What has living with anxiety taught me & could help you too

What many of you don’t know about me, is that I used to suffer from severe anxiety. My anxiety was so bad that it was controlling my life in a great way. It was happening during my early to almost late twenties, where my friend’s lives were mostly filled with adventures, parties, holidays and the joys of being carefree young adults. I couldn’t join them. My daily life was filled with dark thoughts, panic attacks, thinking about death and being so frightened, whether and how I would survive another day. Everything was a challenge, even the smallest of tasks. Queuing in a supermarket, going to a library, practically being at any public place was putting me into the states of panic and discomfort. My life was filled with severe stress, depression and perceiving the world with a constant foggy sensation on my mind. Was that a living? Not really. But, now I look at it differently. I look at this experience from a higher perspective. Living with anxiety for more than a while taught me so much about myself, my life and most importantly, because of it, I found my life’s purpose, which is being of service to others.

***Before you read further***

Please note, that this isn’t a medical advice. Always seek a health care professional, who will be happy to assist you with any concerns. However, I always like to share what I have learned from my difficult experiences, and how I shifted my life from darkness to light, with a belief that reading about them will help someone.

So, here is what I’ve learned:

1) Acceptance

When we are trying to push something away and don’t want it in our lives, a great amount of resistance can be felt. It feels overwhelming and can take over our lives, so we are unable to see any kind of light. This is how I dealt with my anxiety. I was resisting it. I didn’t want to be feeling anxious. I was fighting my unpleasant emotions every minute of every day. But one day, after about 4 years of daily struggle to be exact, I experienced a beautiful shift which changed my life forever. I came to a realisation to accept my feelings. It felt like finally seeing a beautiful sunrise after a long, dark winter. Ever since I accepted my feelings my life began to shift. Of course, on a very small scale, but there was an improvement. I realised it was okay to feel how I was feeling at that particular moment in time. I decided to stop obsessing about my physical symptoms, instead, I’ve decided to accept them as part of me. As they were part of me, they didn’t need my judgement, rather my nourishment and my compassion. I began feeling liberated.

2) To find something beautiful in every day

I began noticing the small things in life, the things that we often take for granted. I started being grateful for all the wonderful blessings that surrounded me and decided to find something beautiful in every day. Then, something magical happened. I would be very grateful when something made me happy, even if it was just for 5 minutes. Slowly, minutes turn into hours and hours into days. I remember so clearly when I could say, today was a good day. I will treasure that moment forever and still remember it very clearly.

3) To breathe properly

My breathing used to be shallow, short, panicky and it felt like a difficult task. Living with anxiety taught me to slow down, tune inward and learn how to breathe properly. It taught me to pause several times a day, notice my breathing and how it affected my posture, my energy levels and my overall wellbeing. Daily moments of stillness and meditation also deepened the connection to my breath.

4) To love myself

I learnt to love myself fully. I learnt to love and appreciate myself for who I am. I stopped pretending and trying to accepted by others, instead I fully accepted myself and began to finally love myself. I realised, I am the most important person in my own life, who deserves to be looked after and given a priority too. I learnt that this is not selfish, but it’s an act of self-love and respect I was craving for many years. Now, I love myself fully, even the ‘flaws’ I used to dislike. They are part of me and they make me who I am. I feel free and so much happier.

‘There is no shame in living with anxiety, in fact, let’s talk more about it. Let’s let the other struggling souls out there know that they are not alone, and there is always hope to get through this.’

~Jana Prackova 


3 ways to keep your day on a positive frequency

Are you currently feeling stressed, de-motivated or worked-up? Is there something going on in your life, which may be making you feel anxious or uneasy? If so, you are in the right place. This week’s blog post is a little follow-up to my last week’s blog, where I shared with you some tips that can assist you when you go through tough times.

You can read it here:

http://www.mysticbutterfly.co.uk/going-through-some-tough-times-right-now-read-this/  

Today, I’m going to give you 3 ways how to stay on a positive frequency (as much as possible) when things don’t go according to plan or life gets a little stressful and hard.

1) Positive self-talk

The way you talk to yourself has a huge impact on how you feel. So, how do you talk to yourself on a daily basis? Is your internal dialogue positive or negative? If it’s negative, don’t judge yourself, just notice it, and become aware of it. Then, make a decision, that from now on, you are going to talk to yourself nicely. Always choose to compliment yourself for what you do well, and stop putting yourself down when you make a mistake. Be gentle with yourself and watch your energy shift.

