Reprogramming Your Mind
Combatting Anxiety and Living in Truth
Ever since a kid, I’ve struggled with anxiety. Whenever I explain this to people, I get the question — “What exactly do you mean by anxiety?”
Anxiety can vary from person to person but subjectively, it is unpleasant feelings of dread over something unlikely to happen.
It can be difficult pin-point exactly where anxiety comes from, but in many cases it originates from past experiences growing up. I specifically have struggled with circumstances in the unknown. Playing out scenarios that are usually never likely to happen to the point where my body and brain believe it. In full blown attacks I’ve experienced sweaty palms, shortness of breath, nausea, “tunnel vision”, on and on. Sounds horrible doesn’t it?! The brain is a powerful thing that can wreak havoc on the body if not harnessed.
After dealing with anxiety for much of my life on and off, I’ve learned a few things that have become pivotal tools in my journey of healing and freedom from anxiety.
Step 1: Eat healthy and exercise
Sounds too easy doesn’t it? By simply taking the steps in cutting out sugars, caffeine, eating fruits, vegetables, and proteins paired with exercise you’ll be amazed at difference. Healthy body means healthy brain.
Step 2: Breathe
Learning some simple breathing techniques can be extremely helpful, and will be a frequently used tool moving forward. In summary deep breathing stimulates our parasympathetic nervous system (PNS), responsible for activities that occur when our body is at rest. It functions in an opposite manner to the sympathetic nervous system, which stimulates activities associated with the fight-or-flight response. There are various methods, but I will simply breathe in through my nose slowly, making sure my diaphragm and belly fills with oxygen for 5 seconds, hold for 3-5 seconds, and then slowly release for another 5 seconds. For me, pairing breathing, praying, and reflecting on truth can either greatly alleviate or stop my anxiety all together.
Step 3. Journaling
By writing down your thinking patterns you will start to become aware of the areas and origin of your anxiety. In most cases I’ve seen that my anxious feelings originate from completely irrational thoughts and beliefs.
Step 4. Create a list
After identifying the irrational thoughts and feelings developed over the years on particular subjects or situations, talk with others. Find out the truth. What is actual reality? Write down a list to reference throughout the day to combat irrational thinking. Whenever a negative though begins to creep in, bring out the list. What is the truth?
Step 5. Graduate to memory
After much practice you’ll arrive at a place where you can begin combatting negative thoughts with the truth by memory alone. Over time you should feel a change starting to happen in your mindset. Anxiety attacks will begin to deflate at quicker rates. They will also become weaker in their attacks.
Step 6. Get counseling and support
This can be a difficult thing to come to as well, but can be extremely helpful. You may think “Will others think I’m crazy? Will I be admitting to being crazy”. They answer is no. The only thing that is crazy is to go on living the way you are. In many cases there is some root issue. Yes, you can go get medication to help numb the feelings but you will never arrive at complete freedom if the root issues aren’t dealt with. Will it be difficult? Yes. Will it be painful? Most likely. Is it worth it? Completely.
By no means are there any quick fixes out there, but with some work and dedication I’ve been able to see some huge strides in freedom from anxiety. I’ll be honest, I still struggle with it from time to time and even am hit hard by it. But, looking back I’m encouraged at the progress and am excited about continued success.
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