The 4 Step Anxiety Hack

(2 minute read time)

Over the holidays I had an opportunity to visit the beautiful Blue Ridge mountains. During my time there we went for a ride to find hiking trails. This required traversing some rather remote, narrow, bumpy mountain roads.  As you can imagine, amenities such as functioning GPS and gas stations were unavailable. This only poses a problem if you need gasoline – which we did. (Let’s set aside the fact that it would have been smart to prepare a little better and just focus on the situation.)

We had all the ingredients for an anxious situation. We also had options.

When anxiety shows up we can opt to resist it – which feels awful. Or, we can change our relationship with it and gain some authority over it.

Anxiety itself is harmless.  It only becomes a problem when we resist it.  

In our personal and professional lives we will meet up with anxiety.  We will run into situations where we could have planned better.  Where the environment is unfamiliar. Where we are not sure what will happen next.

Anxiety is an emotion that serves a purpose.  It is designed to protect us. It got us to the point we are at in our human evolution.  But, it shows up in places where it really is not necessary. Where danger is not imminent.  

So then, the question becomes HOW do I best handle anxiety?  

1. Notice it, name it, watch it – there is a theory called the Observer Effect that basically says the thing being observed changes because it is being observed. While this is really a physics theory, studies have shown it presents itself in many facets of life. We can start to change anxiety just by noticing & observing it!
2. Allow it – Think about the word “allow”.  If I am allowing something, giving it permission to exist, I have authority over it.  This does not make the anxiety go away but it does reduce the negative impacts caused by resisting it.
3. Play the tape out – “If we run out of gas in the mountains _______”.  Identifying the worst-case scenario gives you the opportunity to debunk your fears.
4. Breathe –  I used to teach classes on public speaking, an activity that creates anxiety for many people.  One technique that changed people’s anxiety around public speaking almost immediately, is breathing.  Here are three breathing exercises you can try (I like the 4-7-8).       

We will probably won’t eliminate anxiety but we can change our relationship with it. Remember, anxiety is only a problem if we resist it. It’s just an emotion. It is totally manageable and I can help you do just that.   Click here to schedule a free 30-minute coaching session.