by Counseling and Wellness Center of PittsburghJuly 14, 2016 counseling, mindfulness, psychology, psychotherapy, wellness0 comments
Mindfulness in Motion, Moving Beyond Anxiety
“Now days everyone replaces their emotions with Fear” Paulo Coelho
How much of our joy, our comfort, our desire do we replace with the sensation of fear and anxiety? We gain the promotion but then immediately start to wonder how will we maintain it; will we have the time required to devote to our new station? We buy the house but before we even close on it we start to panic about lawn care, taxes, the neighbors seemed a bit odd. After 3 years of the single life we meet the perfect partner but obsess nervously about whether they have called or texted back, do they like us, are we saying the right things? If any of this sounds familiar then please read on.
Often our tendency toward fearful or anxious thinking is so ingrained that we often don’t even realize that what we are experiencing is anxiety in action, perhaps we notice only that we feel bad, sad, hopeless, always keyed up and hyper aware. or maybe riddled with physical sickness. Often when we are adrift in the gravity of this emotional process we may simply think that we are mulling about the possibilities or that we are preventing these bad things from happening by considering them beforehand. The concern is that when we think so deeply about all of the possible negative crisis’s and downfalls that could happen in the future we are zapping ourselves of the opportunity to enjoy the peace and pleasantness of our joys now. We become so fixated on how we will acclimate to the managerial position that the joy and triumph of our promotions victory loses the wind from its sails before the ship leaves the port. This is one of the reasons that anxiety and depression are often co-mingled, anxiety is a feeling state which effects our perception, when we ruminate over the unrealized possibilities around each and every corner depression is often a natural out cursor.
If this is a somewhat familiar song and dance to you, then you may want to try some of these mindful tips to help reduce stress or anxiety.
- Become reflective of your mind’s process, that means mindfully noticing that you’re in an anxious thought cycle as it is happening. Mindfulness is a fantastic tactic in forming awareness of your psychological and emotional process which is the best first step toward change.
- When in an anxious state practice self-soothing, Imagine for a minute all of the situations that you have worried about that have never in fact happened, this is the equivalent of the self-soothing mantra, “everything will be ok.”
- Be patient with yourself. We sometimes get so crafty with our worrying that we then beginning worrying about the fact that we are worrying. No need to add an extra layer of anger, guilt or shame because you are noticing that you are worrying or fearful, remember that these thoughts shall pass as all thoughts and feeling states do. In fact, in a recent study published in psych central, the most helpful statement that one can make to a person experiencing anxiety or panic is that “this will pass, just as all feelings pass.”
- Psychotherapy, there are many forms of therapy which can help, commonly popular Cognitive Behavioral Therapy is an excellent intervention to make progress in changing maladaptive thought patterns.
May the best of luck and preparation guide you on your journey!
Counseling and Wellness Center of Pittsburgh and Monroeville
Contributed by Stephanie Wijkstrom, MS, LPC, NCC
830 Western Avenue
Pittsburgh Pa 15233