This has helped me with unwanted, scary thoughts and anxiety/panic - Anxiety Message Board

SteveGn · 09-28-2006, 10:01 AM

This is somewhat of a continuation from what I wrote in the thread titled "Crazy" by sponsoredbynobody. If this subject is of interest to you, then I encourage you to read my post there also.

I think that negative sensations (anxiety/panic, for example) should not be pushed away, they should just be allowed to run their course. However, when it comes to negative, anxiety producing thoughts, such as the "what if's," or negative mental images, continuing to think about them is only going to lead to more fear, and continued intrusion of those thoughts. I do think, however, that it is important to first make peace with those thoughts. In other words, sit down with yourself and identify the type of thoughts that are causing you problems (Some would refer to this as inviting them in). Then plant the idea firmly in your head that those thoughts are nothing more than BS, and even see clearly why they are not worthy of your further attention. Then make it a mental habit to NO LONGER think about them.

Whenever you have even the slightest hint of one of those thoughts, then change the mental channel, or go into what I call the "just be" mode (not thinking of anything, except maybe the breath, if that's practical at the moment). Remind yourself - if you feel the need to at that moment - that you've already reconciled in your mind that that thought is not worth your attention, and then think about something else, or go into the "just be" mode.

By the way, the "just be" mode can be extremely important in the event that you do start to feel anxiety or panic coming on. This gives the sensations a chance to fade away, because you will not be further aggravating the problem by feeding into the anxiety with more thoughts. Learning to NOT feed into the anxiety is an important tool to develop, and the practice that I'm suggesting helps to accomplish that.

In the early going, you may have to change the mental channel countless times in a day.....so be it, just do it! - you'll get better and better at it because you'll be developing a stronger mind, as well as your nervous system will be becoming less sensitized. The first days and weeks were the most challenging for me, but it has paid off enormously. Thoughts are energy, like everything else. When a person stops feeding into them, they start losing their power, and they then stop coming around as much, and with less influence. Also, when you start seeing that those thoughts are losing their power through practicing what I've suggested, then your confidence and hope will increase, because you start to see that you are in control of things. Increased confidence and hope are a big issue when dealing with anxiety/panic and unwanted thoughts. Hang in there and be a warrior! It will pay off for you both short term and long term. Steve

anxiousinnj · 09-28-2006, 10:32 AM

wow- very helpful- thanks so much Steve.
I have to get "in the mode"- going to try very hard. : )

anxiousinnj

sponsoredbynobody · 09-28-2006, 04:24 PM

Yes, I agree we don't have real control over our emotions butwe have total control (whether or not we realize it) over our thoughts that produce those emotions.

NEGATIVE THOUGHTS AWAY!

Don't fight the anxiety, but train your mind to ignore negative thoughts.

SteveGn · 10-02-2006, 01:29 PM

You're welcomed, anxiousinnj.

Well put, sponsoredbynobody.

I just wanted to add something to my above post. This technique makes it easier to get in the "just be" mode, to get the mind off of negative thoughts, and to calm and desensitize the nervous system.

The idea is to consciously slow your movements down. When the physical body slows down, then the mind tends to follow. Also, by consciously slowing your movements down, a certain amount of concentration is needed or you will find yourself back to moving too quickly out of habit. Therefore, if the concentration is focused on slowing down, then that pulls the mind away from unwanted thoughts, and brings you to the present moment, or "just being," i.e. no analyzing, monitoring, questioning, judging, labeling, etc.

In our hurry-up society we tend to want to move quickly which causes the mind to jump around and be easily agitated, which, in turn, causes the body, heart, and our system in general to speed up even more, and before we know it our mind and body are experiencing negative symptoms. Think of the anxiety and panic as a sign that changes need to be made in the direction of living a more calm, peaceful, easy-flowing life.

Put another way, you're looking to develop a demeanor or personality to where you're no longer easily agitated, annoyed, angered, afraid, hurried, etc... A calm, peaceful, moment-to-moment flow starts to become more and more commonplace in your life. It takes time, and like everything else, the beginning always seems to be the hardest.

Another benefit to developing this calm, peaceful, "just being" flow is when a scary thought, sensation, or event occurs in your life. Instead of having the usual immediate "uh oh" response, which leads to a worsening of the symptoms, you instead are able to maintain the same calm demeanor you were experiencing. Developing this ability is extremely important.

By practicing keeping your physical movements slow and easy-flowing, you can get on the road to a peaceful existence which includes effectively coping with anxiety and panic.

gxpark1234 · 10-02-2006, 01:39 PM

could you guys give me some examples of your scariest thoughts?? im just wondering and i have weird/scary thoughts and i get scared.. thanks