Areas › Worry and anxiety
Worry and anxiety
Anxiety is not a character flaw and it is not weak faith. It is a body doing what it was built to do, at a moment when it is not needed. The practices here work on the loop itself: what worry promises and never delivers, what avoiding costs you, and how to let the body come down.
What works for this
Cognitive behavioural therapy
The treatment with the largest trial base for anxiety works on what you do about worry rather than on what you worry about. Catching it, postponing it, and testing a prediction instead of arguing with it.
One move, today
Pick one worry you had today. Write the exact thing you feared would happen, then write what actually happened. You are collecting evidence, not arguing.
What matches
6 practicesAsking again and again whether it will be alright, and being told yes, buys a few seconds of calm and guarantees the next round of asking. The kindness in the answer is what keeps it going.
You can hear it in the shape of the question: the same one, worded slightly differently, asked of the same person. If you are the one being asked,…
Say the coping sentence aloud instead of thinking it. Some people generate very little of that inner commentary on their own, and hearing it in the room does the job the inner voice was supposed to do.
Out loud, in your own words, something like: my brain is doing the thing again, this is chemistry, it is here because I care. Say it in the car, in…
You will not talk a driven person out of worrying, so give the worry a better job. If someone frets about their revision, have them fret about whether they are also taking breaks and sleeping, since those are part of the revision.
This works because it uses the drive rather than fighting it. The same conscientiousness that produces the twelfth hour at the desk will produce a…
A great many people worry silently and look perfectly calm doing it. Families are often astonished to find out how much has been going on.
If someone in your house goes quiet, spends longer alone, or seems flat rather than agitated, that can be worry rather than indifference. You will…
Sourness, shutting down, snapping at everyone: these are as often worry as they are attitude. The person is not giving you a hard time, they are having one.
This matters because of what happens next. Read it as rudeness and the house responds with punishment, which adds to the load that produced the…
When you help someone rethink a frightening thought, go slowly and stay honest. A cheerful line swapped in for a scared one tends to get refused, and fairly so.
The aim is not a brighter thought but a truer one that is also bearable. Something in the shape of "this is going to feel horrible and I can get…