How to CONQUER ANXIETY with MINDFULLNESS and BE MORE PRESENT!! With a simple 5 step strategy.

What is anxiety? The question popped into the mind of Rizen as we throw back Thursday to 2017. Rizen was 19 and he was falling under a deep depression and anxiety. At the time he was overextending his energy outward without investing it inward. He was a full time student at a local community college, a part time employee at a bank , invested in a 4 year relationship and just creating the roots of TheRizeCollective which at the time was called The R.IZE Collective,  notice that little “.” in front of the R…Good times. Anyways he found himself experiencing more and more panic attacks. Being unhappy where he was and diving into personal development work he began his rebirth process. He discovered a formula to relax, become present and conquer his anxiety. This 5 step formula he shares with you today with a story of when he experienced one of his first anxiety attacks. Keep in mind at the time he just switched his major from business to philosophy and he was known for always thinking and pondering. His co-workers used to tell him. “Do you ever stop thinking” as he would rapid fire questions, insights, and ideas that would come to him. He always kept a note pad and was constantly writing. He still does today just a lot more disciplined and not so obsessive. At the time he viewed thinking as a really good thing almost feeling superior for his thought structure and felt great for always having ideas. Yet Alan Watts once said, “A man who is always thinking has nothing to think about except thoughts so he loses touch with reality and lives in a world of illusion.” I remember when he first read this it struck him deeply for he felt it was directly speaking to him. From that moment the way he perceived thinking changed.  Lets dive deeper into how these thoughts almost destroyed Rizen.


It was around Fall of 2017, the sky was grey painted by clouds. It has been a few weeks since Rizen quit his job and has been putting full focus on filming videos and putting himself out there. The first week seemed great and exciting but as expected within time his anxiety started to creep. With a lack of a clear vision and purpose and the pressure of his parents, income, and society his thoughts began to torment him. They whispered the cold words of “You need this to work.” “I have to do this” “think about your family.” all the while he was being challenged with the lack of creativity and confidence. We fall onto a Saturday as he dedicated to filming a video about his story he got everything set up with his girlfriend at the time and began filming. He was surprised to feel the amount of anxiousness he had, he began to sweat, to clutter his words, laugh on set, and start to become irritated with his difficulty to film a simple video. See what Rizen didn’t know is that the more he focused on what he was doing wrong and how we was messing up the more the worry of what he was going to say and do next haunted him. That is where his anxiety strived from, thoughts. After a few hours he began to get irritated and angry at himself and self-project his insecurities to the people around him,”C’mon you can do this” the sounds of his girlfriend echoed and as he reacted out of frustration he whipped her with his words and replied “I’m trying my best it’s difficult and I don’t know what to say and I am trying, your no help just standing there.” We can all see where this lead Rizen as he continued to criticize the only person there for him. They argued and she eventually left. He was doing what he knew best at the time, push people away. As this energy started to circulate he found himself on his own. His girlfriend left angry at him. His dog upset for not feeding him and now he was there confused and worried. What was wrong with him? Why did he react that way? What’s going on? Questions repeated in his mind. At this point Rizen went back to what he knew best to do in moments of need, speak to his master. See we all have an inner voice that guides us. A voice that tells us what to do in moments of dear need. The more we learn to listen to this voice the better guided we will be. Rizen found this voice through music. For some reason when he would freestyle rap over an instrumental beat he would be able to tap into that voice and directly speak to it. This is what saved him over the years and is what helped him during this moment. He discovered the anxiety was coming from the worry of money. The lack of “progress” he felt he needed to have. Realizing this he started to journal. Breath. Relax. Heal. He found great relief in just letting it out. Being honest with himself. This is also when he walked over to his bookshelf and picked up a book by Alan watts called The Age of Anxiety. He hasn’t finished it yet but just in the pages he read he found quotes that stuck with him and altered his perspective of anxiety. Here shares the, with us today. Hope it helps.



“If happiness always depends on something expected in the future, we are chasing a will-o’-the wisp that ever eludes our grasp, until future and ourselves, vanish into the abyss of death.”

“Progress is a sham and dreaming about tomorrow was pure escapism from the pain we fear today.”

“…tomorrow and plans for tomorrow can have no significance at all unless you are in full contact with the reality of the present, since it is the present and only in the present that you live.”

