Are you sick and tired of feeling anxious and unmotivated at the same time? Millions of anxious people just like you experience terrible symptoms every day but struggle to do something about it.
What if I told you that there was a better way? Well, there is, and today I’m going to tell you how it’s done. First, let me back up a bit – when I was at the height of my anxiety I convinced myself that feeling other emotions was bad.
Sure, I got anxious, but I couldn’t control that. So, to maintain what little control I did have, I bottled-up the rest of my emotions. I never got too high or too low. People often said that I was “even-keeled.”
What they didn’t know was that I was afraid to lose control, so I kept everything tight. I didn’t let myself feel anything as intensely as I did anxiety.
But I don’t want you to feel more anxiety. Instead, I want you to feel more anger, despair, or even fear, because feelings drive change. Today you’re getting helpful tips on how to motivate yourself during the recovery process – which is great, but not enough.
In reality, there’s only one thing you absolutely must do if you want to stay motivated and recover 100%. And that is finding the right counter-emotion to anxiety. Whether it’s anger, fear, or something else, always remember that recovery is fueled by feelings.
I felt anger. I let myself feel frustrated, disappointed and impatient, and unleashed it on my anxiety. Like Claire Weekes, I’ve always advocated that anxious people try to accept their anxiety to reduce its impact. I still do.
But over the years I’ve realized that acceptance alone isn’t enough, especially when you’ve just begun the recovery process. To be honest, anger kept me focused and fed my curious analysis of anxiety. It gave me the courage and strength I needed to break the zombie-like trance I was in.
Take a moment to think about what emotion will drive you to work on your anxiety. Once you’ve done that use that feeling to make good use of this list:
Way #1: Create a clear vision
There’s a good chance that you spend too much time being surprised by your anxiety-related problems. That’s despite seeing the same ones every day.
They keep shocking you over and over again. So, for starters – try something different, like creating a new vision of you. What would it feel like to not be anxious anymore? What new things would you do? How freaking cool would that be? Being problem focused isn’t helpful, but imagining yourself at peace is a good start.
Way #2: Exercise your personal power
Once you have created a clear vision, take action. Otherwise, what you end up with is a set of vague goals and unmet expectations.
This, of course, isn’t the easiest thing in the world to pull off. Anxiety is all about overthinking rather than overdoing. As your first power act, take out a pen and paper and apply the steps below to your own situation.
Way #3: Decide what you want
Unfocused wants feed doubt and keep you on a path to nowhere. Having clear, laser-focused goals however, make recovery more likely.
I don’t know about you, but I’ve always liked Christmas gifts that I asked for ahead of time a lot more than any surprise I ever got. So take the guess work out of the process and determine what direction you want to go in.
Way #4: Write down what you want
If you don’t write down what you want, it won’t happen. In my view, if you don’t take the time to write down your goals, they don’t exist.
Way #5: Set realistic goals
When you set unrealistic goals it means hoping for one thing and getting something else on a regular basis. This could create a tremendous sense of hopelessness and kill your progress, so please don’t do this.
Way #6: Start with baby steps
Don’t make yourself crazy with big goals. Start small and work your way up. That way every time you meet a small goal you’ll see progress and stay motivated enough to move on to the next phase.
Way #7: Don’t be a perfectionist
On some level high anxiety is about control – having it, keeping it, even craving it makes anxious people happy. But if you want to recover from abnormal anxiety you’re going to have to practice having less of it.
While you work on your anxiety you will experience all kinds of setbacks and things will not always go your way. Expect things to go wrong from time to time and celebrate when they don’t.
Way #8: Build a support system
Okay, so this has nothing to do with complaining to your mom. We all need to do that sometimes, but it’s not actually a solution.
What is an actual solution is being connected to others. Spend time with your friends and family and don’t talk about your anxiety while you do it. Simply enjoy their company and get out of your head.
Way #9: Let yourself feel
As you do all of this, don’t forget why you’re doing it. Let yourself feel all your emotions, no matter how bad, so that you are reminded of why you need to exercise, eat right, meditate, or whatever you decide to do to lower your anxiety.
