We all suffer the negative effects of anxiety, but some suffer
more than most.
When thinking about ways to reduce anxiety, through the frame of
faith, I don’t think we can go past this advice. The Lord says:
“Be still,
and know that I am God!”
—Psalm 46:10a (NRSV)
That said, and that borne squarely
in mind, the following might also help, especially when we find ‘being still’
next to impossible:
1.
Stop the Self-Condemnation – The anxious person increases their anxiety
when they castigate themselves for being anxious. We ought to consciously
remind ourselves that anxiety is not a shameful state to be in. Our feelings
are valid. We need to stop blaming ourselves for being anxious.
2.
Develop a Relationship with Our Fears – When we can approach our fear, coming
alongside it and giving it its due, we can learn from it, and we therefore
avoid it less.
3.
Am I feeling anxious today? – It’s a reasonable question. If we are
feeling more anxious than normal we may be able to more consciously apply some proactive
techniques. We don’t freewheel in worry so much if we are trying to do
something about it.
4.
Attempt to Be in Two Psychological Places
Simultaneously – The skill of
the counsellor in treating anxiety is to simultaneously live both the anxious
road and the well-adjusted ‘coping’ road. Likewise, for us, if we can keep a
foot in both camps, just a little more perspective may be available.
5.
Protect Our Thinking World – One of the biggest threats is what anxiety
does to our thought world. When our minds freeze it is even more important to
make ourselves think; to not avoid thinking. Sometimes simply doing something
that doesn’t involve thinking is a way to break through such a mental rut.
6.
Find a Safe Place
for Change – Few people
with anxiety problems are happy to remain there. The key to change is finding a
safe place to explore physical, psychological, and behavioural strategies.
There may be several opportunities to find a safe place; we may need to
capitalise on several strategies.
7.
Am I more emotionally attuned than most? – Anxious people tend to be more sensitive
regarding the emotional plight of others. They may be more naturally empathic.
Their experience with anxiety has probably nurtured warmth within them. This,
of itself, is something to celebrate.
8.
What Attachment Styles Explain – There is a lot of research to suggest our
anxiety is driven from maladaptive attachment—to our parents and
guardian-figures, well before we had any decisive influence over our lives. It
is not our fault we are anxious. And we can always do some work to improve our
circumstances.
9.
Understand the Nature of Avoidance – When we conceive that our fears cause us to
develop avoidance strategies, whilst facing up to our fears makes them melt
away, we see the value in challenging those things we avoid.
10. Do I worry
a lot? – Another fair
question. It appears that the right hemisphere of our brains—the emotional
side—is over-involved in worry, yet the left hemisphere—the more logical
side—can easily assist. The logical side helps when it problem solves. When we
worry we should ask more often, “What can I do about it?” Doing helps.
Doing the practical helps reduce worry. We do what we can; and we accept the
rest.
11. The Value
of Challenge – When routine
life provides its own anxieties, unpredictability threatens to send us over the
edge. It is a good thing, however, to get involved in some novelty; to push
ourselves to try new things; to take new and little risks. Can we still feel
safe in slightly ambiguous situations?
12. Progressive
Muscle Relaxation (PMR) – This is
a simple technique, along with diaphragmatic breathing, and other physical techniques, can help in a very
practical way to relieve anxiety symptoms and assist our confidence.
***
The fact we suffer from anxiety is
not our fault. But we can do something about it.
© 2012 S. J. Wickham.
Acknowledgement to Robyn Bett.
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