What Is Anxiety?
Anxiety can be crippling and unrelenting, often preventing individuals from engaging in certain activities or living up to their true potential. What separates anxiety and fear from other emotions is that it is not just cognitively present but actually physically experienced. One of the main reasons why it can be so debilitating is, in fact, these physical repercussions: sweaty palms, increased heart rate, and respiration, and tension in the neck and shoulders. Most often, anxiety appears to come from nowhere without warning. Ever wonder what contributes to your fear, but cannot seem to identify a logical explanation? The explanation may rest somewhere deep within your subconscious experience and may be connected to a past event stored in your sensory memory. Certain sensations and thought patterns are cued each time there is a slight reminder of this event such as a certain sound or tone, smell, and touch. Even the way someone looks at you or their communication style might send signals to your brain that danger is present.
The Key to Getting it Under Control
Practicing mindful self-reflection and self-soothing strategies can unlock the mystery of anxiety, while also allowing for its release. The key to mindful self-reflection is to drop self-judgment and criticism towards yourself and instead utilize an introspective approach. Approach your anxiety with gentle curiosity by viewing it from a perspective of wonder. Stop and ask yourself: If my anxiety is a teacher, what is it, it wants me to learn about myself? Is this fear connected with a core belief about myself or this situation? Am I making assumptions about a person, place, or task? What does my internal dialogue consist of when I am feeling this way? Where is the tension manifesting in my body? Allow yourself to be fully present and connected with the anxiety for a moment, just noticing and witnessing. Be curious. Become accepting of it, just as you are with your more pleasant emotions.
Listen and explore if there are any images or memories associated with it.
Next try to separate from your fear by externalizing your anxiety. Try imagining it having a shape, size, color, and texture. Imagine yourself placing the anxiety in front of you. Viewing it as its own being can assist you in the journey of figuring out what the fear may need to feel more calm and soothed. Does the fear need encouraging words or messages or is it enough to soothe your fear just by being a compassionate witness to it? After you feel that you have learned the lesson, notice how your anxiety is trying to teach you to utilize imagery and deep breathing to envision the tension.
Pretty soon, the anxiety will start getting smaller and smaller until you feel relief.
