The Anxiety/Panic Attack Journal

From time to time we all want to stop obsessive thoughts that race through our minds.  The rush of modern life can provide us with so much conflicting information that we simply develop “sensory overload.”

Although this sensory overload happens to all of us occasionally, it only becomes a serious issue when we feel we are unable to “turn it off.”  The following strategies have been proven to stop obsessive thoughts and quiet an anxious mind:

1.  Get Active: most people assume that when they feel stressed and are trying to control obsessive thoughts, the best thing to do is to try to deeply relax both body and mind.  And while this can help in certain situations, an even more effective response to an obsessive mind is to be as active as possible.

Even though it may seem counter-intuitive, being physically active is one of the best ways to stop obsessive thoughts.  A vigorous physical workout is one example of this, but anything that gets you moving your body and working your cardiovascular system can be useful — such as a vigorous walk around the block, or even yoga or stretching exercises.  Remember: when your mind is racing, move your body.

2. Get outside of your Box: human beings are creatures of habit, and we can easily fall into a routine that causes us to obsess or stress about everyday things.  Because of this, one strategy to stop obsessive thoughts is to remove yourself from your daily routine.

The idea is to simply go to a place that you would normally not visit, and do an activity you would normally not do.  For example, try bowling or playing minigolf, or another recreational activity that you would normally not be involved with.  You might also take a long drive in the country or visit friends you haven’t seen in ages. 

Basically, you want to do anything and everything that is outside of your day-to-day “box.”  Shake up your life a bit — if you want to “feel” different, you must “do” something different.  Make sense?

3.  Normally, when we are experiencing excessive thoughts there are one or two particular issues that are bothering us and feel somehow “unresolved.”  Identify the issues in your life that feel unresolved, and then schedule each unresolved issue to be dealt with at a specific time in the future.

For example, if you have an unresolved relationship issue that you are obsessing over, schedule a time next week to consider the issue, and see if it can be resolved then.  If not, schedule it for a later time and try again.  The key here is to be precise in your scheduling — set an exact time of day, but allow yourself only 15-20 minutes to consider each issue.

Studies have shown that if you can not resolve an issue in 15 minutes, your odds of resolving it in 30 minutes or more are statistically zero.  In other words, if a solution does not present itself to you in the first few minutes, the research shows that dwelling on the situation WILL NOT help. Remember, this isn’t just good advice — it is proven scientific research.

Try each of these strategies to stop obsessive thoughts, and you’ll quickly see which is most effective for you.

Jon Mercer

Stop Anxiety and Obsessive Thoughts
 

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A coaching client of mine e-mailed me recently and asked an unusual question.  He wanted to know if the principles discussed in the film “The Secret” were applicable to curing anxiety. 

I thought about this question for while, and although it might sound unusual in some ways, I believe that the concept of The Law of Attraction, which is discussed in the film, is very applicable to dealing with anxiety and panic attacks. 

I also don’t believe it is a coincidence that I first hit upon techniques to cure anxiety after reading a the works of Spinoza, Wallace Wattles, Emerson, and other writers who held beliefs very similar (or in some cases exactly the same) to the Law of Attraction (although they did not use that exact term).  Here’s why I think using “The Secret” is extremely beneficial for people with anxiety or panic attack issues: 

The Secret, or the Law of Attraction, holds that whatever it you give your focus and attention to on a regular basis is what you are actually attracting into your life.  We can see many common-sense examples of this all around us, and it explains the old proverb, “the rich get richer, and the poor get poorer,” because people are getting in life exactly what they are focusing the majority of their attention upon. 

So how does this “secret” apply to anxiety?  Think about it; if you give your attention and focus to things related to stress, anxiety, fear and unhappiness, what are you attracting into your life?  That’s right — you are attracting more of these things that you are focusing your attention upon. 

This is also a philosophy known as “assumed responsibility,” and this way of looking at the world, while sometimes difficult to adjust to at first, can improve many areas of your life, including anxiety problems.  When I first began practicing the philosophy of “assumed responsibility,” the first hurdle I had to cross was to accept that I (and I alone) was responsible for my anxiety. 

Up until that point, I had been blaming my anxiety problems on a troubled childhood, family weirdness, or even bad genes.  In fact, I blamed everything and everyone except myself.   But by refusing to accept responsibility for my anxiety I remained in a “victim mentality,” where I felt powerless. 

The moment I began accepting responsibility for the anxiety, and even the vicious panic attacks, the situation began to improve.  And it only got better from there 

So in this sense, I absolutely believe that the Law of Attraction or “The Secret” is beneficial to those who want to overcome their anxiety and move on with their life.  Because just like the Law of Attraction, the secret to curing anxiety is accepting full responsibility for it, and never assuming that you are a victim of genetics, a poor childhood, bad luck or any other misfortune. 

You are not a victim. The secret is that your anxiety is something you create and something you can stop.

JM

Jon Mercer
Personal Development Coach
http://www.easycalm.com/
http://www.easycalm.com/social.htm
http://www.cafepress.com/socialskills.81169853
Managing Director, Youniverse LLC

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