Thinking is something we all do all the time. There is no way to stop the incessant chatter that is the soundtrack to everything we do.
Should I eat this? Or should I eat that? I need to go to the bathroom but I’ll wait a few minutes until I go. After that I better check my voice mail and then my email oh and I have to… it never stops.
Thinking then is not an issue but thinking too hard is or at least can be an issue. Having anxiety is like thinking in that it is always there in one form or another. Anxiety though has the ability to hijack your thoughts and cause them to race, obsess or otherwise make you believe things that aren’t true.
It all starts with a memory or some passing idea that brings in a thought that escapes you and then becomes a problem. The escaped thought then grabs hold of other existing fears and creates new ones or at a minimum makes the old fears really scary.
To stop this type of runaway thought process takes practice but it can be done. The first thing you have to do when this happens is to acknowledge it. You have to tell yourself that these strange, scary and weird thoughts are only thoughts.
You have to un-convince yourself that something is wrong. Undo the lie that you’ve gone crazy and actually question the basis of the thought itself. You have to ask yourself is this thought real or some imagined fear of mine?
What would you say to someone that admitted to having the same thought? Would you encourage them to discount it or believe it?
Once you acknowledge it you then must turn your attention outside yourself. If you’re at work get busy and stay busy. If you’re at home get up and do something that requires your hands to be occupied while you do it. You have to become a master at the art of self distraction.
If you don’t put the brakes on these types of thoughts who knows how deep down the rabbit hole you’ll go before you naturally forget all about it. You could go so deep in fact that you might whip up those thoughts into actual physical feelings.
What started as a dreaded thought can turn into a tingling head, goose bumps, and chills. You can scare yourself into a corner and keep yourself there if you’re not careful.
Another tool in my anti anxiety kit is self talk itself. The rapid, out loud sayings that can keep you grounded in reality. Tell yourself over and over – I am o.k., I am safe, nothing is wrong, it’s only a thought, etc.
This sounds like a cheap trick but it has worked for me many times in the past. Thinking is natural and mandatory for any functioning adult, however thinking hard, dwelling, and over scrutinizing everything won’t help you to manage anxiety and in fact can exacerbate it.
We sometimes tell ourselves “I can’t help it I just think these things without wanting to”. But did you ever wonder how or that you could intervene on your own behalf?
Wrangling thoughts is not easy and will take repeated attempts on your part before you get a handle on the practice. But don’t be so easily discouraged – it took a long time for you to get to this point and likewise it will take awhile to calm the storm that has developed over time.
The next time you find yourself in deep anxious thought stop. Stop the thought and don’t follow it any further. Even if it takes a few minutes, or even a few hours, don’t participate in the free for all fear party.
If you need to be in deep thought because of work, school or social situation then by all means handle it. But if you are on ‘break’ then be on break. Try to be the light version of yourself for awhile and help slow down the grand prix going on in your head.
sarah says
this has been great info for me,thanks now i feel better…i wondered if its normal that when u do get a horrible thought or feeling u feel the need to tell someone the thought even when i really dont want to and this is part of the anxiety to feel the need to tell someone,without having to tell anyone as i no its silly thought
sarah says
left a comment in aug i wondered if i need to subscibe or something to get a reply??
Pab says
Iv been having panic attacts for 16 years now and Iv tryed many things I’m sorry to say the only thing helps me is tablets I get of the dr, my latest one was 6.00am this morning and just like most of the big ones before I’m still thinking its me and the Dr has missed something! I was woken up outa my sleep with a burning sensation in my head, worst case seniro came and wouldn’t leve my head:( but I got to A&E and the did a few tests and said I was ok tho could not explen why I was woken up outa my sleep. Iv been deigonised with cronic anixty disorder about 4 years now. Still alive tho 🙂 thank god!
pragati says
Hi
ok so i know i think alot about everything. But my anxiety level is way too high .I have to take a pill n go to sleep. I go out n try to divert my mind but at the back of mind its just there constantly .Right now i am going thru terrible issue since 10 days and i am just thinking about that only. Its just too crazy. iI dont wake up early i hate mornings i just put my head under the pillow into that darkness until that decision comes out ,just thinking abt whether its positive or negative. I did use alcohol in the weekend but not much because i was feeling i was doing wrong i should think abt my problem. It feels like i have put some realy heavy stuff on my head which no one can take it off
Please help
Paul Dooley says
Hey pragati, reach out for help. A few lines on the internet aren’t going to really address the level of anxiety you have. You can start by reaching out to a friend or family member, or maybe a counselor to get the ball rolling.