it's your first day at work. You are at a meeting of 40+ colleagues. "Listen to everyone, here's our new team member!" All eyes will be on you. "Why don't you introduce yourself and tell us an interesting fact about you?" Instant panic. Adrenaline level? 11/10. All the words are gone, replaced by sub-Saharan, dry mouth. Blushing, trembling, or complete amnesia...sound familiar? You are not alone. In fact, you are in the majority. This is just one of the many common types of anxiety we may experience. Whether it's social gatherings you've been telling yourself, staying silent at work in fear of judgment, or catastrophizing situations before they happen, anxiety can manifest differently for each of us. If this is a daily challenge for you - a tiring and overcoming internal battle that prevents you from fully living authentically and in the moment - then you should be applauded. You are already ahead because you did it consciously to figure out what anxiety is and how to overcome it. Be sure you are going to find out.
What you need to know about anxiety
Did you know that about 300 million people ((our world in data: number with mental or neurological disorder by type, world, 2017)) suffer from anxiety in some form? These feelings of unease, nervousness, or restlessness that arise in response to (or in anticipation of) something painful or vague are, unfortunately, “normal” feelings to experience. It may be normal because many people experience it, but it's not something you're born with (although there are some genetic tendencies that could mean you're more prone to it). This is actually what your brain has learned to do. Have you ever seen an anxious or shy child? Coming out of the womb worry if they sound weird or look funny? So, you see, anxiety is something we have learned to do. This is "normal" because many of us have recognized it. How? Glad you asked...
The subconscious: friend or foe?
To understand how anxiety can be "learned", it is important to understand that anxiety is not something that happens on a conscious level. It starts in the subconscious. That's why you can't just turn off the alarm (as much as you want!) because it's not a conscious process. The difference between the conscious and the subconscious is actually illustrated by Sigmund Freud ((Project Gutenberg: general introduction to psychoanalysis)) iceberg of analogy. He compared the tip of the iceberg - the bit that sits above the water - to the mind. It's a little we can "see" and it's the smaller of the two. This is the minimum of last year and it helps you to speak, think, move and act in everyday communication. For example, if you are hungry or if you travel and get hurt, your consciousness sends a signal to get food or find painkillers. Then there's the rest of the iceberg, the part that's underwater - seemingly invisible - and crucial to the structure as a whole. This, as Freud says, is the subconscious. It stores your memories, feelings and habits and controls your emotions. It can learn how to create anxious feelings because it is malleable, meaning it can change and be influenced by our life experiences. Scientists called this phenomenon neuroplasticity ((boundaries in psychology: consciousness, brain, neuroplasticity)).
“The idea that the brain can change its structure and function through thought and activity is, I believe, the most important change in our understanding of the brain, as we first sketched out its basic anatomy and the functioning of its major components of the neuron.”((Norman Doige, M D.: the brain that changes itself))
From the moment you were born to the age you are now, your consciousness changes and forms new neural connections. Whether they are good or bad depends on what you have experienced. Panic attacks, depression, and suicide are all things that happen when your subconscious mind engages in some pretty destructive thought patterns, telling you you're not good enough, you don't deserve to be here, or you can never be "fixed". This is because, as human beings, our subconscious((Marisa Peer: Marisa Peer Rules of Mind)) is programmed to take us away from pain and towards joy. This is a human instinct, and he likes what is familiar to him. Moments in our lives force us to make new patterns or break old ones, but eventually the longer you do it or think it just feels natural and starts happening automatically.
How Do I Know Anxiety?
When it comes to anxiety, your subconscious mind has learned to evoke feelings of worry, anxiety, and stress when a particular trigger has been sorted out. It's different for all of us, but if the trigger is public speaking, for example, your automatic reaction after being told it might be stomach knots, horror, and images of you being unable or nervous about something. And these images are played over and over again. Take a moment and remember a moment in your life - your first memory, feeling of anxiety, fear, or judgment in something. You might struggle to think about it consciously if it's a particularly painful memory. This is what the conscious mind has the power to do (not the subconscious mind). This can prevent immediate recall of painful memories so that you don't have to feel that pain again. However, sometimes they need to be dealt with, but it's more efficient to do it in a trance state, during mediation or hypnosis, so you can actually remove those conscious limitations...because your subconscious mind remembers everything. He remembers being bullied at school. He remembers when you struggled to make friends. He remembers that traumatic car accident. Be that as it may, your subconscious has filed that memory along with the pain associated with it, and it will do everything possible to stop you from feeling that pain again. How to do it? It makes you feel anxious, of course! The more anxious you feel, the more likely you will refrain from experiencing that pain again. Anxiety is actually trying to help you, but if you are still reading, then most likely anxiety is not doing any good for you now. It prevents you from living a happy and free life where you can easily make friends, or stand up and confident and feel calm in situations of everyday communication, etc. Knowing everything you know, you are well on the way to overcoming fear and anxiety. The next step is to put it all in action.
Mindset Changes to Overcome Anxiety
First, learn to overcome fear and anxiety, you need to think about some situations that could lead your subconscious to form this understanding - all people are different, and your brain generated such a reaction to you solely because you heard or saw something or felt in the past. If you really struggle with this part, doctors (especially hypnotherapists who specialize in communicating with the subconscious mind) will need help. Then, in order to change the pattern, you need to change it on a subconscious level - by moving your mind - and there are several ways you can do this.
1. Hypnosis
One of the most effective ways to reprogram your subconscious mind is through hypnosis. This is a state of trance, similar to meditation, where you can dialogue with your subconscious mind and give it positive recommendations. During hypnosis, your brain waves shift from beta to alpha, meaning your subconscious mind is open and ready to listen to new thoughts and ideas. Hypnosis is not scary and it is not mind control. This is a direct way to talk to your subconscious and is something you can do with a certified hypnotherapist or PTT therapist, or you can simply find hundreds of free downloadable resources online that can help you shift your thinking.
2. Creative Visualization
Start meditating. Ultimately, the more you practice self-calming, the better you will be at it. Imagine yourself in the state you would like to be in. See yourself living calmly, happily and confidently – see it in great detail. Spend some time each day doing this with a good soundtrack and you will see your thoughts and your thinking begin to change.
3. Change Language
Stop identifying with anxiety and fear. If you've ever said, “My anxiety,” “I'm nervous,” or “I'm just me,” then you're admitting it. Anxiety and fear are not you - it's just what you do, and that's okay. It will soon be what you are used to doing (i.e. say “I feel sometimes anxious” instead of “I am a restless person” or “I have anxiety”).
4. Talking to Yourself
Do you know that your mind will believe to be true everything you constantly tell it? If you tell yourself every day that you're bad at public speaking or you're always-getting nervous at work, then guess what? This is exactly what will happen. Whether you write it down or say it out loud every day, list the attributes of who you want to be and tell yourself every day, for as long as it takes, that you are the right person. You will see how effective it is. Once you've identified the cause of your anxiety and fear, it's important to say thank you. Talk with anxiety:I understand why you came into my life, but now I know that I attached the wrong meaning to [event], and I no longer need to believe that I am not a good/different/bad listener]. Today I decided that I don't need it anymore. Anxiety no longer serves me. "
Final Thoughts
These are authentic, proven methods that not only reduce anxiety, but help you overcome it for good. Your brain is malleable and can be changed. You just have to tell him how you want and be gentle with yourself. You are only human!
More Tips for Overcoming Fear and Anxiety
- How to Overcome Fear and Realize Your Potential (Senior Leadership)
- 5 simple steps to overcome anxiety
- How to overcome fear and feel more at ease (Part 1)