Are you struggling with worrying more often than you should?
Does it keep you up at night sometimes, fretting about all the worst-case scenarios?
Do you believe you have anxiety? Racing thoughts?
Do you always go down the rabbit hole?
I read an article yesterday on Time.com that made me feel so validated, as this is one of the many tips that we use in our therapy and coaching sessions to help you gain control over your anxiety.
As we’ve said before, anxiety is purposeful! It’s a way for our brain to help keep us safe by giving us warning signs that danger is coming. The issue with anxiety is when it becomes problematic because it’s overused, or our brain overreacts to negative thoughts.
In our client therapy sessions we utilize a therapy approach called CBT (cognitive behavioral therapy), which is super effective in treating anxiety. And the tip I am about to share with you is one that we’ve been teaching our clients, for a long time. You as you can do this at home, too.
Here’s the tip: GO THERE. For 15 minutes each day (we call it worry time).
Yep, go to that worst-case scenario, feel it, and then move backwards. Set a timer and just really let you brain go to all the worst-case scenarios and then what would you do if this comes to fruition? Look at what could happen, then game plan for what you would do IF this does in fact, become a reality.
Here’s an example that is commonly worried about from some of our adult clients. Let’s say you want a raise at your job, but you’re worried that by asking for one, you’ll be fired. This means you’ll lose your new house that you bought last year, and you’ll have to move back into your dad’s house (dear god no), and then you’ll be forced to go back to work at McDonalds. Boom!
Don’t laugh cuz you know you do this, too!! (We all do, btw.)
Okay, you went there. What if you get fired? What would you do? List all the healthy approaches you would take such as sending out resumes, posting on LinkedIn, dipping into your Emergency Fund, finding roommates to help pay for your mortgage, etc…
Do you see what we did there? You developed a plan that just in case, you can implement.
Whew, what a relief to have a solid plan in case the world implodes!
Remember: uncertainty is the foundation of anxiety so the more we can be certain that we 1) know what we’re worrying about, and 2) we know what we would do if this happens, can be the tweak that you need to really slay your anxiety or at least, minimize it.
So try it and let us know what you think. As always, we are the anxiety slayers so don’t hesitate to book an appointment with us here if you need extra eyes and love on your situation. We’ve got you!!