2) Pausing and breathing

I can’t stress enough how important this is. I talk a lot about breathing slowly and deeply and there is a great reason for that. Most people are very stressed and anxious, even about things which don’t really matter or deserve so much of our energy. This brings tension and pain to one’s life on many levels (physical, mental, emotional, spiritual). Do yourself a favour and pause several times a day by taking a few, deep, cleansing breaths. Your body, mind and soul will thank you for it. Calm and deep breathing will create space in your physical body and the blocked channels of energy will start opening up again, so everything can flow freely and beautifully once again.

3) Do at least one thing a day for your future

Ask yourself: What can I do today to get me closer to my dream? What step can I take today to start creating a life that I desire? You know the answer to these questions. If it’s only 15 minutes you can find today, that’s absolutely fine. Invest it to your future by taking an active choice to focus on what you desire and what you are trying to create.

A thought to keep

“Focus on the positive and positive results will show up in your life.” 


Stop procrastinating & start creating

The older I get, the more I’m noticing how edgy and uncomfortable postponing my dreams and procrastinating makes me feel. The time is passing, and every day that ends is not coming back to us. I don’t want this post to sound depressing or negative, but the question is: what are we all waiting for? Why are we postponing all these beautiful dreams we have. Why are we procrastinating on things we really want to do, and often put them aside, waiting for a ‘better time’ to begin? Our dreams should be our priority. These dreams came to us for a reason and it is up to us to bring them into a reality. Listed below are few of my briefs suggestions on how to stop procrastinating and start creating.

Take daily steps towards your dreams

What are you waiting for? Take action towards your dreams every single day. Even a small step is a step, and forward is always forward.

You don’t want to regret things later

You don’t want to regret later that you didn’t do something, because you didn’t feel like doing it. So many older people regret and wish if they were younger they would follow their dreams. Act when you can.

Don’t put off till tomorrow what you can do today

Yes, do it today. That class you always wanted to take. That phone call you have been postponing for a couple of weeks. The painting you want to begin. Begin today, even if you only spend 10 minutes on it. We all come with many silly excuses why we can’t. Think of at least three ways every day why you can.

Create a deadline

There are seven days in the week and someday isn’t one of them. Getting deadlines can be a great way to get things done. I do this all the time. Pencil in the date and time for your creative work in your diary and mark it as a non-negotiable.

A thought to keep

“The greatest amount of wasted time is the time not getting started.” ~Dawson Trotman 


Celebrate your uniqueness

You are important, you are worthy, you are magical, you are amazing. You have many incredible gifts within you, even if you think you don’t. Most importantly, what makes you different makes you beautiful and unique. Unfortunately, many people compare themselves to others and some strive to be more like their idols rather than themselves. I am guilty of this myself. For many years I wasn’t accepting myself for who I was and was afraid of my truth. I thought my truth was not good enough for this world. But not good enough for whom and not good enough for who’s standard? Luckily, I realised, this was not a way to go about life. I made the decision to embrace all that is me, my differences and bring you along with me on this journey by sharing my truth, and the raw, flawed and imperfect Jana I love so much.

Your individuality is your greatest asset

There has never been anybody like you and there is never going to be. Embrace that and be who you came here to be. I often remind this to myself when I’m creating something. When you are an artist or a creative and trying to be put something original in the world, people may say: ‘It has already been done.’ The truth is, yes, lots of ideas are out there already, but the way YOU create it and the way YOU say it makes it unique. It hasn’t been done by YOU yet, with a touch of your unique perspective.

They laugh at me because I’m different…

There is a famous quote by Kurt Cobain: “They laugh at me because I’m different. I laugh at them because they are all the same.” Well, you don’t have to laugh at anyone and I suggest you don’t. Unfortunately, many of us strive to be like others, copy others, compare themselves to the celebrities on the TV or someone on social media? Again, be you, that’s where your power lies.

The only validation you need is the one from yourself

Since the young age, we got used to waiting for and expecting other’s praise or approval. Getting validation when getting good marks at school or when we’ve done something right kept our egos satisfied. Even though it feels good temporarily, you should really praise yourself and celebrate YOU without waiting for someone else telling you how well you have done. Don’t seek validation from the outside world. Get it from yourself and get it whenever you want.

“Just be yourself. Let people see the real, imperfect, flawed, quirky, weird, beautiful and magical person that you are.” ~Mandy Hale 


Can’t stop that negative mind chatter? Try this…

We all have that voice in our head which talks to us all day, every day. Sometimes, the voice shares beautiful and inspiring messages, another time, it can bring us down and take us to places we don’t want to go. This voice can convince us that something terrible is going to happen, even when there is no physical evidence of it. This is the voice of fear and worry. The good news is, we can always choose, whether we want to listen to it or not. But how do we do that? I have a few suggestions I believe can help.

