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Reduce Anxiety Using One Simple Trick

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Reduce Anxiety Using One Simple Trick

By Megan Rigdon

Clinical Social Worker

I often have people come into my office asking for help with anxiety. Anxiety looks different for everyone, but there are similar aspects that my clients report. One theme I have seen in my work as a therapist is that anxiety comes when people follow the “what if” thoughts they have. “What if I interview for the job, but I don’t get it?” “What if my child gets sick and I don’t notice it in time?” “What if I relapse and my wife leaves me?” Too often we follow these “what-ifs”, and before we realize we are running after these thoughts, we feel anxious and get stuck in a cycle of constant, anxious thinking. 

 We all have these what-if thoughts. I am having one right now! “What if no one likes my blog post?” It is not uncommon to have these thoughts, but what can you do to cope with these thoughts and stop yourself from chasing them down? There are several tools and schools of thought, but one tool that I teach (and my clients have reported being helpful), is called “thought labeling.”

Thought labeling comes from a practice called mindfulness meditation. Mindfulness meditation aims to keep you in the present and helps you observe your thoughts without judgement. I like to put it this way: we feel depression because we dwell in the past. We ruminate about what we should have done differently. On the other hand, we feel anxiety because we reside in the future. Worrying about all the things to come and the “what-ifs.” When we can take a moment to be mindful, check in with our body and our thoughts, then we are in the present. Being in the present allows us to take a step back from the future and the past, resulting in a reduction of anxiety and depression. 

This is when thought labeling comes in. When you realize you are having these “what-if” thoughts, go ahead and grab onto one. Take my thought for example, “What if no one likes my blog post?” My instinct is to follow this thought and think of all the possible scenarios until I get really anxious and end up thinking that I am a failure and that everyone will hate my blog. That may sound extreme, but if you follow one of your thoughts you might find that they end in an extreme place. What would happen if I decided to not follow that thought? I am going to tell myself that it is “just a thought”. Too often we believe that every thought we have is true, when frequently that is not the case. A thought can be just a thought, not a reality.

 Thought labeling is as basic as it sound.. You simply label an anxious thought as “just a thought”, and it takes power away from it. You get to decide later if the thought was true or helpful or realistic. But for now, this thought that “No one will like my blog”, is just a thought. 

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The Road to Englschalking

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The Road to Englschalking

By Wayne Taylor

Sunny Day Counseling Guest Blogger

Every now and then there are moments when my life seems like a Monty Python sketch. Specifically, it’s seems like the sketch where, in the middle of a grave or serious situation, one character starts to obsess over a single trivial detail. In Monty Python it might be an article of clothing, or someone’s height, or a word that someone says, but everything comes to a halt as the character forces everyone to focus on that inconsequential detail. In the context of sketch comedy, this can be very funny, but when it happens in my life, when I realize that I’m the character that’s obsessing about minutiae, it’s not. My wife finds it mildly amusing that I will go off on a rant about how every article of clothing and every single possession my children own has been dropped in the entry way of our home and has been lying there for months and how my children’s failure to take responsibility for their belongings can only portend the complete moral collapse of Western civilization. If she’s in a good mood, she will tell me I’m missing the point. She tries to remind me that I’ve lost perspective on raising children, that I’ve lost sight of the “gestalt” of the parenting. She is a psych nurse, and in psychological terms “gestalt” is the idea that the whole is something other than its parts. And while the whole experience can involve learning and growth, the components of the experience can be unpleasant, unplanned, and unhappy.

The late Joseph Campbell would often point out that many myths begin with “the call to adventure.” That is, something happens that interrupts the usual pattern of the potential hero’s life. For example, he or she might be so absorbed in hunting that they suddenly find themselves in a part of the forest they do not recognize. In mythic terms, the person has entered a space where not only adventure, but also physical, spiritual, and emotional growth are possible. For Joseph Campbell these unexpected interruptions in our daily lives are tremendously valuable because they get us out of our ruts, out of our routines, and put us into an environment and landscape where we can learn something new or, even better, become something new. To lose sight, then, in these moments of the possibilities of the larger experience--to focus just on the inconvenience, just on all the things are out of place and might be left undone—is, well, silly. 

Years ago, I was in Munich, Germany, for some business meetings. Over the course of a week, I spent nearly all my time in a conference room, and when it came time to return home, I felt vaguely cheated. I decided that before returning home I owed it to myself to experience the “gestalt” of Germany. My meetings were finished, the business was done, and I had three hours before my flight. So instead of taking a taxi to the airport, I decided to take the train.

I didn’t understand the train riding conventions in Germany; I didn’t know where or how to buy tickets or who to give them to once I had them.  But I was ready for adventure, so I asked the hotel’s concierge where the nearest train station was.  He told me that the closest stop was Englschalking and that I would need to take a taxi to get there.  I thanked him, and I went to the corner and flagged down a cab. I got in and said, in what I hoped was passable German, “Englschalking.” The taxi driver looked at me quizzically, but then shrugged, and off we went.

The road to Englschalking wound through the city. Gradually businesses and shops were replaced by houses and apartment buildings.  In most places stone fences pushed toward the road, offering only the occasional glimpse of the houses nestled inside.  Bavaria, it seemed, did not yield her gestalt easily.  Trees, bushes, and the occasional violet of lilacs filled in the seams between homes and buildings.  Soon we came to a semi-industrial part of town where factories and warehouses replaced the houses.

It was next to one of these warehouses that the taxi stopped.  The driver turned to me and said something in German that seemed to indicate that we had arrived. On my left were train tracks with two small raised cement platforms on either side. There were no shops, no ticket booths, no traveler’s aid--nothing.  I got out of the cab and looked around.  Englschalking, I surmised from my surroundings, meant "boondocks" in German.  The taxi driver seemed a little concerned about just leaving me there, and he kept waving his hands and saying "hotel bad" and waving his hands some more. He was desperately trying to communicate, but I couldn’t understand his German, and he couldn’t understand my English. I looked at my watch and decided that I didn’t have time for much more adventure. My quest had failed. I felt stupid for even thinking that this would be a good experience. Defeated, I renounce adventure and turned to the taxi driver and said in the only other foreign language I knew, "Aeropuerto, por favor."

The taxi driver instantly brightened.  He was, he told me, Francisco, from Barcelona, and the hotel had given me bad directions--they were the worst for giving people bad directions--and the next train wouldn’t come for at least 45 minutes and that if I wanted to take the train I should go to the Ostbahnhof station toward the center of town and he would take me there if I’d liked but herewas not a good place to catch the train. I told him to take me to the airport. 

We would have to wind around a little bit, but it would be okay, he explained, and he talked to me in Spanish the rest of the way.  He talked of German wines, cars and autobahns, the local university where his daughter went to school, and the unusually wet spring.  While he talked, I looked out the window.  The countryside was partly obscured by haze and low clouds, but the fields were now long and bright with yellow flowers.  I had not expected the road to Englschalking to pass this way.  It was a bad place to catch the train, but a good place to ride the back roads to the airport and to see Germany through the eyes of a Spaniard.  That’s gestalt for you.

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How to View Mistakes as Opportunities

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How to View Mistakes as Opportunities

People are often accustomed to viewing one mistake as total failure. This blog post describes a new perspective on the creativity and growth that can come from making a mistake. Mistakes can become opportunities.

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