Photo by Àlex Folguera on Unsplash
When thinking about ways to reduce anxiety, through the frame of faith,
I don’t think we can go past this advice, some of which I’ve learned through
counselling studies and practice, and some through experience. 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 and
Thought 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, 2015, 2018 S. J. Wickham.
No comments:
Post a Comment