Anxiety
How do you score on my Anxiety Checklist:
- I think about the same things over and over!
- My gut feels yuck.
- It’s bloody hard to sleep.
- It just feels really awful, like acid in my blood.
- I’m having headaches or shoulder pain.
- I snap at people (then feel bad about it).
- I’m exhausted.
- I can’t concentrate.
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12 Ways Out of Anxiety
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1: SELF-CARE
Anxiety tells us that our problems matter more than we do. It helps to attend to self-care.
2: MOVE
Anxiety is tension. It helps to move your body: stretch, walk, shake, dance.
3: SLEEP
Anxiety is the anti-sleep drug. It helps to
4: REALITY
Anxiety is fueled by a negative mind-warp that makes risks look bigger. It helps to do a ‘reality check’.
5: SUPPORT
Anxiety reveals how our needs are not being met. It helps to know and ask for what you need.
6: SHARE
Anxiety is lonely. It helps to talk to people who listen well.
7: EMOTIONS
Anxiety tangles fear with lots of other feelings. It helps to see more clearly what you are really hurt or frustrated, sad or mad about.
8: SCRIPTS
Anxiety reveals our core beliefs, that may be past their ‘use-by-date’. It helps to dig out and re-write old life scripts.
9: ENDURE
Anxiety is very unpleasant but you will get through. Hang on and wait it out.
10: STRATEGY
Anxiety traps us in tight loops of stuckness. It helps to make plans for small chunks of time for practical ways to address the problems you face constructively.
11: SPIRIT
Anxiety is a spirit of fear. It helps to release the flow of the spirit of grace and peace.
12: STRENGTHS
The symptoms of anxiety are fairly universal, but your solution will be unique, based on your strengths, personality, situation and hopes.
Anxiety tells us that our problems matter more than we do. It helps to attend to self-care.
- What feels soothing for you?
- What restores your energy?
2: MOVE
Anxiety is tension. It helps to move your body: stretch, walk, shake, dance.
- Notice your breathing. Slow the breaths down.
- Do yoga.
- Get a massage.
3: SLEEP
Anxiety is the anti-sleep drug. It helps to
- accept that you won’t sleep well at the moment and that’s OK,
- plan the time before bed to be as relaxing as possible,
- find things to do when you are awake in the night that don’t fuel the stress,
- rest during the day,
- take sleeping medication, magnesium, etc. – what works for you.
4: REALITY
Anxiety is fueled by a negative mind-warp that makes risks look bigger. It helps to do a ‘reality check’.
- Notice 3 colours, 3 sounds and 3 sensations right now.
- Name 5 things you are grateful for.
- Talk about your fears with someone you trust and check your perceptions of risk.
5: SUPPORT
Anxiety reveals how our needs are not being met. It helps to know and ask for what you need.
- In what ways do you feel unsupported?
- What might you ask for? from whom?
6: SHARE
Anxiety is lonely. It helps to talk to people who listen well.
- Think of someone you know who helps you feel heard, and reach out.
- Access a counsellor or therapist (maybe through EAP at work, or through church, or you might have to pay for this yourself).
7: EMOTIONS
Anxiety tangles fear with lots of other feelings. It helps to see more clearly what you are really hurt or frustrated, sad or mad about.
- Notice the range of emotions going on inside you.
- Journal or doodle to get out on paper what you are feeling.
- Talk to a professional.
8: SCRIPTS
Anxiety reveals our core beliefs, that may be past their ‘use-by-date’. It helps to dig out and re-write old life scripts.
- What do you believe about your role and your value?
- What script did your parents (and other in your childhood) write for you?
- How do you want your life to be??
9: ENDURE
Anxiety is very unpleasant but you will get through. Hang on and wait it out.
- Try not to get stressed about feeling stressed.
10: STRATEGY
Anxiety traps us in tight loops of stuckness. It helps to make plans for small chunks of time for practical ways to address the problems you face constructively.
- How far ahead can I plan right now?
- What are a couple of specific things I will commit to do that will give me a sense of accomplishment?
11: SPIRIT
Anxiety is a spirit of fear. It helps to release the flow of the spirit of grace and peace.
- Make space to sit and be still.
- Relax in a natural environment each day.
- Connect with a faith community.
12: STRENGTHS
The symptoms of anxiety are fairly universal, but your solution will be unique, based on your strengths, personality, situation and hopes.
- What do you value in yourself?
- How will these strengths help you to overcome anxiety?