12 Questions To Ask Yourself When You’re Anxious
In a rush? Asking yourself these questions will take a minute and ease your problem.
Here’s a painting of the modern digital professional’s life:
- Receiving a job demand.
- Run it below expected speed, with overthinking and distractions along the way.
- See the deadline approaching.
- Enter a state of stress and anxiety.
- Deliver at the last minute.
- Restart the process.
“Productivity expert coaches” will tell you that it’s just a lack of organization and that it’s all a matter of mental acuity. Once achieved, you will have continuous flows of deliveries, and you can work little but regularly.
If that were true, this problem would be easy to solve.
The point is that this is a very difficult state of mind to get out of, as our world converges on this lifestyle. Understand.
Why Do We Live in Cycles of Procrastination and Anxiety?
Our mind is all the time being lured by distractions, many of which we have no control. Furthermore, the corporate world is demanding, with tight deadlines and astronomical goals.
The relaxation and stress cycles are nothing more than a response of our nature when we had to kill a lion a day to survive.
That is, when we have time and a comfortable environment, our body forces us to relax and enjoy. Our hormones and our brain activity converge on this whether we like it or not.
On the other hand, when we have little time and an uncomfortable environment, we are forced to struggle to exhaustion.
Over time, this conditioning can lead to a state of irrational anxiety. Although it is extremely uncomfortable, it is also possible to reverse this state in rational ways.
So when this is happening to you, take a few deep breaths and ask yourself the following questions:
The 12 Questions To Eliminate Anxiety
#1 — What Can I Do Right Now To Feel Better?
Procrastination often leads to stress. And when we are trying to focus our thoughts, the body physiology impedes us, creating a snowball effect.
#2 — Is My Anxiety Making This Problem Bigger Than It Is?
Alertness is a natural call to survival. It’s like we’re fighting death. However, no one dies for delaying a delivery or making a mistake at work. Our brain tends to raise our alertness.
#3 — What Are the Best and Worst-Case Scenarios?
As mentioned, it is natural to assume an attitude of pessimism and absolute defense when faced with a problem. But if we stop to think, what can happen if something goes wrong? And if it works?
#4 — Is the Worst-Case Scenario the Most Likely To Happen?
Several times we do everything at the last minute, but in the end, everything turns out well. Of course, it is best to be early, not late, but the risk is what causes anxiety, not the error itself.
#5 — Do I Take Care of Myself Minimally in Terms of Hydration, Nutrition and Sleep?
The more imbalance in the body, the worse the anxiety symptoms. Here, the old primer serves: regular basic habits always help to prevent this type of disorder.
In this post, I’ve already talked about how being a night owl can upset your hormonal cycle and your brain work.
#6 — Is There Anyone I Can Talk to About This?
Anxiety is often related to commitments we have with ourselves and other people. Therefore, talking to them can be a way to calm your condition.
Not everything is as urgent as it seems.
If you talk to a customer, for example, they might give you a little more time to make a delivery. Or perhaps talking to a friend or psychologist can help you visualize the problem.
#7 — Am I Trying To Do More Things Than Necessary?
When we are planning something, we tend to set expectations too high. The problem is, when running, we realize how difficult this can be.
Often, it’s best to focus on the essentials, on what consistently delivers value. The details are for later if there’s time.
#8 — Can I Remember Any Similar Situation That Ended Well?
If you have anxiety issues, this is probably based on past events in your life. You have a frame of reference for situations that you don’t want to happen again.
And of course, not all of these situations ended tragically. Think about what worked in the past and look for solutions from that.
#9 — What Are the Things I Can Control Right Now?
This question is crucial. Not just for tense moments, but any occasion.
Our focus has to be 100% on what we can control. The rest are just sources of concern.
Preoccupation is an occupation that we have in advance — and that consumes our energies. Only a conscious effort can avoid them.
If you want to understand better this, read the text below.
#10 — Am I Making Negative Interpretations Without Evidence?
Anxiety is a mix of brain and endocrine disorders driven by some real-life facts. It’s our body reacting to the environment, creating a very powerful defense mechanism.
This quest for security overshadows our ability to see the problem. So you have to stop and think carefully about the real problem, however bad it may seem.
#11 — Is This Anxiety Protecting Me From Something or Is It an Irrational Fear?
The state of anxiety, alertness, protection actually isn’t bad. The problem is getting into this triggered state by situations where it is not needed.
#12 — What Would I Say to a Friend Who Has the Same Concerns as Me?
Try to put yourself as an outside agent. If someone came to you and told you the problem, how would you react? Would you say the concern is legitimate or that there is some exaggeration? This role play is very effective in developing focus and eliminating unnecessary worries.
Do you know what all these questions have in common?
They demonstrate how anxiety is related to:
- Past events.
- Expectations of other people.
Your past successes or failures should serve to build your capabilities, never to weaken you.
Furthermore, the expectations that other people have of us are never what we imagine. Just think about what expectations you have of others. Why would it be worse with you? Reflect on this.
