worry, anxiety

One Powerful Technique to Ease Your Worrying Mind and Anxiety

Are you stuck in your head? Do you feel like you are worrying about anything and everything all day long? Repeating the same scenarios in your head over and over and spiraling down the hole of anxious thoughts is tiring!

Sometimes, worry can be a good thing. When there is a realistic possibility of failure or unpleasant thing occurring, worry can motivate us to work harder, prepare and focus on what we can control. However, when it slips into rumination about the things you have no control over, it doesn’t lead to productive or practical solutions. Instead, it triggers unhelpful thought patterns and excessive worry that repeat over and over. It’s completely useless and simply frustrating. But how to stop?

Why Simply Telling Yourself to Stop Worrying is Not Helpful

Your excessive worry isn’t there without a reason. You bother yourself with worst case scenarios and anxious thoughts because they give you a false sense of control. If you worry too hard, bad things might not happen, right? And if they happen, you’d surely be prepared?

Still, you don’t feel any better if the thing you were worried about really occurs, do you? Think about it.

Remember, worrying gives you a FALSE sense of control. We have a tendency to believe that rumination will bring a sense of relief, but it doesn’t because that tailspin has no end or solution, which just intensifies anxiety more.

Simply telling yourself to stop doing something is not enough because, as mentioned above, somewhere deep down you might believe that worry gives you some sense of control and relief. That’s why your subconscious mind doesn’t let go. However, this sense of control is extremely weak, and the damage to your mental health far outweighs that illusion of the “benefit”.

So the first thing you need to do is to consciously decide to give up on trying to control things you can’t control. Second, stop blaming yourself for feeling anxious. It’s enough you feel overwhelmed in the first place; you don’t need additional pressure. Simply telling yourself to stop worrying doesn’t work. So, what does?

Schedule Worry Time

It may sound counterproductive, but forcing yourself to worry during a specific time of the day may actually help you worry less. Studies consistently show that dedicating 15 to 20 minutes during the day to purposely obsess over things that worry you actually decreases the number of worrying thoughts during the day and helps to ease anxiety.

Rules are simple: schedule 15 minutes at a specific time every day to worry about your problems. Pick a time when you know you’ll be able to focus all your attention to worry without interruptions. However, try to make this time at least 2 hours away from your bedtime to avoid possible difficulties falling asleep.

Okay, now that you made your appointment with worry, spend some time with it. Dedicate your full attention to your anxious thoughts during those 15 minutes, without fighting them or trying to make them go away. Don’t try to think positive or to convince yourself these thoughts are unnecessary. Exactly the opposite – strive to come up with as many worries as you can, and try to be as uncomfortable as possible in reviewing them. If you run out of ideas in those 15 minutes, it’s important to not walk away. The goal is to fill the whole 15 minutes with worry, not a minute more or less. If you spent all your anxious ideas in the first 10 minutes, repeat the ones you already thought over.

When your scheduled date with worry passes, get up and go on with your day. You’ll meet your worry at the same time the next day, but not until then. Anxious thoughts will, of course, try to sneak in and occupy space in your head during the day. Just politely tell them that now is not the time, and they will have to wait until the appointment when you’ll listen to all of them. If they are persistent, instead of getting stuck in your head with them, try some of the mindfulness techniques like focusing on the outside sensations or on your breathing.

mindfulness

How And Why Worry Time Works

There is a little mind twist here. You’re probably frustrated with not being able to run away or combat all those worrying and uncomfortable thoughts; it just seems there are too many of them all the time. However, when you turn tables around and purposefully try to find as many of them as possible, you realize three things:

  1. There are not so many of them after all,
  2. Facing your worries and letting unpleasant feelings those obsessing thoughts evoke is not so terrible or unboreable,
  3. In the end, worrying becomes boring.

These three things change the way you approach your worry and gradually ease your anxiety over anxiety. Instead of becoming all tense on the first thought of worry, you become to experience other emotional responses, like boredom for example. That creates space for making a distance from unhelpful thought patterns and for taking a more realistic perspective.

 

In the end, one important note: be persistent. Give time for change. When you start practicing this technique, it’s possible that your worry will intensify in the first few days, and it will be more difficult to resist rumination between worry times. That is frustrating, but also totally natural. Just keep up the practice. Emotional changes need time. However, if this technique stirs up extremely strong emotions in you after a week, stop practicing it. Additionally, don’t hesitate to ask for additional support. Your therapist will work with you to discover what lies behind your anxious thoughts and feelings, and find techniques and tools that suit you best.

 

Sources:

https://www.researchgate.net/publication/16581710_Stimulus_control_applications_to_the_treatment_of_worry

https://www.ncbi.nlm.nih.gov/pubmed/22977265

 

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Jennifer Lawrence and Social Anxiety

Making headlines today was the release that Jennifer Lawrence, from X-Men and more recently, the Hunger Games, suffered from Social Anxiety. Although our society is becoming more understanding of mental health issues, stigma still exists. When it comes to discussing mental health issues and getting treatment, there is still not enough openness regarding this topic.

For a celebrity like Jennifer Lawrence, to publicly share her challenges is inspiring for us all. It helps to reduce stigma and increases awareness about mental well-being.

