Put Away That Crystal Ball
When Uncertainty About the Future Creates Anxiety in the Present
Let me assure you – you are not alone in this.
Every human with a pulse is experiencing some amount of anxiety right now. That, as we talked about last week, is what uncertainty does to us.
It’s 100% natural.
There is, however, a HUGE variation in the frequency, duration, and intensity of anxiety that we face as individuals.
And that’s something you can get better at right now – even under pandemic circumstances.
What's the catch?
In order to feel less anxious, less often and for shorter chunks of time, you’re going to need to do something that feels counterintuitive.
You’re going to need to stop thinking about what might happen in the future.
This may feel impossible.
Our natural inclination when things are uncertain is to problem-solve, which of course, requires that we look ahead.
And therein lies the key…
When you’re solving a problem you're looking ahead is action-oriented - an if this, then that organization of thoughts. When you’re in a problem-solving mindset, anxiety is actually reduced.
Ruminating, worrying or taking part in gloom and doom conversations about what may be coming down the road, on the other hand, only heightens anxiety.
This Week: A Shortcut Back to the Present that Will Make You Feel Less Anxious
Ideally, once you know how to recognize the difference between thinking about the future to problem solve and thinking about the future out of fear, you’ll be able to shift right from one to the other.
Unfortunately, it’s not always that easy.
Sometimes, when the fear is too great, your fight/flight/freeze reflex is triggered and, in that state, you’re incapable of creative or strategic thinking.
Sometimes, it’s just not the right time to problem solve – like at bedtime or when you’re needing to focus your attention on something else.
In these cases, try the FIVE to FOCUS tool…
Start with an EXHALE. If you’ve trying to concentrate or if you're feeling anxious, you’re probably also holding your breath.
Nest, take a DEEP BREATH (inhale/exhale) and notice anything that’s physically present in the room with you.
NUMBER and NAME it.
REPEAT until you reach five.
It looks something like this…
EXHALE
DEEP BREATH (inhale/exhale)
One. "The mercury glass lamp with the copper fish ornament hanging from the switch."
DEEP BREATH (inhale/exhale)
Two. The typewriter prints hanging on the wall that remind me to write every day.
DEEP BREATH (inhale/exhale)
Three. The happy little Abundance Buddha that sits on my desk. He has lipstick on his head from all the times I’ve kissed him for luck. (lol)
DEEP BREATH (inhale/exhale)
Four. The delicate glass bowl holding stones that I’ve picked up.
DEEP BREATH (inhale/exhale)
Five. The piping hot mug of tangerine herbal tea.
After five breaths, each one grounding you in the present moment, your anxiety will be lessened and you can shift into whatever activity makes sense. (If you’re still too anxious, repeat the process using sensations in your body as the focus – like toe scrunching, finger tapping, eyebrow waggling, etc…)