Be careful of the anxiety rabbit hole.
It can take over your thoughts, emotions, and mood.
Anxiety can feel like a heavy weight strapped to our chests.
When the anxiety builds up it can leave us feeling overwhelmed, restless, and exhausted.
The anxiety rabbit hole is a trap.
And it can be a large trap.
So beware of it.
JUMPING DOWN THE HOLE
I was in a therapy session and was describing a moment of anxiety.
I had gotten back to my apartment and was in a good mood. Next thing you know, I receive a text message about politics from a few buddies which triggered a slew of angry, obsessive, and anxious thoughts. The anxiety lasted for almost an entire hour after I read the text message.
One hour of my time wasted, gone, never to return.
Over what?
Someone else’s opinion?
This is what drove you into an obsessive angry mess for an hour?
I looked at my therapist and told her that I felt I had completely wasted that time, and she looked at me, smiling, and said:
“You got caught in the rabbit hole.”
She was right, I did get caught in the rabbit hole.
I had done it so many times and now again, here I was taking the plunge.
After my appointment, I began thinking a great deal about ways that I could redirect my anxiety.
SEVEN HELPFUL WAYS TO REDIRECT YOUR ANXIETY
1. The Train Car Analogy
This is one I have been practicing for quite some time and have begun to master. My cousin, a psychologist, first taught me this technique when I was struggling with obsessive thoughts over a failed relationship. He said, “Try to think of those obsessive thoughts as though they are on a train car, and the train car is coming down the tracks, and you see it, acknowledge it, and then let it pass.”
This strategy has been arguably the most successful I have used to combat my obsessively anxious thoughts.
It’s a fun way to redirect your anxiety.
As soon as I see the thought and feel the emotion that comes with it, I put it on a train car (or boat, or plane) and see it coming down the tracks (feel it), watch it pass, and then let it go.
Visualizing this can be extremely beneficial when it comes to managing anxiety.
Once you let it go, focus on whatever task or situation is in front of you.
2. Comfort A Younger Version of Yourself (The Inner Child)
Back in the nineties, the term “inner child” began surfacing as a new-age spiritual metaphor for our younger, innocent selves.
As hokey as the term may sound to some, there is much value in using it to manage anxious thoughts. I often think of my anxiety as Brad Jr. or the “inner child” from my past who never learned how to calm himself down. Now when I get anxious, I visualize my younger self and I approach and give him a hug; usually a big long bear hug, and tell him how much I love him and that everything will be alright.
The strategy works well within the construct of meditation, but I have used it in many different settings.
The key is to feel the feeling of your mini you being comforted by the mature you while releasing his or her anxious thoughts.
3. Reframe Negative Thoughts
Cognitive Behavioral Therapy teaches about identifying and reframing negative thought patterns to view challenging situations more clearly and handle them more effectively.
Reframing negative, anxiety-based thoughts into more realistic, and when possible, positive thoughts can make a big difference.
Think of a time when you’ve been triggered by a negative, anxious thought such as “I do NOT want to see my coworkers today!!” Once these thoughts start appearing, think about ways you can reframe them realistically, such as, “I’m not in the best of moods right now, and I’m not looking forward to seeing my co-workers, but I am going to use this as a learning experience for my anxious thoughts. I am going to make an effort to enjoy my day.”
This will help you redirect your anxiety.
4. Ten Minute Window
This is something I have come up with myself, based on variations of therapy techniques and my own experiences of what had worked for me.
If I’m having one of those days when the anxiety isn’t letting up, I tell myself that I have ten minutes to worry, get angry, and be anxious over whatever it is that’s bothering me. I set a timer, do my worrying, and then once the timer goes off I tell myself, “I’m moving on.” And then I get on to the next task or focus of the day. The key to this technique is to get the anxiety out in a meaningful, healthy way during those ten minutes: journaling, physical exercise, breathing, punching a pillow, etc.
Then be sure to move on with a task or positive distraction afterward.
5. Befriend Your Anxiety
Befriending your anxiety is a powerful way to calm yourself in a moment of worry and overthinking.
Think of your anxiety, your worrisome thoughts, as an actual person. This person is struggling and needs your help to calm down. Visualize this anxious version of yourself and talk to them as you would a good friend. Console them, calm them, and give them the love and attention they need.
This technique is another fun way to redirect your anxiety.
6. Write Your Thoughts Down And Put Them Into A Jar (Automatic Thought Record)
Throughout our days there could be a slew of different situations, people, and thoughts that can trigger us into a bout of anxiety.
All it takes is one thing to derail a peaceful mind and have it sputtering into anxiety and sometimes even anger and rage. Whenever you notice one of these emotional and/or mental triggers, write it down on a small piece of paper. Take that piece of paper, fold it up, and place it in a jar or mug. Place as many as you’d like in that jar or mug, and then come back to them later in the evening before you go to bed and if you still feel the same strong emotion, run them through an Automatic Thought Record.
7. Journaling
Last but certainly not least, journaling our thoughts is an excellent way to get them out while also evaluating and keeping track of them.
Whenever you are having one of those days filled with overthinking, negative thoughts, and anxiety – sit down and journal everything you are experiencing. Don’t hold back or sugar coat your thoughts. Get every last detail out and then review it a couple of days later and see if you can spot the unhealthy thinking patterns.
If you can, then go ahead and start thinking of ways to improve on those unhealthy patterns.
IN REVIEW
There are many ways you can help redirect your anxiety. Upplifter goes in depth on many. I urge you to do your research, try different approaches, and find out what works for you. If you are struggling, reach out to a mental health professional or anxiety coach. There are many valuable resources available, so don’t be afraid to use them.
Looking for an anxiety coach? Contact me at brad@upplifter.com for a free consultation!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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