Thank you for sharing

When I used to struggle with anxiety, the voice of fear (that negative chatter) was with me almost all the time. Some days it was louder than others. For many years I was trying to push it away and by doing so it became even louder and was making my life very difficult. It was making me upset and exhausted. I was not motivated or excited about life at all at the time. After a while, I decided to take a different approach. Every time I could feel this negative voice lurking in, I started talking back to it. The talk went something like this: There you are again. I’ve been expecting you. I presume you have nothing new to say to me, only the usual I’ve already heard before. So, please say it fast, as I have things to do right now. If you want to stay, stay then, but remember that I make the decisions whether I want to listen to you or not.” This approach helped me enormously. Try it and see how you get on.

Stay centred ~ Stay grounded

What do I mean by this? I mean to be in control. Don’t let that negative chatter in your mind control your life. Every time you worry about something, ask yourself: What evidence do I have this may happen? If you can’t find at least 3 healthy reasons, let it go and re-focus your attention to the present moment. This also means no future-tripping or past-travelling. Your power lies in the present moment, always.

You are the only thinker in your mind

When you are a natural worrier, I know it may not be as easy to let go of that negative chatter. But, by reminding yourself several times a day that you are the only thinker in your mind and you are choosing these thoughts, nobody is choosing them for you, you can make a change. Start small and regain back the power that has always been yours.


When past visits you (yet again)

Last Thursday I woke up at 3 am. I thought, after a few moments, I will fall asleep again, but I didn’t it. My mind was racing and my thoughts were overtaking the peaceful state I was trying so hard to create. After trying to fall asleep for about an hour, I decided to get up. The thoughts I was having in those early hours led me to some dark places of the past, I would rather erase from my life, completely. They seemed so real once again, making me feel uncomfortable. So, as I got up, I went to the kitchen, made myself breakfast and decided to write my thoughts down. I allowed the pen to glide on the page of my diary and let these thoughts and emotions stick to the paper. I started feeling a little relief, but it still wasn’t enough. Later, in the shower, it got bad again. I started thinking about something from even more distant past. I began wondering, why do I have to deal with this today? I have things to do and it seemed like a complete waste of time. I realised it must be happening for a reason. I must admit, at that point, I felt sad, angry and frustrated at the same time. It felt like a dark cloud just formed above my head and followed me around. Analysing why I felt the way I felt led me to a realisation, that I need to start a major clearing in my life.

I began with a space clearing

Cleaning my flat was a good place to start. Throwing away things which were long overdue to go, dusting off the shelves and afterwards lighting candles, and clearing the space using a sage and palo santo offered me peace of mind.

Creating a feeling good state

Clearing the flat definitely lifted off some heavy energies, but I needed to go deeper. I decided to sit in stillness and meditate. Meditation always brings clarity into my life and a fresher perspective. And it did just that. Clearing your mind of unpleasant thoughts can seem like a major task especially when you are feeling down, however, it works when you give it a chance. Begin by lighting a candle, putting on some soothing music and taking a few deep breaths. You can add some visualisation to this by imagining you are walking through a beautiful garden and seeing the most vivid colours, hearing the most beautiful sounds and feeling at peace with yourself and everything that surrounds you. You can go anywhere in your imagination and if you are thinking about beautiful things, it will make you feel great. This helped me enormously and shifted my energy. After this meditation, the unpleasant thoughts about the past didn’t seem so big anymore. I had a completely different perspective and once again looked at those experiences as lessons I learned so much from.

The clearing continues and it goes even deeper

Clearing your past doesn’t only mean clearing old emotions, some of them still unresolved, but to clear some people from your life as well. This may sound harsh to some of you, but the truth is, some people need to go. You might have outgrown certain friendships/relationships and that’s okay. There may be people in your life you only keep in touch because you once had something in common, but it may not be true anymore. There may even be people you feel drained around, so you avoid them, but still call them friends. This is being untrue to yourself. Don’t feel bad or guilty about this. It may be a sign to let them go. 

Letting go gracefully

Letting go doesn’t have to be dramatic or painful. You can let go of people gracefully. I know you care about other people’s feelings, but if this friendship or a relationship is not serving you well anymore, it’s time to let go. Listen to your intuition how to do this. Let go smoothly, steadily and gracefully.

You are in control

Past is not here anymore and there is nothing which can be changed about it, however, your approach towards the past can be changed. You can either let it control your life or you can let it go gracefully, as mentioned above. Choose the latter, reclaim the power that has always been yours, and focus on your life which is happening now.