“Fear Is born out of duality”

“Once the mind has seen through all fear and all hope ,it finds peace within itself in a state of awareness beyond thought.”


See the way I interpret anxiety is just being out of tune of the moment and not aware of the abundance and gratitude around us. When we are anxious it means that the thoughts we are having are at a vibration of worry, not enough, I don’t know how, it will never work, and I can’t. these thoughts will send us down a spiral of a victim mentality. When we take ownership of our life and full responsibility then we can consciously choose to be here now and our vibration will shift letting our anxiety diminish. When you catch yourself falling under the victim trap of thoughts I challenge you to instead try saying “what do I need to do? What can I do with what I have? Keep flowing. You can do this.” When we are present, we take life as it comes without labeling what is given to us. When we transcend labels we no longer associate “Good” or “bad” experiences. All they are simply experiences just like thoughts are simply just thoughts. What makes the difference is the meaning we want to associate with it and the lesson we can learn from it. When we begin to learn how to tap into this witness mentality instead of the victim mentality then we can start to become more aware of thoughts without attaching ourselves to them. This is the core of mindfulness. We can also begin to enjoy this present moment despite where you are in life. You can relax and enjoy the ride. Tuning back into your life purpose can remind you of the vision you are working towards. If you don’t have an outer life purpose remember we all share the same inner life purpose coined by Eckhart Tolle the author of the power of now states “Our inner purpose is to focus on the next step” To be fully present is your daily task. As mentioned in the above narrative Rizen followed these five steps to help him through moments of anxiety, he shares them with you today in hopes you write them down and use them when the time is needed. Here are the five steps to conquer anxiety and be more present. 

  1. Breath / Calm yourself down / Relax (1-5 minutes)



Tune in to your body. This is essential when we feel anxious, irritated or worried just tune in to your breath. Inhale deeply in and slowly out. This will decrease your heart rate, relax your body, clear your mind and reduce your anxiety quickly. If possible play some relaxing music or sounds like  Binaural sounds, classical music, waves, etc

2. Tap into the present moment / your environment / Ground yourself (1-5min)



This is an essential step. Wherever you are take notice of your environment. Ask yourself “how did I get to where I am right now?” Reflect on your day a little bit. What actions, thoughts, and decisions did you make to get here. Once you reflected accept and let go. You can’t change what has already happened but you do have the power to shift what you will focus on next.

3. Journal any lingering thoughts / Take it out of your mind into the material

This is the most powerful step and really closes the deal. Letting it out will help you take the anxiety from within and push it without. Find what works for you whether its painting, drawing, singing, freestyling, yelling, or just writing. I recommend journaling I believe it is one of the most effective ways to communicate to yourself and help guide through any power emotions. Include some positive self talk in there. Remember you are your greatest friend! Share some self love and motivation!

4. Surrender and let go.

At this point you calmed yourself down. Tapped into the present moment. Let out those lingering thoughts and now it is time to just surrender and let go the spontaneous flow of life. Trust that everything is going as it needs to. Remind yourself that you are exactly where you need to be. Alight and flow. This is the final and most powerful way to conquer any anxiety or worry. What is there to worry about when you are allowing all things to just happen and you are trusting the process? Fill yourself with gratitude. You are alive. You have breath. You are beautiful and a human being! Remember how powerful you are my friend.


5. Stay RIZEN


This one is always my favorite and it is telling you to not forget this feeling. When you feel grounded, calm, and present it is to blissful and fulfilling. Remember this process and feeling so that each time you are presented challenges you can tune back into the flow and trust all is where it needs to be. Staying RIZEN means staying aware and present. Living from gratitude and love. From abundance and source. Our natural state of being.


Rizen and I send our love to you on your path back home young warrior. We are all here to support and love you. So much divine gratitude and love for reading this and following me on my quest through this reality. Let us continue the revolution for LUV and STAY RIZEN!



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Happiness is not so much in having but in sharing. We make a living but what we get but we make a life but what we give. We can always give love. Hold space. Share our unique human experience. As a coach entrepreneur I am on a mission to help align, raise and keep my Millennial generation RIZEN with love, unity and a vision for peace. #STAYRIZEN

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