Enquirer Digest #0009 Managing anxiety through Self awareness
Hello Enquirers
It has been some time since I have written the Enquirer Digest. As you all know Turkey has experienced a devastating earthquake and it has taken time for me to get back into my old ways.
I would like to renew my call for donations as the earthquake zone now has about 2 million people living in tent establishments. These people are still in need of aid.
Here are two aid organizations that are regularly active and present in the earthquake impacted areas.
AHBAP - Humanitarian Needs NGO: https://lnkd.in/dVb4ajhz
AKUT - Search & Rescue NGO: https://lnkd.in/dFVTikCi
The people who have not experienced the earthquake first-hand have still been severely impacted by the event, due to increased levels of stress and anxiety. This is due to the constant worry about the safety of those affected and the potential for another earthquake. These heightened levels of stress can have a detrimental effect on their daily lives, from their work to their relationships. Furthermore, they are concerned about the future of the country and the possibility of another disaster. As a result, today's newsletter will be about anxiety.
In relation to this week’s subject the podcasts to listen to is:
The Happiness Lab with Laurie Santos Episode: Stepping of the Path of Anxiety
I had listened to this to prior to the earthquake that explains anxiety in simple terms and how self-awareness and certain tools related self-awareness can help.
Here are some highlights from the podcast on anxiety:
Nobody decides to wake up at two in the morning and worry. Nobody decides to have a pit in my stomach all afternoon and feel shaky. These takeover mechanisms happen automatically and unconsciously.
Anxiety can manifest in several ways, mostly physically and mentally. It's worrisome thoughts, its fight or flight in the body. How people experience it can be a spectrum.
Anxiety is about the future and based on events from the past.
Worrying can cause anxious sensations. Sometimes you cannot understand even when you are having the sensations. Furthermore, this can create self-blame. How can I still have anxious thoughts?
What to do?
Becoming aware of the anxiety is the start. Even if you continue to feel the anxiety it’s still a good start.
As mentioned above there can be self-blame. We don't want these feelings, so resisting is understandable. Nevertheless, resistance to these feelings unfortunately doesn't help. This is where Self compassion is important for anxiety.
Some tools to practice:
Deep breathing. Our breath is shallow when we are anxious. Deepening the breath and slowing our breath calms our system.
Observing and leaning into our anxiety: Although this is a challenge observing our anxious thoughts feelings and via meditation or just sitting calmly to observe.
It's important to separate the sensations from the stories. Noticing the sensations in your body without judgement is key.
Introspection:
4 questions for anxiety:
The thought that creates worry or anxiety.
Is that true?
Are you absolutely sure it's true?
How do I feel when I believe that thought?
Who would you be without that thought?
In conclusion:
Self-awareness can be helpful in reducing anxiety because it allows individuals to better understand and manage their thoughts, feelings, and behaviors. When people are more self-aware, they can recognize the signs and triggers of anxiety and develop coping strategies to manage these symptoms.
Today's Article
Today's article is from Mark Manson. https://markmanson.net/self-awareness
Although there is a place which I don't totally agree with him in the article. He states that "And the act of looking deeper itself will sometimes generate more feelings of anxiety, despair, and self-judgment than it relieves." You can only have this happen if you aren't present or self-aware. Which is a very deep area to delve into and which I wouldn't want to get into now. Other than it's a very long read but with valuable information.
Today’s Quote
“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” — Epictetus