Last week I realized that most of my anxiety came from replaying past events or worrying about my future. And the thing is, we generally let negative thoughts consume our lives instead of fully being present. In other words, our thoughts can be real fun suckers. This is why I decided to do something about it, break my limiting patterns and created a system to manage anxiety.
Success and happiness comes from within, not the other way around. This is why, after years of caving into my anxiety, I decided enough was enough. I took it upon myself to create fool-proof system with just a few simple steps to start taking control of your thoughts. Ready?
Why You Need a System to Manage Your Anxiety
Negative thoughts tend to play in our heads like a broken record: “I’m never going to be enough”, “I’m not skinny”, “I’m never going to leave this job”, “I’m never going to find love”, “I just don’t have the resources they did to make it”…
Round and round these negative thoughts go in our heads making us feel insecure and stopping us from pursuing our dreams. I mean, just imagine the difference in your life if you were able to let go of it all? And the key to getting off the carousel of never ending thoughts is to master your mindset.
Step 1: Realize that you are not your thoughts
Rather, you are an observer of them. Think about it this way… you are listening to a radio and this particular radio station is playing a commentary on your life. Sometimes it’s positive and other times it’s negative. The truth of the matter is that you are not the voice, you are merely a listener. When you realize that you are not your thoughts, you can choose to observe them as they pass by and not participate or respond to it. I know that is easier said than done sometimes, which brings me to step number 2.
Step 2: Jot down your thought patterns
Once you start becoming aware of your thoughts, you will start to pick out patterns. Meaning, those classic songs that your head likes to play over and over again. I call them, “my all time favorite excuses”. These are the thoughts that keep you from growing, the ones you hold on to as a way not to step outside your comfort zone to change your life. Start identifying those thoughts that play over and over in your head. Write them down and keep a tally. Start becoming aware of the moments or circumstances when these thoughts pop up, what’s triggering them?
Step 3. Have a Game Plan
Once you’re aware that you are not your thoughts and have separated yourself from them… give that voice a name. Call it your evil twin, Regina George, the Joker, Ursula, whatever helps you separate those thought spirals from your True Self and then challenge it. Question the lies it tries to feed you. Always ask yourself: Is this really true? Are these thoughts real? Considering each thought as it comes through and mindfully seeing them as they pass by. (It helps if you journal this!)
Step 4. Create Magic Mantras
Creating mantras are simple and effective ways to quickly change your thoughts and beliefs. Think of it as planting a little seed inside your noggin’. Every time you recite this mantra it will water the seed for it to set roots. The more you repeat the mantra, the more you help this seed bloom and take over some of your negative thoughts. It will help you create new positive beliefs that slowly help you transform your life.
It may not seem like much, but thoughts are powerful. They can make or break you. They can help you live out your dreams or they can stop you from pursuing them. Good news is, you CAN be in control of them by just becoming aware. Hopefully this 4 step system can help you diffuse an anxiety spiral. I know it’s helped me countless of times…
How do you manage your anxiety and stay present? Let me know!
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