Mind Talk
If the mind is so invested in believing what it thinks, how can it ever set itself free? It’s actually not that hard. First, identify any thought that’s causing you stress. Second, write it down. Third, question it. Finally, wait for your answers to arise in the silence. Now, depending on where you are in your life right now, you may want to throw your computer out the window right about now. I know…I’ve been there. There are tragic life events that happen to us that are too big to be solved by the steps I’m going to give you. But even in the direst of times, these steps can be helpful. So please read on…
1) Ask for proof. Let’s pretend your anxiety is spiraling because of your inner dialogue discussing all possible worst-case scenarios. Take a critical look at the assumptions that are running through your head. Then ask yourself, “How do I know what my inner critic is saying is true?” Just questioning those thoughts might help you feel more settled. The next time your inner critic starts complaining before a presentation, ask for proof. It’s unlikely that there’s anything to back them up.
2) Start writing. If you find that your thoughts are racing through your mind, which always seems to happen the second you hit the pillow, do a brain dump to get rid of as much of it as possible. Grab a pen, a journal, or your notes app, and write down all the thoughts and “to-do’s’ that may be stressing you out. Getting it out of your head and onto the paper makes space for quiet and hopefully sleep!
3) Get mindful. I know, I know, I use that word a lot, but it’s only because it’s so effective. Being mindful slows everything down, including your anxiety. Focusing on the senses allows you to come out of an anxious state into an awareness state. So whatever you’re doing, take note of your senses, the smells, the taste, the beauty. I like the example Eckart Tolle gives of washing the dishes while focusing on the warm soap and water on your hands. Yes, even washing the dishes can be comforting. And getting up and close with your senses will change your mood and perception immediately.
4) Move. Research shows that exercise releases feel-good natural endorphins and other natural brain chemicals that can enhance your sense of well-being. When you’re struggling to sit still, take a walk, stretch, do some calisthenics, dance…whatever movement feels good to you.
5) Get out in nature. Just a few minutes in nature can reduce blood pressure, stress hormone levels, and feelings of tension and anxiety while providing a sense of calm and comfort. Nature has a profound effect on your mental well-being. The more green things you surround yourself with, the less stressed you’ll feel. Walking a local trail or sitting under a tree in your backyard can help. You can also bring nature in by placing a plant or flowers on your desk or somewhere in your home. The bottom line, nature is healing.
6) Get untechy. Yes, I made that word up. But you get the gist. We all know by now that social media can do a number on our psyche. One study from 2016 suggests that a one-week vacation from Facebook can boost your happiness and shift your emotions to a more positive state. So take a break and reap the benefits.
7) Cut the caffeine. It sounds like a no-brainer, but sometimes we need reminding. More is not better when it comes to caffeine. And it’s not going to help you get your work get done faster or more efficiently. In fact, it’s proven to increase and exacerbate anxiety. So skip the caffeine and try a healthier option.
8) Breathe deeply. Practicing diaphragmatic breathing, which fills up your belly on inhalation and deflates on exhalation, might help you feel less anxious. As well as reducing physical and psychological stress, this type of deep breathing has shown some promise in research on stress.
There’s no doubt that all of these tips can be helpful, but sometimes you may find that they just don’t work for you. It’s also possible that your anxiety is so intense that you can’t even function, let alone walk around the block. If that’s the case for you, remember that there is no replacement for the internal work required to feel more balanced when it’s not convenient, such as when you’re dealing with your overbearing boss or you’re late to an important event. Consider finding a mental health pro who can create a tailored strategy just for you.
Peace & Love xx
