The One Thing
Anxious? Start by identifying if it is a helpful or harmful feeling. Harmful? Here is the process of gaining control in the moment.
- Can you identify the trigger to your anxiety? Where is it coming from?
- How are you responding in the moment?
- Is your behavior what you desire for yourself?
- If not, assess how you are doing and gain control.
Example #1 - I am feeling a sense of unease and worry. I reflect that I was thinking of a deadline coming up on a project and I am not ready. This is a helpful worry that will hopefully motivate me to complete the work needed to be ready.
Example #2 - I am lying in bed and worrying about my business. The trigger was a comment from my wife about a small problem just before bed. Now I can't sleep. I am imagining catastrophic ends to our business, from closing our doors to failing in our purpose. This is an unhealthy and mostly unwarranted worry. My anxiousness is keeping me up and creating a second problem of poor sleep with the potential of a vicious cycle. Identifying the trigger and addressing the 'self-talk' can help manage my anxiety and get to sleep.
Identifying the trigger can help if it is a trigger that is recurring. This can help us identify where we may need to place some boundaries.
Each day write down as many anxious thoughts that you currently have. Set a timer and work hard to get as many thoughts on paper that you can.
Shred, tear up, and throw in the trash what you have written down. YES, get rid of these thoughts!
The rest of the day is yours to do with as you please. If an anxious thought appears, identify it as being either helpful or unhealthy. If unhealthy, tell yourself “I have already dealt with that thought” or “I will deal with that tomorrow”.
In as little as 3 weeks there should be a noticeable difference in your anxiety.
Sleep and Anxiety
When we fail to get enough sleep or the quality of our sleep is poor, this has negative mental and physical consequences. Sleep less than 7 hours a night over a period of one to two weeks and the sleep deprivation, while mild, starts to get compounded. Having your sleep checked and focusing on one habit to improve your sleep is the place to start.
Improve Your Sleep, Improve Your Anxiety
Check out the link below to dig deeper.