One main issue with recovery is buzzwords/re-assuring phrases like 'just leave that thought alone' etc. Whilst these can be very useful they don't give you that complete recovery as they are still an example of you 'doing' something about your thoughts when you don't need to do 'anything'. In fact, using head-spoken buzzwords is actually 'not' leaving that thought alone - you are still adding value to it.

'Therefore...with head-spoken 'buzzwords', we are still putting our foot back 'on' the pedal'

So how do we not 'do' anything/take our foot off the pedal at spike point?

This really is the thing that catches so many people out. The best way to describe recovery is 'imagining' briefly calming or switching 'off' when you have the urge to 'do' something about your thinking.

The reason I say imagine is because you are not engaging, but instead letting go of the overthinking temptation. Our 'problem' is we have that urge at cut-off point (see 3 zones Youtube video) which we 'can't' help. However what happens 'next' is really important as, we just need to release that urge to tense up more...having buzzwords actually engages with that 'doing' urge, making more of an issue of any thought we've had.

Running Commentaries

As you will see from many of these pages/my book - our minds' 'race' so easily. This then leads to a spike - the panic temptation, as our minds are telling us this is too much stress, but we then feel tempted to 'go back' into that thought...making an issue of it.

When the mind races - it can very easily overshoot into a speed which makes the mind irrational and almost constantly internally 'talking', almost like a running commentary alongside your thoughts - others describe it as if they're watching themselves.

In times of great stress, there can be a constant need to persevere in 'releasing' so we have to be patient as the 'only' other option is to veer into forced panic and desperation. Times of great stress can be very frequent due to our intense personas - maybe worrying because we are perfectionists, but how many of us aren't?

 

Whilst the reasoning etc all is further highlighted in the book, there is just one simple message and that is just to calm briefly/imagine calm/imagine switching the light 'off' every time you feel anxious - no matter how frequent/constant this is.

 Here are the stages as per the youtube 3 zones video...

1. when we are stressed, we 'spike' - this a natural and automatic cut-off point from our stress when we suddenly become aware of our thinking

2. This is also a brief moment of discomfort (anxiety) and where we feel a strong urge to dig back into/examine that thought to get control of it - a brief mental calming/foot 'off' the pedal diverts us away from fighting this at spike point

 

The Reality

 

 During periods of great stress - it's difficult to stay away from that panic lure - but successes build on successes and will give you the confidence to stick at this and to understand that calmness through adversity can prevail - bit-by-bit without expecting it all at once.

 

For my email/chat service - email will@doyoupanic.co.uk - it's free.

 

See below for an advice session which the anonymous sufferer has kindly allowed to be put on here...

20 minutes in the day - profiling session with ‘X’

As X records her stressful thoughts from 845am – the spikes are shown with varying intensity i.e. if it’s a deeper anxious feeling then the spike is higher and repeats. We start at spike 1. and move through to point 9.  Recording finishes at 905am.

 

1. Thought about someone she likes – although frustrated that it’s not happening. Subsequent feelings of stupidity for thinking so frequently about it as he’s with someone and maybe not remotely interested. There are a few spikes about this issue.

2.Thought about taking dog for a walk while driving – too many people where she’s driving to – wants to feel calm and away from distractions – turns round

3.Feeling of guilt – not working currently and slightly bored

4.Thoughts about later that day and also being bored, off work on sick

5.Feel depressed/alone - why are all these thoughts so negative one after the other

6.Memory about mother and feel upset she suffered when she passed away – wished it wasn’t that way

7.Thought coffee package had arrived on return to house – not there, was a letter instead

8.Feel frustrated career not reached level she wanted it to

9.Problem with tight chest – wondering what it could be. Subsequent spikes wondering what it could be – feeling panicky

 This 20-minute summary details all the negative ‘moments’ this sufferer had – but is very typical of a day for so many – if you see the flow line – of course our aim is to keep that line flat without spikes, but as you can see – we ‘can’t’ help the fact that we spike – negatives cannot be pushed away...we just have to calm back to that line briefly every time and habits will improve so you gradually feel calmer.

 …subsequent tuition sessions showed how calming ‘each time’ avoids the forced panic – why do I feel depressed/what can I do to stop this/am I abnormal etc.

Of course, our ‘aim’ is to live without tension and then that line will be flatter so we need to do everything we can to achieve that – like avoiding angry conflict situations with others, but instead resolving them more calmly etc. If we ‘do’ spike with momentary tension as above – that momentary release is all we need to get back on track.

Also refer to diagram below to match with points 1-9 above...