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How to handle anxiety at work? Today, Melvyn asks: — "Any quick tricks to calm my nerves when I start feeling anxious?” — Welcome to Episode 199 of AskMatty! Here’s my answer, Melvyn: — Ever tried Alternate Nostril Breathing? Or, if you prefer the Indian name, “Nadi Shodhana”? It’s a simple breathing technique used in yoga and meditation. It’s gonna help you calm your mind when you feel anxious. Let’s see how to give it a try. 1.    To start, sit in a comfy spot. If you’re on the floor, cross your legs. If you’re in a chair, keep your feet flat on the ground. Just make sure your spine is straight but relaxed. 2.    Now, close your eyes and take a deep breath. Just to relax your body and mind. 3.    Now, rest your left hand on your left knee, palm facing up. And bring your right hand to your nose. Use: →    Your right thumb to close your right nostril →    Your right ring finger to close your left nostril 4.    Alright, now we can start the first breath cycle. Close your right nostril with your right thumb. Inhale deeply through your left nostril. Count to 4 as you breathe in. 5.    Now, use your right ring finger to close your left nostril while releasing the right nostril. Hold your breath for 4 seconds. 6.    Now, release your right nostril and exhale completely through it. Count to 4 as you breathe out. 7.    Now, keeping your right nostril open, inhale through it. Count to 4 as you breathe in. 8.    Now, close your right nostril with your right thumb. Hold your breath for 4 seconds, keeping your left nostril closed. 9.    Now, release your left nostril and exhale completely through it. Count to 4 as you breathe out. 10.    Great! You’ve completed a breath cycle. Now, repeat it for a few more cycles (from step 4 to step 9). After a few practices, aim to do it for 5-10 minutes without stopping. That’s it. Oh, just one more thing. As you practice, remember these 3 things: →    Focus your attention on the flow of your breath →    Try to make your inhalations and exhalations smooth and steady →    After ending the practice, take a minute to stay in silence with yourself Just to feel the changes in your body, breath, and mind. You know, that’s all our mind needs when we feel anxious: →    Our presence — Alright! Thanks for your question, Melvyn. Question of the day: →    Ever tried Alternate Nostril Breathing? Let me know in the comments :) “Let’s build a world where everyone belongs through the power of wellbeing!” – Matty

Shifting blame might feel good in the moment, but is it helping? Real growth starts when you own your path. Discover how taking accountability can transform your mindset and your reality. Studies show that taking accountability improves emotional resilience and self-growth. Leaders who embrace accountability also report higher success and reduced stress. It’s easy to blame others, but that only keeps you stuck. The moment you take charge of your actions, thoughts, and decisions, you begin to unlock your limitless potential. Are your patterns of beliefs and behaviors aligned with your values, needs, and goals? If not, start taking accountability today, and come up with one change you can make, to shift into greater alignment. This shift can enable you to soar to unprecedented levels of personal and professional success. Growth starts within. When you change, everything changes. Ready to lead yourself to a better future? Follow for daily content on professional and personal growth ✅ 🔃If you found this post helpful, please repost it with your network. Always walking with you, because your journey matters 🚀🔥✨ #mentalhealth #wellbeing #womeninbusiness #leadership #leadershipskills

'Always on' culture is silently draining your true potential. Here's how to thrive without burning out: Stressed isn't the new successful. It’s not a badge of honor or a status symbol. It's your body's check engine light. It’s a message to slow down and realign with what truly matters.  Here’s how: 1. Figure out what’s important ↳Start here. Write out what really matters in your life. Align thoughts, decisions, and actions accordingly. 2. Check in with yourself daily ↳Ask how you’re feeling - don’t wait until you’re burned out. 3. Address stress early ↳Don’t ignore signs like fatigue or irritability—take action sooner. 4. Say no when your plate is full ↳Protect your energy by setting clear limits. 5. Unplug after work ↳Disconnect to give your mind a break from constant demands. 6. Exercise to release tension ↳Physical activity helps clear stress and boost energy 7. Make time for rest ↳Recharge regularly, rest fuels productivity. 8. Write it out ↳Set a timer and write for 3 minutes each day. Try a prompt like, “what’s important right now” to put things in perspective. 8. Prioritize high quality sleep ↳Poor sleep fuels stress - create a calming wind down routine. 10. Simplify your day ↳Cut out low-priority tasks, focus on what truly matters. You don’t have to wear stress like a badge. Instead, slow down, listen, and use it as a signal to realign with what’s important. Curious: When did we start confusing stress with success? -- ♻️ Repost to help your network prevent burnout 🔔 Follow me Dr. Carolyn Frost for daily insights on how to integrate work and life successfully (and without burnout)