i am on a uitwaaien. i am taking a mental health break while i walk in the wind of my life. giving myself the space to decompress, de-stress, and deal with my internal struggles.
and this uitwaaien causes me a whole lot of anxiety!!
i have this theory that when faced with anxiety and self-doubts, and worrying and self-loathing, one way to battle the negative self-talk is to list the facts.
i call my theory: Fast Accurate Concise Truthful Statements (FACTS).
for example, i am worrying and unable to sleep because of an appointment with a specialist tomorrow who is going to tell me to lose weight.
FACT: i know i need to lose weight.
FACT: he has no idea what a day in my life is like.
FACT: it will be a brief appointment and i can decide not to see him again if i don't want to see him again.
FACT: this will not kill me.
FACT: i have polycystic ovarian syndrome and hypothyroidism which makes losing weight extremely difficult.
FACT: i have polycystic ovarian syndrome and hypothyroidism which makes losing weight extremely difficult.
i am also anxious about taking a laughter yoga class. because i don't know what to expect. because it sounds crazy. because i can't picture myself making myself laugh in front of a group of strangers.
FACT: i never have to go back if i hate it
FACT: i don't have to do anything that i don't want to do
FACT: i can get up and walk out if it's too much
FACT: i can choose to watch
FACT: this is not going to kill me.
when i am in the middle of a panic attack, there are several strategies that i have used. nosy nora suggests 2 techniques, one is to activate the rational brain (eg. counting backwards by 3's) and the other is to activate the parasympathetic nervous system. (for more info click on the links at the bottom of this post ...) i do this by squeezing the edges of my finger tips, or finding a sore spot in the fleshy but of my thumb and rubbing that spot.
and now i have added my Fast Accurate Concise Truthful Statements (FACTS) technique while i am activating my parasympathetic nervous system. so i squeeze my finger tips while listing the FACTS about the situation that is causing me anxiety.
i will admit that sometimes i forget to do any of these techniques. sometimes i fall into the spiral of the panic and let anxiety be in control of my life. AG likes to tell me to tell anxiety that it is no longer in control. and i sometimes need that reminder. okay ... i OFTEN need that reminder as i am struggling to breathe.
so back to the anxiety around my uitwaaien. i worry that my students are falling behind. i worry that i am being judged by everyone around me. i worry that i am being selfish. i worry that i am wasting time. i worry that i am not getting better.
FACT: some days i can make it through an entire day without crying.
FACT: my students are already "behind" and a few weeks without me isn't the end of the world.
FACT: i am not that important. work carries on without me.
FACT: i am not selfish, i am taking care of myself and my needs.
i encourage you to find your own Fast Accurate Concise Truthful Statements (FACTS) when you are faced with anxiety and self-doubt. don't get me wrong, this is a very new strategy for me and i often forget to do it. i am still learning the best way to approach my FACTS; whether to write them, or to list them in my head, or to tell them to a friend.
xoxo
...
http://www.wisebrain.org/ParasympatheticNS.pdf
https://sites.google.com/site/psychospiritualtools/Home/psychological-practices/activating-the-parasympathetic-wing-of-your-nervous-system
FACT: i never have to go back if i hate it
FACT: i don't have to do anything that i don't want to do
FACT: i can get up and walk out if it's too much
FACT: i can choose to watch
FACT: this is not going to kill me.
when i am in the middle of a panic attack, there are several strategies that i have used. nosy nora suggests 2 techniques, one is to activate the rational brain (eg. counting backwards by 3's) and the other is to activate the parasympathetic nervous system. (for more info click on the links at the bottom of this post ...) i do this by squeezing the edges of my finger tips, or finding a sore spot in the fleshy but of my thumb and rubbing that spot.
and now i have added my Fast Accurate Concise Truthful Statements (FACTS) technique while i am activating my parasympathetic nervous system. so i squeeze my finger tips while listing the FACTS about the situation that is causing me anxiety.
i will admit that sometimes i forget to do any of these techniques. sometimes i fall into the spiral of the panic and let anxiety be in control of my life. AG likes to tell me to tell anxiety that it is no longer in control. and i sometimes need that reminder. okay ... i OFTEN need that reminder as i am struggling to breathe.
so back to the anxiety around my uitwaaien. i worry that my students are falling behind. i worry that i am being judged by everyone around me. i worry that i am being selfish. i worry that i am wasting time. i worry that i am not getting better.
FACT: some days i can make it through an entire day without crying.
FACT: my students are already "behind" and a few weeks without me isn't the end of the world.
FACT: i am not that important. work carries on without me.
FACT: i am not selfish, i am taking care of myself and my needs.
i encourage you to find your own Fast Accurate Concise Truthful Statements (FACTS) when you are faced with anxiety and self-doubt. don't get me wrong, this is a very new strategy for me and i often forget to do it. i am still learning the best way to approach my FACTS; whether to write them, or to list them in my head, or to tell them to a friend.
xoxo
...
http://www.wisebrain.org/ParasympatheticNS.pdf
https://sites.google.com/site/psychospiritualtools/Home/psychological-practices/activating-the-parasympathetic-wing-of-your-nervous-system
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