Sometimes dealing with anxiety and depression can feel like a battle. A lot of times it feels like a very one-sided battle and I'm on the wrong side. How many times have I simply lain down in front of my enemy, fear, and let it pummel me? Too many times to count. But we can't do that. We have to fight back. The good news is that we have weapons at our disposal to fight back effectively. These weapons won't completely destroy our enemy. I don't know if that is possible. But they will keep him at bay and help us take back control of our lives. All we have to do is remember to play the GAME.
GAME = Gratitude, Affirmations, Meditation, Exercise. These are our weapons
Gratitude
Depression and fear can't survive long in an atmosphere of gratitude. When we remember all that we have to be grateful for, our focus changes and depression and fear slink away. I know that gratitude is not an easy weapon to pick up and use. When we are in the darkness, the last thing we feel is grateful. But pick it up we must. I challenge you to sit down and write out ten things you are grateful for. It will seem difficult at first, but the truth is you could probably make a list of a hundred or more. Make this a daily discipline. First thing in the morning, list the things that you are thankful for. When you go to bed at night, list them again.
Lifted out of depression by gratitude.
Affirmations have gotten a bad rap ever since Stuart Smalley first appeared on Saturday Night Live (I'm good enough, I'm smart enough, and gosh darn it, people like me). But the truth is that affirmations are an effective weapon against depression and anxiety if used properly. Write affirmations that speak to your specific problems or fears. Make them meaningful to you. Carry them with you and meditate on them throughout the day. Don't simply read them. Think about what you have written and picture yourself in your mind performing the action that you are afraid to do. Imagine yourself out from under the black cloud of depression and carefree. Picture yourself sleeping through the night at peace. Write your affirmations from a positive point of view. Don't write "I am not afraid to go outside". Your subconscious mind will pick up on "afraid to go outside". Instead use, "I love to go outside and feel the sunshine on my face." When you first start to use affirmations, it will feel awkward. It will feel like you are telling a lie. Keep at it and over time, your mind will begin to believe all these crazy positive things you are telling it. It will change your life. If you are having a hard time thinking of some good affirmations, Google "positive affirmations" and you will get a lot of help. Here are a few of my affirmations:
I release my past and live with calm and serenity.
I enjoy being physically active and living life to the fullest!
I am successful in all that I do.
I enjoy spending time in the Fab working with the operators. . . . and gosh darn it, people like me!
Anxiety Help - Power of Affirmations
Meditation, in my opinion, is the most powerful weapon at your disposal. With it you can literally reroute your neural network and permanently alter the physical functioning of your brain. You can change the way your mind works so that it works for you instead of against you. One very easy method of meditating is to focus on your breathing. Find a quiet spot to sit with as few distractions as possible. You can keep your eyes open or closed, whichever is most comfortable for you. If you keep them open, focus on a spot on the floor two or three feet in front of you. This will help reduce distractions. Once you are comfortable, focus on your breathing. Notice the breath filling your lungs and then air moving out. Don't try to breathe deeply or alter your breathing in any way. Just breathe as you normally would, but focus on it. You will get distracted. Your mind will wander. It is ok. Just notice that you have become distracted and go back to focusing on your breathing. You can try counting your breaths as you focus and see how high you can get before you get distracted. When you lose focus, start over at 1 and see if you can do better. Over time, the length of time you will be able to go without becoming distracted will increase. Just do this for ten minutes two or three times a day to start. It will make a big difference in your life.
If you can afford it, I recommend the meditation CDs from Centerpointe.com. They are kind of expensive, but the technology on the audio track puts your mind in a meditative state without having to worry about becoming distracted. I have used the first CD and have been very happy with the results.
Breathing Meditation Techniques and Others To Treat Anxiety
This is a great weapon against fear and depression, but is another one that can be difficult to wield. I know my "exercise weapon" is in the back of a closet somewhere dusty and rusted from lack of use. It is all about creating a habit. Getting to the gym or going for a walk might seem like torture at first, but do it regularly and you will feel so great, you won't be able to do without it.
Posts
0 comments:
Post a Comment