Have you ever noticed that anxious thoughts are like a broken record?
I know with Ipods etc. it’s a bit outdated to be using a record analogy here but it works well to illustrate a key point about anxious thoughts.
Remember when a record got scratched it made a very unpleasant sound and caused the needle to get stuck on the same groove.
The same one line would play over and over again ad nauseam until you picked up the needle and moved it past the scratch.
Anxious thoughts are bit like this. You might be happily going about your day and then something triggers an anxious thought.
The worry the thought creates sends an unpleasant shock wave through your nervous system. (The scratch on the record).
Then once you start reacting to the anxious thought it is hard to stop thinking about it over and over again. (The needle stuck in a groove)
The repetitive anxious thought can last minutes, hours , days depending on how upset you become by the thought.
I want to share with you a quick technique to jump out of this anxious groove. This technique is you learning how to pick up the record needle and move it past the scratch.
Here it is:
1, Observe 2, Trust 3, Move
Observe the anxious thought and label it. Say
“Oh there is fear X again, imagine that”
Try your very best to not get sucked into reacting emotionally to the thought.
Trust that what you are worrying about will in all probability never come about. Almost all the anxious thoughts we have are a complete waste of our energy.
Trust that things will work out fine.
Joseph Cossman said “If you want to test your memory, try to recall what you were worrying about one year ago today.”
If you are religious/spiritual then hand your anxious thought over to a higher power. Trust that there is nothing to fear and you will be looked after.
Trust and let it go.
“Every evening I turn my worries over to God. He’s going to be up all night anyway. ” ~Mary C. Crowley
Move your attention elsewhere. Focus on something positive that takes your mind out of the anxious groove.
Replace the anxious thought with a positive thought. You are not trying to suppress the anxious thought, you are simply moving your attention elsewhere. To continue the record analogy, you pick the record needle up (your attention) and move it out of the groove it was caught in.
If you are engaged in an activity then move your attention fully there. Be 100% present in the moment.
If you are walking focus on the surroundings, if you are driving observe all the sights and sounds. If you are with someone focus all your attention on them.
By moving your attention into the present moment there is no room for anxious thoughts to dominate your mind.
Play around with both moving your attention to positive thoughts or into the present moment. Different people find one or the other is easier to accomplish. The key thing is to move your mind out of the anxious groove and put you back in your natural flow.
So to sum up remember O.T.M.
Observe, Trust, Move
It takes a bit of practice but as long as you remember the above 3 steps you will be able to dramatically eliminate anxious thoughts from your day.
To learn more about how to end panic attacks and general anxiety fast then
People who have repeated, persistent attacks or feel severe anxiety about having another attack are said to have panic disorder. Panic disorder is strikingly different from other types of anxiety disorders in that panic attacks are often sudden and unprovoked.
Panic disorder can be effectively treated with a variety of interventions including psychological therapies and medication with the evidence that cognitive behavioral therapy has the longest duration of effect, followed by specific selective serotonin reuptakeinhibitors. However, subsequent research by Barbara Milrod and her colleagues has shown that psychoanalytic psychotherapy is equally effective in relieving panic attacks as behavioral approaches and has fewer relapses. A psychoanalytic approach that identifies actual but dissociated causes of panic reactions may lead to rapid disappearance of symptoms.
The term anxiolytic has become nearly synonymous with the benzodiazepines, because these compounds have been for almost 40 years the drugs of choice for stress-related anxiety. Low doses of complete-agonist benzodiazepines alleviate anxiety, agitation, and fear by their actions on receptors located in the amygdala, orbitofrontal cortex, and insula. Administration of benzodiazepines during a panic attack may result in complete relief from symptoms in as little as ten or fifteen minutes. Benzodiazepines do not treat the source of the underlying fear but rather offer rapid-onset relief from the immediate symptoms.
In the great majority of cases hyperventilation is involved so that re-establishing an even, measured diaphragmatic breathing pattern is appropriate, effective and rapid way to stop the attack. Regular breathing helps to re-balance the oxygen and CO2 levels in the blood.
David D. Burns has some useful breathing exercises for those suffering from anxiety. One such breathing exercise is a 5-2-5 count. Using the stomach (or diaphragm) – and not the chest – you inhale (feel your stomach come out, as opposed to your chest expanding) for 5 seconds. As you reach the maximal point at inhalation, hold your breath for 2 seconds. Then slowly exhale, over 5 seconds. Repeat this cycle twice, and then breathe ‘normally’ for 5 cycles (1 cycle = 1 inhale + 1 exhale). The point is to focus on the breathing, and relax the heart-rate. Regular diaphragmatic breathing may also be achieved by extending the outbreath either by counting or even humming.
Although breathing into a paper bag was a common traditional recommendation for attempting short-term treatment of the symptoms of an acute panic attack, it has more recently been criticized as inferior to measured breathing, even potentially worsening the panic attack, and possibly posing reducing needed blood oxygen. While the paper bag technique increases needed carbon dioxide and so reduces symptoms, it may at the same time excessively lower oxygen levels in the blood stream. To make matters worse, several studies now show a link between panic attacks and the abrupt increase in CO2 from the paper bag method, so that use of the paper bag method itself may worsen feelings of panic in patients who might otherwise use measured breathing techniques with success.
