How to Manage Stress and Anxiety with Mindfulness and Psychology
Stress and anxiety are common emotions that many people experience in their daily lives. They can affect our mood, productivity, health and well-being. I, personally, have experienced it pretty much since I was a kid. However, there are ways to cope with these feelings and prevent them from taking over our lives.
I was listening to a podcast with psychologist Dr. Julie Smith who was speaking to Ali Abdaal on how to manage stress and anxiety effectively. She outlines five evidence-based steps that can help you recognize and address these emotions and provides practical techniques for dealing with them.
I thought it would be good to share some tips and insights from it which you might find useful as I did.
Step 1: Step Back Language
The first step is to use distancing language to create a separation between yourself and your distressing thoughts. By framing your thoughts as observations rather than absolute truths, you can reduce their impact and maintain emotional balance.
Dr. Smith uses an example from the movie ‘The Mask’ to illustrate this technique. She says, “Our thoughts can become like this mask where if we hold them too close to us, they can color our perception of the world.” By putting some distance between yourself and your thoughts, you can see them more clearly and objectively.
For instance, instead of saying “I’m a failure,” you can say “I’m having the thought that I’m a failure.” This way, you acknowledge your thoughts without letting them define you or your reality.
Step 2: Spin the Feelings Wheel
The second step is to explore the nuances of your emotions using a feelings wheel to identify specific feelings. A feelings wheel is a tool developed by psychologist Robert Plutchik that helps you recognize and articulate complex emotions.
Dr. Smith explains that “the better we are at talking about our emotions, the better our health outcomes seem to be.” By naming your feelings, you can gain a deeper understanding of what is going on inside you and what triggers them.
For example, instead of saying “I’m stressed,” you can say “I’m feeling powerless.” This way, you pinpoint the exact emotion that is causing you stress and can address the underlying issue more effectively.
Step 3: Early Warning Feelings
The third step is to use your emotions as an early indicator of potential underlying issues. Listening to and acknowledging your initial feelings can provide valuable insights into your state of mind.
She says, “Accept that it’s okay, this is one possible version of this reality, and that it’s the first feeling I got.” By paying attention to your early warning feelings, you can prevent them from escalating into more intense or negative emotions.
For instance, if you feel meaninglessness or anxiety at work, you can explore what is causing these feelings and take action before they lead to burnout or depression.
Step 4: Pause the Personalizing
The fourth step is to avoid the tendency to personalize events and catastrophize situations. Recognizing the cognitive bias of personalizing events can help prevent unnecessary stress and self-blame.
She says, “Understanding that setbacks are a part of life and just going through one of them doesn’t mean we’re going to continue getting that same setback over and over again.” By realizing that not everything is about you or your fault, you can avoid spiraling into negative thought patterns.
For example, if you fail an exam, you can say “I didn’t do well on this exam” instead of “I’m stupid” or “I’ll never pass this course.” This way, you acknowledge the reality of the situation without exaggerating or generalizing it.
Step 5: Drop the Mental Filter
The fifth step is to overcome the tendency to focus solely on negative aspects by actively recognizing positive experiences. Acknowledging the existence of the brain’s negativity bias and consciously refocusing on positive aspects can reduce stress and anxiety.
She shares her personal struggle with the mental filter, saying that she used to focus only on negative feedback from her students and ignore positive feedback. She says, “Recognize the cognitive bias that this negative mental filter does exist and remind ourselves consciously to pay more attention to the positive things in our life.”
For example, if you receive a compliment from your boss, you can say “Thank you” instead of “You’re just being nice” or “But I made so many mistakes.” This way, you accept and appreciate the positive feedback without dismissing or minimizing it.
Conclusion
By following these steps, you can embrace a mindful approach to your thoughts and emotions, acknowledging them without letting them overpower you.
You can also use some other tools and techniques to cope with stress and anxiety, such as:
- Practicing mindfulness meditation or breathing exercises
- Creating a self-soothing box with comforting items such as a soft blanket, a favorite book or a scented candle
- Journaling your thoughts and feelings
- Seeking professional help or support from a trusted person
If you want to learn more about how to manage stress and anxiety, you can hear the podcast here or check Dr. Smith’s book on this very topic.
I hope you found this blog post helpful and informative. Remember, you are not alone in your struggle with stress and anxiety. There are ways to cope and overcome them. You can do this! 💪