When life gets too busy

The truth is, I had quite a hectic past few weeks. Finding myself running around and busier than usual, were just a few of the warning signals to slow down. I am not mentioning this to complain. I must admit, many amazing things are happening as a result of putting in all this effort. But what I am referring to, is that I’ve noticed I’ve been finding quite difficult to switch off and just relax. This has been happening even during my meditation, which is my twice a day non-negotiable. Some days were so hectic, I looked at meditation as ‘just another thing’ I have to cross off my to-do-list. That was a turning point for me. I hated feeling this way and I soon realised this craziness had to stop. Even when you are busy, looking after yourself and pausing several times a day should be your number one priority. I had to remind myself of this last week when my lack of energy and ‘too much to do’ overtook everything else. Of course, as always, I love teaching what I’m learning and discovering, so listed below are a few ways I find very useful in the midst of a very busy period of my life. I hope they can inspire you.

Pause and just BE

This has become my daily reminder. Lately, as I’ve been noticing a tendency of always doing something, I’ve been finding hard to keep still and relax, even when I meditate (as mentioned above). So what am I learning from this experience? I’m learning to pause and just BE. I actually began last week by forcing myself to just lie down on the sofa, staring at the ceiling, doing absolutely nothing. It was hard at first, but it’s starting to work now. Remember to pause several times a day, breathe and just BE. Those moments are priceless.

Head out to the woods

Nature is a natural healer and a story-teller. When life gets hectic, I know I need to go home to my true self and it always helps when I head out to nature. I gain clarity and peace of mind while surrounded by nature’s beauty. I feel more present and at peace with myself and the world around me. My tip when life gets hectic? Go somewhere natural at least three times a week. It will serve you well.

Do something nice for yourself

Whether is taking yourself on a date (I love doing that by the way), watching a funny film or taking a relaxing bath. Most of us live such busy ‘routine’ lifestyles. We wake up, have breakfast, go to work, come back, have dinner, watch TV, go to bed and repeat it all over again the following day. To change that, add something nice to your daily routine and also plan something to look forward to.

I will leave you with this true and powerful statement:

“Never get so busy making a living, that you forget to make a life.” 


Create a reality that works for you

Lately, especially in the last couple of months, I keep noticing more and more hate, arguments and negativity in the world. Well, I do understand when people react from a place of fear, worry and uncertainty. The world we live in became very unsettled and many people live in so much fear and anxiety about what tomorrow’s going to bring. But at the same time, the world is the incredibly beautiful place, full of magic, wonder and great opportunities. Based on all of the above, I thought, today would be a great day to reverse the conversation from the negative frequency and change our perspective. All of us can do that. We can all rise above any limitation and negativity we face. I call it: Creating a reality that works for us, despite what’s going on around us.

Your beliefs mirror the world you see

I think of you and I, as powerful universal beings with so much potential for greatness. That’s who you really are. You have so much wisdom within you to create magnificent things. You need to wake up from the illusion that has been placed upon you. When you do that, magical things will start to happen. You will no longer perceive yourself as somebody who is just a participant of what is going on around you. You are going to realise, you are the co-creator of that what you are experiencing and you have a big part to play. 

Step out of the victim zone

It’s your choice and only yours alone. Pointing your finger at somebody, e.g. government, your boss, neighbour, difficult spouse etc. is not going to get you anywhere. On the contrary, taking responsibility for your own life and your own choices can make a huge difference. Know your truth and create the reality you want to see based on that truth.

Who is right and who is wrong?

No one is right and no one is wrong. It’s all just a perception of the world we see and what we accepted to be true for us. There is no one to blame. Everyone holds their own beliefs, understandings and knowledge at any given moment, which can always shift or dissolve. We all have different points of view and we will always have them. We are not going to get on with everyone and we shouldn’t even try to do that. We are all on a different stage of this journey called life as humans or souls. Not everyone has the same level of awareness and that’s okay. Be kind to each other and be compassionate towards each other. We all need to come to our own realisations when the time is right for us.

I created a reality that works for me

I don’t ignore what is going on in the world. Of course, I too get upset about it, but by me being upset for more than I should is not going to make the situation any better. I choose not to hang around in the darkness for too long now. However, bringing positive vibrations and sending them out to the world, will make a difference, first in my own world and later in the wider world. Don’t think you are too insignificant to make a difference. I also believe what we are going through collectively right now is needed for the humanity to finally wake up and take responsibility for the personal power each of us holds, but unfortunately give away so easily. To sum up, as I said at the beginning, the world is a beautiful place and we should cherish it. I love living in the reality where I can see lots of beauty, such as our amazing nature. I am grateful to be living in the world where there is music that always puts a smile on my face. I love living in the world where there are so many amazing human beings that have touched my life in so many amazing ways. So, therefore, I choose every day to create a reality that works for me, knowing that what I focus on will expand, and I will soon see in front of me because the world I see is always a reflection of my inner state.

