{"id":281130,"date":"2025-07-21T23:27:05","date_gmt":"2025-07-21T23:27:05","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/281130\/"},"modified":"2025-07-21T23:27:05","modified_gmt":"2025-07-21T23:27:05","slug":"mel-robbins-shares-5-step-formula-to-reduce-anxiety","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/281130\/","title":{"rendered":"Mel Robbins shares 5 step formula to \u2018reduce anxiety&#8217;"},"content":{"rendered":"<p>If you&#8217;re a fan of <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.womanandhome.com\/life\/news-entertainment\/mel-robbins-let-them-theory\/\" data-before-rewrite-localise=\"https:\/\/www.womanandhome.com\/life\/news-entertainment\/mel-robbins-let-them-theory\/\" target=\"_blank\" rel=\"noopener\">Mel Robbins\u2019 Let Them theory<\/a>, or her <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.womanandhome.com\/health-wellbeing\/mel-robbins-tiny-habits\/\" data-before-rewrite-localise=\"https:\/\/www.womanandhome.com\/health-wellbeing\/mel-robbins-tiny-habits\/\" target=\"_blank\" rel=\"noopener\">seven &#8216;tiny habits&#8217; to make your life better<\/a>, you might want to try out the &#8216;neurocycle&#8217; method she discussed recently on her podcast.<\/p>\n<p>Speaking to cognitive neuroscientist Dr Caroline Leaf, Mel was hugely impressed by the documented results of the five-step &#8216;formula&#8217; that helps to train your brain into thinking more positively and helps to <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.womanandhome.com\/health-and-wellbeing\/stress-and-how-to-deal-with-it-206066\/\" data-before-rewrite-localise=\"https:\/\/www.womanandhome.com\/health-and-wellbeing\/stress-and-how-to-deal-with-it-206066\/\" target=\"_blank\" rel=\"noopener\">reduce stress<\/a>, anxiety and depression.<\/p>\n<p>Mel explained the &#8216;neurocycle&#8217; method aims to &#8216;rework and rewire your thoughts&#8217;. And was keen to highlight it takes just 21 days to improve your mindset, as proven in clinical trials. And by a significant amount too \u2013 participants in the trial experienced a remarkable &#8216;81% reduction in depression and anxiety&#8221;.<\/p>\n<p>You may like<\/p>\n<p>So what is this magical neurocycle method? There are five steps, Dr Leaf explains&#8230;<\/p>\n<p>1. Gather awareness<\/p>\n<p>To gather awareness and &#8216;stand back and observe&#8217; how you&#8217;re reacting to something in the moment, Dr Leaf says there are &#8216;four sentences you ask yourself&#8217;:<\/p>\n<ul>\n<li>What am I feeling?<\/li>\n<li>Where am I feeling this in my body?<\/li>\n<li>What are my behaviours?<\/li>\n<li>What&#8217;s my perspective at the moment?<\/li>\n<\/ul>\n<p>2. Reflect<\/p>\n<p>Once you&#8217;ve answered those questions, you want to reflect on your responses to them, ideally as you&#8217;re looking at your own reflection in the mirror.<\/p>\n<p>Ask yourself, &#8220;Why am I feeling this way and what does it mean?&#8221;<\/p>\n<p class=\"newsletter-form__strapline\">Sign up to our free daily email for the latest royal and entertainment news, interesting opinion, expert advice on styling and beauty trends, and no-nonsense guides to the health and wellness questions you want answered.<\/p>\n<p>3. Write\/mind storm<\/p>\n<p>Dr Leaf explains how to do the third step, saying: &#8216;Get a blank piece of paper, draw a circle in the middle, and this is what I call a Meta Cog. All you&#8217;re going to do now is write what you think.&#8221;<\/p>\n<p>All the words and phrases that pop into your head after reflecting on your emotions, behaviours and perspectives &#8211; just write them down.<\/p>\n<p>You want to &#8216;get specific&#8217; to your situation and focus on the exact situation that&#8217;s worrying you now. Forget about yesterday&#8217;s problem and only write a &#8216;free flow of thoughts&#8217; about the thing stressing you out the most right in this moment.<\/p>\n<p>4. Re-check<\/p>\n<p>Step four is about looking at the problem from &#8216;another angle&#8217; and that&#8217;s the angle of solution. Dr Leaf says to ask: &#8220;What can we do about it now? How do I get through today?&#8221;<\/p>\n<p>Think of a solution; it can be small! Maybe on day one you realise what the problem is and the solution is simply to come to terms with the fact there is a problem. Then you can head into step five.<\/p>\n<p>5. Active Reach<\/p>\n<p>Once you&#8217;ve realised the issue, &#8216;actively reach for something that can get you through the day&#8217;. And do this day after day.<\/p>\n<p>It&#8217;s a &#8217;63-day process&#8217; to turn this reaching for positivity into your mind&#8217;s natural state, Dr Leaf says. &#8220;It&#8217;s like watering a plant,&#8221; she adds. &#8220;If you don&#8217;t keep adding water, it&#8217;s going to die.&#8221;<\/p>\n<p>Over time, she promises, you&#8217;ll likely see a massive reduction in your anxious feelings, just as participants in the clinical trial for the neurocycle method did.<\/p>\n","protected":false},"excerpt":{"rendered":"If you&#8217;re a fan of Mel Robbins\u2019 Let Them theory, or her seven &#8216;tiny habits&#8217; to make your&hellip;\n","protected":false},"author":2,"featured_media":281131,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4317],"tags":[105,218,16,15],"class_list":{"0":"post-281130","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-mental-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114893818565219989","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/281130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=281130"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/281130\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/281131"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=281130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=281130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=281130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}