In the last several weeks I’ve posted several blogs focused on the individual and collective anxiety that grips our nation. The next several blog articles will emphasize what we can do to minimize this anxiety.
Let’s remember that anxiety is an internally generated emotion. Events or situations that occur in our lives are essentially neutral; it is our reaction to those events or situations that affect our emotions and our moods causing it, in our minds, to be either good or bad. Haven’t most of us had a set back of some sort that gave us a scare, a significant bout of anxiety that turned out to be a helpful “wake up call” and helped us change our thinking or behavior in a positive way? Our initial negative reaction gave way to one of thankfulness.
Let’s examine several highly effective and simple practices to lower our levels of anxiety. Many people have used a five step “Belief Pattern Change” process, attributed to Byron Katie that often can quickly relieve the anxiety we feel due to stressful thoughts, attitudes or beliefs we have about a particular event or situation.
- Is it the truth? Do we think it is factual, or simply our opinion or feeling?
- Can we be absolutely sure that that it is true?
- What is your reaction when you believe that thought?
Each stressful reaction might be a good reason to drop the thought
- How would you feel without that thought? Who would you be without the thought?
- Now make a statement that turns the thought around and see if the new thought seems more accurate. An example would be, “Did that nasty person make me angry, or in fact was it my negative mood that caused my angry reaction? Is this about you rather than something or someone else?
This simple exercise can help us be aware how often we want to “be right” or “be the victim”. I get to see the world through my own myopic filter. We sometimes get a morose “charge” from a negative experience. This exercise might help you let go of those limiting feelings.
Another great tool for reducing anxiety is to seek out a wise friend or colleague who can listen without judgment and give valid, dispassionate feedback regarding the source of your distress. Feedback is one of the most essential tools we have for avoiding getting “stuck in our heads”, where many of our most damaging thoughts germinate.
Finally, find several affirmations that you believe in and directly counteract the situations that seem to be at the root of your anxiety. You might say…
Life is really good, I let go of that thought or feeling about _______ completely.
I am thinking differently about this situation now and I’m able to surmount this challenge.
It is important to adopt a positive alternative thought pattern to the old negative anxious thoughts you have been holding.
While these techniques have been very helpful to thousands of people, severe anxiety, PTSD or stress will not always respond well to them. Fortunately, several coaching protocols we use are effective in a wide range of chronic, stubborn blocks.
Tom Searcy, BCC,
Spirit of Eagles
Recent Comments