, on Oct. 10, we observed World Mental Health Day. As individuals across the globe focused on mental health, I shared six key actions I believe can help to bring balance into our lives.

  1. Get a Good Night’s Sleep
  2. Nourish Your Body
  3. Exercise Regularly
  4. Limit Screen Time
  5. Engage with Others (and the World Around You)
  6. Explore Nature

I invite you to read more about these steps in this blog post.

Just Breathe…

One action not listed, but that’s helped me tremendously, is something I’ve talked about previously (and in the video above): Purposeful Breathing.

As part of the #AskKevinGuest social media series, members of my online community have asked questions and I’ve answered a few on Facebook, Instagram, and Twitter (please feel free to tag me in your questions).

One question centered on my seemingly relaxed nature on stage and asked how I work to alleviate any fear or anxiety that might naturally occur when presenting or performing in front of large groups.

First, I’m glad to hear my anxieties and self-doubts aren’t readily apparent. It’s something I continue to work on. That said, I’ve definitely experienced my share of panic on stage.

In fact, one story I share in my book All the Right Reasons, discusses an especially uneasy moment backstage ahead of a performance at the Grand Ole Opry.

Here I was about to perform on one of music’s most-hallowed stages and a flood of negative self-talk entered my mind. My heart raced, I questioned my abilities, and I couldn’t enjoy the experience.

Fortunately, at that moment, I leaned on a breathing exercise I’d learned. It’s something I now do regularly — before important presentations or performances and any time I catch myself feeling anxious or stressed.

A Breathing Exercise

I take viewers through the exercise in this video, but if you think about a square, you can picture the exercise (closing your eyes also helps):

  1. Breathe in for four counts
  2. Hold it in for four counts
  3. Exhale slowly for another four counts
  4. And finally, maintain the exhale for four counts before repeating the cycle

I usually do that four times. It’s amazing how it sets my mind right. It allows me to become present and to achieve what I know I’m capable of accomplishing.

If you’ve tried this or similar breathing exercises, I’d love to hear about how they’ve worked for you. Please feel free to leave a comment and let me know.

And don’t forget… Just Breathe.

A version of this article originally went to e-newsletter subscribers on Sept. 21, 2021. I invite you to subscribe.

World Mental Health Day: 6 Actions to Maintain Balance During Pandemic

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Recently, on Oct. 10, we observed World Mental Health Day. As you know, self-care became top-of-mind for me over the last several months. As the world focused on mental health, I shared six key actions I believe can help bring balance during the ongoing pandemic.

Some thought the pandemic wouldn’t last this long. Others are predicting it will last until 2025. Regardless, we need even more self-care to make it through, to ascend higher, and to help others.

Six Actions to Benefit Mental Health

  1. Get a Good Night’s Sleep
  2. Nourish Your Body
  3. Exercise Regularly
  4. Limit Screen Time
  5. Engage with Others (and the World Around You)
  6. Explore Nature

Getting 7-9 hours of sleep each day, listening to your body on timing to eat nutritious food, and dedicating yourself to regular exercise are the first areas of focus for self-care. These actions, I believe, will bring a noticeable sense of balance and harmony.

The next three action items place the focus squarely on ourselves. Studies show we spend an average of 4.2 hours per day in apps. The screen time works counter to finding personal balance and calmness.

Nearly everyone is suffering from fatigue with endless virtual meetings that fill our days and devices that pull us into our screens for hours on end. It’s important to unplug, minimize screen time, be more mindful of how long we’re on devices, and look up to engage with other people, nature, and things around us.

If a person feels anxiety over device separation, it’s important to talk to someone. Whether it’s a professional therapist or trusted friends, they can help us see a new perspective and rekindle healthy hobbies, such as a walk outdoors.

I learned firsthand growing up in Montana that spending time in nature is therapeutic. It’s obvious we are natural beings and while in such surroundings, we can almost feel ourselves uniting with nature. Look at this step as an escape, even for an hour, to fields and mountains, which can enrich our soul and quickly bring back balance and harmony.

Simple acts like these get us away from the crowds and allow us to spend solitude time to think and take personal inventory. That level of solitude time will likely become your favorite time of the week.

Learn More

Designed to help others find balance, my book, All the Right Reasons, reveals 12 principles for living a life in harmony. All proceeds benefit The USANA Foundation.

World Mental Health Day, first recognized in 1992, is an international day for global mental health education, awareness, and advocacy against social stigma. It’s led by the World Federation for Mental Health, a global mental health organization with members in more than 150 countries.

I shared these thoughts and more in a news release that went out on Oct. 10, 2021.

Where Do You Find Inspiration?

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Recently, I’ve shared a couple of videos that got me thinking about inspiration. The videos came about after I asked my social media followers to ask questions, let me know what’s on their minds, etc. I received several excellent questions, so thank you!

In case you missed the clips, take a look below…

Sir Paul McCartney

Where do you find inspiration?

The first one describes my all-time favorite musician — Sir Paul McCartney. Those who know me, know I’m a huge Beatles fan. Sometimes, it’s scary to meet your heroes for fear that they’ll let you down. What if they’re not the same person they portray on stage or in interviews? In other words, what if they’re a jerk?

Well, Paul McCartney lived up to my expectations, and he continues to be a source of inspiration for me.

Years ago, I had the opportunity to attend a Paul McCartney soundcheck. His crew was setting up for one of his big stadium concerts. It was closed to the public, and there were only a couple of us there who weren’t part of the band or production crew.

Soon, Paul McCartney came out. I watched him hug and greet members of his crew by name. He asked them how they were doing and how their families were doing. He went around to everybody and personally had a moment with them.

It demonstrated the importance of personal interaction and truly caring about others. Here we have one of the biggest stars of all time. It’s his concert, he’s the boss. But he took time to recognize people by name, greet them, give them a hug, and sincerely ask them how they were doing.

It’s an example to me that no matter how famous you are, personal relationships and communication matter. Taking time to acknowledge others is so very, very important. Sir Paul McCartney’s always been a musical hero of mine. But after witnessing that soundcheck, he became an even more impressive figure in my mind.

Abraham Lincoln

Another question I received: Who do I turn to when I need inspiration or guidance? Well, there are many from the religious side, which I’ll leave for another time. From the non-religious side, somebody who’s inspired me is Abraham Lincoln.

He’s someone who came from a meager upbringing and had to find his own way in the world. Throughout his life he stood for things he truly believed in — even if they weren’t popular opinions.

Basically, risked everything because he felt so strongly about certain things. Now, looking back on history, his steadfastness had a positive effect on millions of lives. Abraham Lincoln was insightful.

One story I appreciate… One of Lincoln’s relatives sent a letter asking to borrow money. Lincoln declined because he felt that if he gave the money, it would do them more harm than them having to earn the money themselves.

Many instances from Abraham Lincoln’s life inspire me to want to be a better leader and a better person.

How About You?

Who do you turn to for inspiration? I’d love to hear. In All the Right Reasons, I go into greater detail about who inspires me and where I find my inspiration.