To reduce fear, the majority of us are obvious and concentrate on our own anxiety. Looking for its root cause, determining our automatic negative thought patterns that exacerbate it, and addressing all of its many symptoms appear to be the best way to deal with the problem. These approaches have their place, but focusing too much on the front end of anxiety (the anxiety itself and what causes it) can keep us stuck. When we do this, we spend a lot of time narrowing our focus and concentrating on the problem. What if, instead, we worked backwards to reduce anxiety?
What Does Working Backward Mean for Reducing Anxiety?
Working backward to reduce anxiety may appear strange, and possibly ineffective, at first. It entails taking life one moment at a time as if you were already free of anxiety’s grip. There is a counseling technique that can assist people in doing this. It’s known as “acting as if.”
This method, however, has some flaws. It may appear superficial, and it is easy to say “yes, but.” It’s easy (and perfectly reasonable) to think, “Yes, I could act as if my anxiety were gone and do what I want, but in reality, I’m very anxious, and I can’t just pretend that it’s gone.”
That is correct. We can’t just pretend that our anxiety is gone and carry on with our lives. That is not how it works. We can, however, break free from the grip of anxiety by changing our approach. Even when anxiety is present, we can work on the back end (the rest of ourselves and our lives) rather than the front end (the anxiety itself). When we focus more on creating what we want, anxiety begins to fade until we realize that, while we still feel it, it no longer holds us back.
3 Simple Techniques for Reversing Anxiety
Consider this not as ignoring, avoiding, or pretending that anxiety does not exist, but as finally no longer ignoring your true self, avoiding what you want, or pretending that you do not exist outside of anxiety. You can acknowledge anxious thoughts and feelings and simply allow them to exist without judging them as horrible or attempting to make them disappear. Instead, you’ll broaden yourself and your world by focusing on your ultimate goal: living freely and peacefully even when anxiety strikes.
Do these three things to strengthen yourself and push anxiety to the sidelines.
Define and cultivate your values.
What’s the main thing for you? What gives meaning and purpose to your life? Anxiety frequently causes us to avoid what we truly desire in life, and we end up losing sight of what is important to us. We almost lose sight of what we value when we are preoccupied with our anxiety. Or, if we don’t forget our passions, we don’t allow ourselves to pursue them because anxiety prevents us from doing so. Allow yourself to ponder your own values, hopes, dreams, purpose, and objectives. Then, even if you’re still anxious, start pursuing them. This is a gradual process that is carried out in small steps. Every day, push yourself to take one small step closer to your true self.
Ask yourself, “And what else?”
This technique is an integral part of attention. We have so many things to do every moment, but the human brain cannot take everything into consideration. It’s in charge of the way you experience a moment when anxiety is under control. When you focus on eliminating anxiety from the “front end,” it is always responsible for the way you experience a moment. You realize how you feel in a moment when you work backwards and then you wonder “and what else?” You ask yourself. Where else can you pay attention to in this moment? What else has little or nothing to do with anxiety about you? Again, and again, expand one moment in a while, ask yourself what is other than anxiety at the moment.
Breathe and/or meditate.
When anxiety flares, slow and deep breaths can calm you down and quiet your sympathetic nervous system (responsible for your combat or flight response) (to rest-and-digest). If you are concerned, it is helpful to monitor your breathing. What if you’ve done regular breathing exercises? Every day set aside time to exercise slowly and deeply train your brain and body. This is like nervous system exercise. The slower and deeper you respire, the stronger the parasympathetic nervous system. You will automatically and quickly start to get away from worrying situations. It will help you recover. One way to practice deep breathing is to sit in Meditation. You can also have a break all day while performing some breathing exercises.
One reservation to know when you engage in these three experiences is that anxious thoughts are bouncing around, especially at the beginning. Therefore, I see this as a reverse approach. You do it although you are anxious and not anxious, before you pursue what you value, carefully expand your attention and breathe and meditate. There’s no need to have a relaxed mind or empty your mind of negative ideas. This teaches your body how to calm down in spite of your emotions and anxious thoughts. It’s a matter of living your life and being completely and completely yourself, even though you still have fears.