For prevention, 30 minutes a day of physical exercise is recommended, as well as healthy nutrition and sleeping habits.
A back rub during a panic attack can help if the person has problems breathing well.
For Free Demo visit: Panic Away
Anxiety: We worry. A gallery of contributors count the ways.
ANXIETY AND STRESS,COMEDY AND HUMOR, PUBLIC SPEAKING, SPEECHES AND STATEMENTS
Nearly everyone gets some anxiety about public speaking — even Oscar-winning actors. Here are some tips to help you through a big speech:
Imagine everyone in the audience naked. Empathetically conjure up the array of body-image issues they must have dealt with, especially in adolescence. Alter the direction of your speech, engaging them in a group-therapy session. To make them feel comfortable, get naked.
Remember, the audience really wants you to succeed. Except that one guy in the back, Brad.
Don’t apologize for seeming nervous—the audience probably hasn’t noticed. Unless you’re sweating or stumbling over your words. If you do, apologize for it. If your sweating or stumbling gets in the way of the delivery of your apology, apologize for that. Get into an inescapable vicious cycle of apologizing and sweating/stumbling. It’s adorably charming, but only because you’re British actor Hugh Grant. Wait — you’re not Hugh Grant? Whoops. I thought I was giving public-speaking tips tailored specifically to Hugh Grant. Forget everything I said up until now.
Focus on one person in the middle of the crowd throughout your speech. Afterward, trail him home. Knock on his door. Offer an introduction like, “Hi. I’m from the speech. Earlier.” He’ll reply with something along the lines of, “I know. Um…what are you doing here?” “I thought”—you’ll stammer, searching for the right words—“I just thought we could hang out, maybe, and be friends.” “I have friends,” he’ll probably say. “And I’m with my family now.” Blurt out, too quickly, “I’m not trying to replace your family!” He’ll close the door in your face, gently, more out of pity than fear. Don’t use him as a crowd-focusing person for the next speech, because it would be weird.
Get used to the room beforehand. Walk around, check the view from the podium, sleep there for a few days, cook in the facility’s kitchen, bathe in the bathroom, develop a delusional sense of ownership over the venue, and never leave it for fear that the outside world will “infect” you.
Remember that the audience really wants you to succeed. Except for that one guy, in back, Brad. He doesn’t. But don’t think about him during your speech. Though it’s hard not to, right? He’s always so negative, with that smirk on his face. Still, block him out. Yet that smirk. It’s so smugly self-satisfied. Just don’t let him get to — argh, I can’t stand him. I’m sorry, I should be helping you, but I can’t get Brad out of my head.
Abstain from milk products before speaking. Not because some people believe that milk triggers mucus production, but because the dairy industry is responsible for a lot of the underlying political problems in this country. Seriously, I read a blog about it — I’ll send it to you.
Practice your speech on close friends beforehand. You don’t have any close friends? And that’s why you’re worried about performing onstage, because the absence of intimates in your life suggests a dearth of charisma and amiability? My fault, I still thought I was talking to the charismatic and amiable Hugh Grant.
Read previous contributions to this series.
Speak through your diaphragm. Everyone will be distracted from how bad your speech is by your bizarre employment of a cervical barrier.
Be cocky, not confident. Everyone loves a supremely arrogant person who is, at heart, deeply insecure and who takes out those vulnerabilities on weaker people. God, Brad is such a jerk. O.K., I won’t mention him again, I swear.
Outline your speech on index cards but don’t memorize it, to boost spontaneity. About halfway through, dramatically throw away your index cards and say, “You know, I had a speech prepared, but I want to talk about something that really matters to me.” Then recite, word-for-word, a carefully composed jeremiad, hidden underneath the index cards, against the nefarious dairy industry.
In your speechwriting, avoid clichés, like the plague. Getting the plague is such a cliché. (Note: this item is taken from a pamphlet on public-speaking tips from the 14th century.)
Brad is head of marketing for Big Dairy. That should tell you everything.
End your speech on a memorable anecdote filled with specific details that the audience can latch onto. One time I did this, and it worked really well.
When all else fails, screen the director’s cut of “Four Weddings and a Funeral.” You gave some amazing wedding speeches in that.
For more help visit Public Speaking
(Anxiety welcomes submissions at firstname.lastname@example.org. Unfortunately, we can only notify writers whose articles have been accepted for publication.)
Welcome to this blog which I started after many years of constantly getting stressed out over the holidays. I come from a large family and I usually host all the gatherings. So on top shopping,wrapping and paying for all the little goodies. I also have to go through the stress of getting the house in tip-top shape. In the end I find myself saying “boy, am I glad that is over with.” I don’t think I am alone. I hope to share some insight and get some from fellow holiday dreaders. Thanks