A thought to keep

“Rise above the illusion. Create a reality that works for you, and start living the life you desire. Why wait? It’s your journey, make it the way you want to.”

~Jana Prackova 


Trust your inner wisdom, it knows best

My dad always says: Value other people’s advice but always follow your own inner wisdom. This advice always serves me well. But of course, like all of us, there are days when I don’t choose to listen to my inner voice. This happens when my mind overtakes and I am so drawn into a problem that needs solving or influenced by the ideas of others. When I make a decision from this place, it doesn’t take me too long to realise, I should’ve listened to my own inner guidance. I recently had a couple of important decisions to make and I am pleased to say, that my inner wisdom presented me with the best choices again. So, how do you recognise the voice of your inner wisdom? Listed below are a few ways I believe can help.

How do I feel about this?

Ask yourself this simple question: ‘How do I feel about this?’ Then, pay attention to any signals within your physical body. Do you suddenly feel like you have a knot in your stomach or a lump in your throat? Or do you feel excited about what you are asking about?  A couple of months ago I made a YouTube video on this subject you may find useful: https://www.youtube.com/watch?v=-TGFnZhESTo

Are you doing this just to please someone?

Are you doing something just to please someone, so they won’t get upset with you and still like you, or do you genuinely want to do what they asking for? When you enquire within, you already know the answer. You feel it within the whole level of your being.

Meditation (sitting in stillness)

Meditation is a wonderful way to align with your inner wisdom. When I have an important decision to make, I know I need to go home to my true self and ask my inner guidance (my soul). I sit in stillness and take a few deep breaths. This allows me to quieten my mind. When I feel calmer, I ask how shall I deal with the situation? The answer may come to me straight away, tomorrow or within a few days. Try it.

Automatic writing

This is another powerful exercise you can try. Get out your diary and a pen and start writing. Write, whatever comes to your mind related to the things you may be confused about. When you read it back, you may find some answers you are looking for.

Value other people’s advice, but don’t get influenced by it too much

Like my dad says: Value other people’s advice but always follow your own inner wisdom. Others can give you a great insight from a different perspective and that is great, but remember, always do what feels right for you.

A thought to keep

“You already know what to do. Trust your inner wisdom, it knows best.”


Self-honesty

I recently recorded a podcast episode about transformation and healing emotions. In this episode I talked about my own experiences with healing my past, letting go of what it no longer serving me, so I can make space for what’s really meant for me. This work also includes being honest with myself. I used to struggle in this area and I was often dishonest when it came to my feelings. I thought, covering how I really feel by repeating positive statements would magically make my struggles disappear. I would pretend that everything’s was great and life was fantastic. The truth was the actual opposite. Let me point out, that I have nothing against positive affirmations or quotations, I still love them. They can truly brighten our day. But when it comes to self-honesty, I had to learn (and still learning) how to love myself for who I am, without pushing how I really feel away. Learning to love every aspect of myself: the beautiful, the dark, the happy, the confused is not always easy, but it’s truly liberating.  It’s called self-love, and I am embracing it fully now. Self-love simply means having a healthy respect towards your beautiful self as a whole. Listed below are a few ways which I found very helpful when it comes to self-honesty.

1) Having a good cry

There is absolutely no shame in having a good cry. In the last couple of months, I am very emotional and cry just a little every single day and I am not ashamed to admit it. There is a beautiful transformation happening in my life right now and I am fully embracing it. I am healing my past and letting whatever comes up to the surface come up, so it can be fully felt, healed and released. It’s a beautiful, but also a painful process, and that’s okay. Having a good cry can help you become more honest with yourself and finally admitting your true feelings to yourself (some you may have been hiding for years).

2) Asking yourself what is working and what is not

This is important. It’s like with a relationship that already served its purpose. Some relationships did, a long time ago, and we may be the only ones who are still trying to save them just because we are so used to them. It’s time to let go. It’s time to start fresh and really becoming honest with yourself and your relationships (whether romantic, business or friendships) and with everything else that needs to go. If something’s wrong, admit it to yourself. Don’t try to fix everything and everyone when there is no point anymore.

3) Expressing yourself on the pages of your diary

Writing is a wonderful exercise which can assist you in healing and becoming really honest with yourself. Express yourself on the pages of your diary without editing yourself. It is yours and you can tell it anything you want without editing yourself. This can be incredibly therapeutic.

A thought to keep

“Real transformation requires real honesty. If you want to move forward ~get real with yourself.” Bryant McGill