In this week’s episode of The Anxiety Guru Show, I explore how you can stay motivated as you work towards decreasing your stress and anxiety.
Listen to The Anxiety Guru Show…
To listen, you can click the listen button below or visit my iTunes page.
Rob says
Should add don’t do drugs. I was well into recovery yesterday but then I decided to smoke weed since it had been a while and now today I woke up with increased anxiety, worrying about whether the “foggy head” feeling will go away. I sort of knew the dangers about smoking weed but now I am trapped in some overanalysis/rumination about how smoking yesterday has ruined my life and made my anxiety worse cause of the foggy head.
Before I had anxiety I could smoke just fine but now its horrible, can’t shake the foggy head off.
sue says
Thank you for providing all this, Paul. I have recently made some of the steps that are discussed, and this firms my resolve to continue and add to the base of solid self-trust I need to develop.
And I appreciate your urging us to stay committed and to practice daily!
Paul Dooley says
Thanks Sue! I’m glad you found this post helpful.
Erin says
While letting yourself feel your emotions, it’s helpful to take a step back and just observe them rather than getting absorbed in them. I’ve been making an active effort to practice mindfulness lately and I can’t say enough about how effective it’s been.
Julian says
Good post, especially the over-thinking part…I too sometimes, ‘over-think’ rather than, ‘over-do’ on something that I’m passionate about.
I’m also currently using NLP to get myself more motivated, and this article touches on aspects of that, so thanks for the reminder;-)
Brice says
Paul, let me just say, you are the man. Your story of recovery fills me with a lot of joy and hope.
This post really hit home with recovery.
“Anxiety is all about overthinking rather than overdoing.” EXACTLY.
My first month was filled with research. Research, research, research, I think I have only defined my problem 99%, I need that 100% to understand why I feel this way! WRONG, it just led to a lot of reading of “good ideas” and not acting on any of them because I was too busy searching for more understanding or the golden ticket. My anxiety didn’t start getting better until I started DOING. Keeping a journal, exercising, practicing my breathing and observing my feelings during anxiety.
You’re so right. Anxiety is the same fear over and over that still surprises us each day. One of the things I practice each day is a simple mantra to myself “The world is not out to get you, there is nothing to fear”. Boom, a good reminder to start the day.
I pretty much decided I am going to limit my anxiety “research” and discussions to maybe 30-60 minutes a week, and part of that time is spent on this website and listening to your podcast because I like your style.
The first time I heard your analogy regarding being a boxer and just getting punched in the face constantly by anxiety really hit home. Gotta work to get better!
Thanks Paul.
Brice
Chris says
I too must add….I have struggled with early stage opiate addiction and am addicted to kratom (mitragyna speciosa). I began taking external “supplements” LOL & ugh…. to establish an immediate fix to kill the anxiety….to “get on with my life and get past this” turned out I’ve come to find it just put off the inevitable and now it’s bad, bad, bad…. right at a critical mass time in my life too… new parents (less me much more her), new house that needs lots of work, and cancer in the family and a wife facing a 80% chance she will get ovarian and breast cancer due to the brca2 gene mutation (meaning removal of her feminine parts at the same time of a desire for baby#2)… ANXIETY AND FEAR AND DEPRESSION…I also have been diagnosed with ADD and possibly have Aspergers… I have to face the fear… it’s time…This pod cast opened up my awareness…I have been taking babysteps…picking one thing and doing it..getting to bed sooner…trying to create routine…trying to ignore the devil in me that wants me to make the wrong choices…. yes I make the wrong ones but I have seen the greatness in making the right ones…they hurt up front but feel great in the end….the bad choices feel good up front but fuck u on the ass with a huge donkey….not any part of the donkey. The whole fucking donkey! So as you see o get angry at the fear…I also turn to God often but even he says I need to make the right choices…he’s there but he can’t chose for me…. good luck all. The low points hurt but they will strengthen you.