Anxiety has replaced depression as
the Number 1 mental health problem in the country.
1) Change the “What if’s” to
“What next?” This switches our thinking from the imaginary to the
real:
from awfulizing to seeking solutions, from the huge, nebulous, fear-filled
unknown to the next concrete step we can take. It empowers
us and most importantly changes our focus.
2) Our focus determines our
experience! What am I focusing on? The negative? If ten people
compliment my new haircut, and only
one says she doesn’t like it, do we focus on the ONE negative?!
3) Choose to believe that “I
am not a victim, I can control my attitude about this. Although I cannot
control other people or the circumstances, I can control my own
attitude.”
4) When we make mistakes, we need to
admit it, and then stop beating ourselves. “I made a mistake,
that doesn't mean I have no value, nor does it negate all the good in my life.” One person said, “There are no such things as
mistakes, only lessons.” What can I learn from this one?
5) Make it a goal to say at least one
positive thing to as many family members & friends as possible,
and to yourself each day.
6) Some people find it useful to limit
their worrying to 15-20 minutes a day. At
8:00,
set the timer for 8:15. During this 15
minutes, WORRY, do all the “What if’s,” and think of solutions to the worst
case scenerios. Then when the timer rings, put all the worries back into a
Worry Box, and don’t worry about them again until tomorrow, at the Worry
Time. Elementary kids can even make a physical Worry Box that they
put their worries in, until Worry Time. This really works! I use it all the
time with my clients.
7) People of faith recognize that
ultimately humans are not in control. This is very helpful to remind
ourselves if our belief system includes the idea that in all things God works
for the good of those who love Him, who have been called according to
His purpose. It allows us to relinquish control.
We can get the upper hand on anxiety! Exchange it for the
peace that passes understanding.
