KENDALL Jenner is no stranger to crippling anxiety.
The 26-year-old model and reality TV star has learned to manage the condition by incorporating techniques like breathwork into her everyday life.
Kendall posted to Instagram on Monday, sharing a short video of a peaceful garden where a trickling water feature could be heard.
She then opened up to her fans in a lengthy caption, beginning, “Happy Monday y’all!
“My fear (especially social anxiety) has been at 100 lately. I’ve gotten to a point where I don’t feel bad.”
The KUWTK alum continued, “I love my space and alone time. I find ways to help me start my day with a calmer, more positive attitude.
“Even so, I just wanted to spread some good vibes.”
Kendall then listed some activities she did that morning to improve her mental well-being and urged fans to “try.”
Kendall — one of four sisters in the Kardashian-Jenner clan — had to figure out how to do it deal with their fear like millions of others around the world.
She has been open about her struggle with the disease, which first showed up when she was a child and resurfaced as an adult.
In a 2018 interview for Harper’s Bazaar, Kendall said her anxiety was “debilitating” and caused “full blown panic attacks” and sleep paralysis at night.
The model experienced a panic attack in scenes from Keeping Up With the Kardashians.
The 5 steps
- avoid phone
It’s so easy to reach for your phone first thing in the morning.
Kendall said she “takes deep breaths in/out 10 times before she even touches my phone.”
Scrolling, checking email, or messages as soon as you wake up can induce feelings of stress and anxiety before the day even begins.
Experts also say it may be why you feel so tired in the morning because you force yourself to look at a screen and artificial light before dawn.
Next, Kendall “went into my garden and wrote a journal.”
Journaling is simply writing down thoughts, feelings and ideas.
It is beneficial for several reasons; Putting your racing thoughts on paper will help you visualize them more clearly.
Writing about an event or feelings that you cannot change can also help you put things on paper and move on.
One study found that people with medical conditions and anxiety who kept a diary for 12 weeks had increased well-being and fewer depressive symptoms after one month.
3. Express gratitude
Kendall then “expressed gratitude for all my blessings” and “wrote down all the things I’m looking forward to today/this month.”
Keeping a gratitude journal is a simple exercise in which you write down things you are grateful for. It can be as insignificant as a supportive text from a friend or a delicious meal you ate.
Psychologists have shown that those who wrote down positive events and thoughts have improved well-being.
It will not be life changing or treat clinical depression or anxiety. But it can certainly train your mind to focus on the good things in life.
Kendall took some time to “soak up the sun” in the cheerful-looking garden.
It’s no secret that getting some rays makes you feel better, and it’s backed by science.
Studies show that a lack of sun exposure can cause serotonin — a “happy hormone” — to drop.
That’s why some people suffer depression in winter (Seasonal Affective Disorder or SAD).
Sun is also crucial in helping the body produce enough vitamin D, which is essential for healthy bones, teeth, and immunity.
And daylight in the morning helps keep your body clock on track, which in turn improves your sleep routine.
Just make sure you have some SPF on!
Finally, Kendall takes another deep breath and drinks tea.
Breathwork helps banish stress and anxiety and is easy to do.
In everyday life, many people breathe shallowly, which means their lungs don’t fill up completely.
Deep breathing, which comes from the stomach, promotes full oxygen exchange in the lungs, which can slow heart rate and lower blood pressure, says Harvard Health.
Those who do breathing exercises daily, or at least routinely, see the greatest benefit.
There are plenty of breathing exercises online, some with guided narration.
First, while comfortably seated or lying down, try this method on the NHS website:
- Allow your breath to flow into your abdomen as deeply as is comfortable without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not get to 5 at first.
- Then, without pausing or holding your breath, release it gently, counting from 1 to 5 again if you find this helpful.
- Repeat this for 3 to 5 minutes.
https://www.thesun.ie/health/8609888/kendall-jenner-morning-routine-combat-anxiety/ The 5 steps Kendall Jenner takes each morning to combat her crippling anxiety