Slowing Down
At the onset of anxiety or panic, our automatic reaction is to speed up to put an end to our discomfort as soon as possible. The more we hurry, however, the more anxious we become. It’s useful to identify this need to speed up and to recognize that it’s subconscious. Once we acknowledge and comprehend this need, we are in a position to try a dissimilar approach—slowing down. Even when we slow down, our ideas still tend to rush. Whether we are on the expressway or in the mall, with the first wave of anxiety or panic our mind rushes ahead to the nearest exit—signaling the need to escape—and we are caught up in a vicious circle of profound anxiety or panic. What helps is to try to slow everything down and focus on the moment, allowing each wave of anxiety to sprint its course. Even if we select to leave an uncomfortable situation, it helps to escape slowly. Doing so can aid us keep alert to what we are doing, as well as remind us to use the useful Good-talk and to stay calm. Finally, reminding ourselves to slow down would be more effective if we observe it as an option and not as a must: If I have a hard time slowing down, so be it. But I’ll try the best I can. Other useful strategies include the following: Visualizing ourselves moving in slow motion Actually moving or walking in slow motion Visualizing ourselves moving into a panic attack rather than away from it; in effect, mentally embracing the fear We might try to visualize ourselves slowing down in a feared situation before the actual event. This would give us some practice in dealing with the anxiety and aid us cope better at the time. With some practice, and if we so choose, diaphragmatic breathing can keep us from hyperventilating. Remember, we do not have to do anything to “fix” it, but we do have the option to select certain strategies that might be helpful. Recovery can be a slow way and our Crap-talk tells us to seek quick solutions. As frustrating as it maybe, coming to terms with the idea that recovery takes time may be helpful. The more we slow down, the less troublesome our anxiety will be; the less hurried we are to obtain over our anxiety problem, the more quickly we can recover from it. If we enable ourselves to experience the way without trying to rush via it, we can actually be strengthened by it. Rushing via the recovery way is self-defeating because it denies us the opportunity to learn and grow. Listening To Our Inner Dialogue: Accelerating/ Slowing Down We tend to observe speed as desirable. We believe it guarantees that we will obtain things done quickly and more efficiently, so the faster we obtain things done, the better off we will be. Our inner dialogue says, I can’t let time pass, because if I do, it will pass me by. We feel that escape from an anxious situation requirements to be done as quickly as possible. Crap-talk: Accelerating Good-talk: Slowing Down 1. I hate this! I wish this anxiety would go away now! I’ve got to find a solution quickly! 1. Wishing the anxiety away doesn’t help. I’ll try to slow down and enable it to be there. 2. I’ve got to obtain out of here! I can’t take this anymore! Leaving is the fastest technique to put an end to this. 2. It’s okay to leave, but it helps to escape slowly. 3. I’d better hurry up before the anxiety gets worse and I have a full-blown panic attack. 3. It’s better if I just take my time. Hurrying is a certainly way to bring on feelings of panic. 4. If this doesn’t go away soon, it will continue to obtain worse, and who knows what might happen to me! 4. The more I try to speed up my recovery, the more anxious I feel. It’s possible that my anxiety might obtain worse for a while. I’ll try to be okay with that. 5. Why doesn’t this go away? It seems like it’s going to last forever! I’ve got to obtain rid of this problem right now! 5. The less I hurry to obtain over this, the more quickly I’ll recover. Lifestyle Awareness: Slowing Down We are concious that we have a pronness to take life at a rapid pace. It will aid if we try to slow down, make fewer demands on ourselves, and take time to experience the present. Raising Our Level of Awareness 1. One of the worst troubles we face is speeding up, because it continuously stirs up our anxiety. 1. We will try to be concious of our pace and practice slowing down as much as possible, even when those around us are rushing. 2. Perfectionism coerces the mind to take on more than it can handle, which only adds to the need to rush. 2. It will aid if we give ourselves permission to take on less each day and then prioritize our activities. 3. We have a hard time allowing ourselves to do nothing. We feel that every small of our time must be productive. 3. We will practice taking short breaks throughout the day, allowing ourselves to do nothing. 4. Even when we’re physically able to slow down, we often find that our ideas are still racing. 4. We will try to slow down our thinking. If we can’t, then we’ll try to be okay with that. 5. We often feel like we’re working within a time frame; we feel we must obtain on to the next task even before completing the task we’re on. 5. We will focus on the task at hand, reminding ourselves that there’s no need to rush ahead. 6. We think that the faster we go, the more efficient we are, and that moving slowly is a sign of laziness. This king of thinking outcomes in feelings of inadequacies. 6. It will aid if we enable ourselves to slow down, reassuring ourselves that it's not a sigh of inefficiency. It’s hard for those of us who have an anxiety disorder to think that we can benefit in any technique from our anxiety problem. We’re usually well into recovery, or recovered, before we’re able to look back and appreciate what we’ve learned from our experience. |
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