Anxiety Q & A
What does changing your circumstances look like to you?
Be specific because the best way to reach a desired outcome is to start making your brains work for us.
How will you now when you’ve hacked your anxiety?
Paint a picture of what your desired anxiety free life looks like… be honest.
Why do you feel you deserve to define your own destiny?
You MUST figure out your deepest WHY… this must be guaranteed to be so much bigger than the temptation to give up & go back to old ways.
What’s the biggest thing standing in your way?
What are obstacles you must overcome to achieve an anxiety free life?
What values, habits, & traits must you acquire to be able to create your own feelings?
To effectively change our anxiety provoking feelings we must first change ourselves.
Your Daily Affirmations.
We become the person we constantly tell ourselves that we are. When used correctly, affirmations have been proven time & time again to boost our self-image & confidence. Add up the above answers to develop your unique daily habits.
What is your ONE month goal? (Dig Deep!)
This will be your main goal for the next month! We have now broken down your BIG PICTURE goals into small pieces you can manage. Time to own your goals & HACK YOUR ANXIETY!
What is your SIX month goal? (Dig Deep!)
Let’s break down your one year goal into something more manageable. What do you need to accomplish in the next SIX months?
What is your ONE year goal? (Dig Deep!)
Now that you’ve got a BIG PICTURE roadmap goal… let’s look at your perfect outcome you desire in the next year. What could you do this year to get you closer to living your dream life?
What must you give up to truly make changes?
Some of our actions hinder us from reaching success. What actions or habits will you need to change to reach your perfect outcome?
Who can you contact, partner up with, or learn from?
To effectively change our lives, we must change the people we surround ourselves with.
Action Guide: Managing your anxiety
- Stress management: Many anxiety symptoms are self inflicted. Over scheduling, clutter, making promises that are near impossible to keep & poor boundaries are among the culprits. Take a look at your priorities & get control of your schedule & life.
- Learn to say NO! This will help with some of the issues in the previous bullet point. Many of us are people pleasers & we pay the price for it. Don’t be a slave to your kids & spouse / partner, your boss & friends.
- Self care: People who have a trouble saying NO or being assertive often place others needs before their own. Mothers are usually at the top of the list for poor self care. Try to remember that if you don’t take care of yourself, you will be less effective as a parent, spouse / partner, employee & friend.
- Exercise: Exercise is a great stress reducer. 30. minutes or more than 3-5 times per week will improve your health & decrease your anxiety – it also helps with sleep problems.
- Clean up your Diet: The connection between nutrition & mental health is critical. You may need to begin with supplements to get back on track, but if you eat more fruits & veggies, you will begin to get the nutrients you require for good health & mental health with less supplements. Fast food & restaurant eating should be avoided most of the time, & chosen carefully if you decide to indulge. Explore food allergies or sensitivities – it can make a huge difference.
- Stop the feedback loop: Most people with anxiety have a barrage of worried, anxious, critical &/or intrusive thoughts running through their minds endlessly. These thoughts create much of the distress we experience. Learn ways to manage these thoughts. Once you get the underlying causes of anxiety under control, this may get easier.
- Mindfulness: Mindfulness is about living in the present moment. It has been found to be very helpful in managing anxiety, including OCD & PTSD. Take a class, find a podcast or video, or work with me to learn this useful tool.
- Deep breathing & relaxation: People with anxiety often take shallow, quick breaths from the top of their chests. This type of breathing can worsen anxiety symptoms, leading to hyperventilation. Learn to take deep, belly breaths to calm yourself & to breathe slower.
Action Guide: Anxiety & unresolved issues.
Unresolved issues often cause anxiety.
Use the following prompts to explore unresolved conflicts that may be contributing to your anxiety.
- List any people, place, or situations that you dread & try to avoid.
- For each item listed, thing about any related conflicts or unresolved issues that may be creating anxiety for you. Write about those here. (Example: Avoid the association meetings because I backed out on a project with a regular member who attends.)
- Am I in a constant state of worry? What am I worried about?
- What can you do to resolve these issues or conflicts?
- Am I giving power to my anxious thoughts? What will I do to put my worries into perspective?
- Is my routine contributing to my depression or anxiety? What will I change to improve my health?
- Do I bottle up my thoughts & feelings? What will I do to release this pressure?