Social Anxiety And It’s Prevalence

According to Statistics Canada, social anxiety, is one of the most common anxiety disorders. Social anxiety is

“a disorder characterized by a fear of situations in which there is potential for embarrassment or humiliation in front of others. There are generally two subtypes of social phobia: one involves a fear of speaking in front of people, whether it be public speaking or simply talking with a person of authority; the other subtype involves more generalized anxiety and complex fears, such as eating in public or using public washrooms, and in these cases individuals may experience anxiety around anyone other than family”.

In Canada, anywhere between 8-13% of Canadian’s will be influenced by social anxiety. The disorder is more common in women than in men. Also, there appears to be an environmental and familial link to the disorder.

Jennifer Lawrence’s story of facing her fear of social scrutiny head-on teaches us all one important thing. Facing the things that cause us anxiety is the best form of treatment. Hence, the best example is exposure therapy combined with Cognitive Behavioural Therapy.

If you’d like to inquire about social anxiety treatment in Mississauga or Bradford Ontario at Real Life Counselling, don’t hesitate to call us at 289-231-8479.

Reference

http://www.statcan.gc.ca/pub/82-619-m/2012004/sections/sectionb-eng.htm#a3

http://www.people.com/people/article/0,,20756991,00.html

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I’m excited. I’M excited. I’M EXCITED!

The year was 2005.

I was in my last year of my Bachelor’s program, meticulously spending hours checking my research data and putting the final touches on my thesis defense. Night after night, I found myself ruminating over having to present in front of my professors, not to mention mine in front of my peers. Ever since I could remember, public presentations, regardless of size or length, caused me grief. I mean, not your typical 11th hour jitters, but…blushing, shaking, nauseous stomach, cold sweats – you name it, I had it.

So, the day had come. I was to defend my thesis. Although most of the day felt like a blur, a few moments still stick with me. The first was feedback from one of my peers as we were standing in the halls practicing our scripts. I shared with my friends how nervous I was, feeling unable to control the physical and emotional reactions happening in my body. My friend, Susan*, turned to me and said, “…instead of telling yourself you’re nervous and scared, why don’t you say you’re excited!”. I listening, and thought to myself – “heck, I have nothing to lose!” So, minutes before my hour of fame, I said, “I’m excited”, “I’M excited”, “I’M EXCITED!”. I think after the 3rd excited, I was starting to feel it. The reaction kicked in! Then, before I knew it, I was done.

I think that’s the second part of my memories of my thesis. My accomplishment. I “felt the fear but did it anyway”. There’s no better feeling then working through a tough obstacle. Or, overcoming a fear.

I encourage you to feel inspired, to reach out for help if you need it, and to “feel the fear and do it anyway” (as Susan Jeffers would say).

 

Enthusiastically,

Ashley J. Kreze

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facing-your-fear

FEAR – False. Expectations. Appearing. Real

There were, without a doubt, situations in your life when you were scared. But what is Fear? Let’s break it down:

False

Expectations

Appearing

Real

Yes, fear is often the result of irrational beliefs and exaggerating the possibility of negative outcomes to happen. Again, as much as it is hard to believe – fear is often the result of false expectations.

FEAR can also mean two things:

Forget Everything And Run

or

Face Everything And Rise

It is your choice. But it’s a hard choice, with the second being MUCH more difficult than the first one. However, if you choose the easier path, your fear will remain. However, if you choose to face your fears, although it’s hard and uncomfortable, it will set you free.

You Must Act to Overcome Fear

One of the greatest surprises you’ll experience is when you discover that you can do what you were afraid you couldn’t do. If you hold on there for just a little longer, you’ll experience courage. Yes, that’s right. Courage does not mean the absence of fear; it means being scared but resisting the urge to run away. It means being scared but doing it anyway.

And then the magical thing happens…

Your obstacles will melt away if, instead of cowering before them, you make up your mind to walk boldly through them.

Do the thing you fear and fear disappears. Confront your fears; list them, get to know them and only then will you be able to put them aside and move ahead.  When you face the things that scare you, you open the door to freedom.

Remember – the only thing you have to fear, is fear itself.

 

If you’d like to inquire about mindfulness or self-esteem enhancement in Mississauga at Real Life Counselling, don’t hesitate to call us at 289-231-8479.

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overcome-holiday-anxiety

4 Ways To Overcome Holiday Anxiety

Holidays are such a beautiful time of the year. For some. For others, the holiday season is a stressful time of the year loaded with anxiety. If you are among these “others”, here are 4 ways you can help yourself to overcome holiday anxiety.

1. What’s making you anxious?

Brainstorm ahead of time specific situations or scenarios that bring about the most anxiety during the holidays. Finances? Pressures for perfect get-together’s? Underlying tensions with certain family members? Come up with 2 ideas on how you can alleviate some of the worries ahead of time – knowing ahead of time some solutions to your problems will ease some of your anxieties.

2. Perfect at pleasing?

It’s not always necessary to make the holidays ‘perfect.’ Try letting go and remembering why the holidays are important – not necessarily for the presents and the presentation, but more for the company of those important in our lives.

3. Ask for help!

This is the season for all to enjoy, therefore, it’s okay to ask for help. By delegating some of the responsibilities others will feel like they’re apart of the process, and when there’s teamwork involved, the team members feel needed and important.

4. Be happy

As simple as it sounds, live for the present. Be happy with what you have, and what’s around you. Step back, look around you, and smile. Sharing your smile will light up the room and give others a sense of positivity.

Happy Holidays!

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