Anxiety
and its reduction
This
piece is one of an occasional series of articles produced
under
the banner of “social philosophy”
Solutions for anxiety may
be sought through hypnosis, autosuggestion, therapy and emphasis on positivity.
One popular trend is to focus on the present, dismissing errors made in the
past and anxieties regarding the future.
However, none of these
seems to be entirely reliable or adequate to the task, offering only temporary
or partial freedom from fear or anxiety.
One solution worthy of
pursuing (it seems to me) is one that may be open to us all and does not
require meditation or excessive self-discipline, but it does require
self-awareness and a degree of determination.
Anxiety may be based on
self-doubt which may then develop into potentially self-fulfilling expectation
of failure or difficulty to achieve a task. In turn, self-doubt may be the
consequence of regular self-analysis and negative reinforcement as we relive
events in our heads and recall errors of judgement or regret concerning things
we have said or done.
Some may regard this
process as therapeutic, allowing an individual to review and come to terms with
events of the past, but I suspect such reflections may also result in the
perpetuation of feelings of inadequacy or guilt.
I suggest it is better to
make use of past experiences and recognise past mistakes, but rather than
relive and possibly perpetuate them, it is better to abstract lessons from
these past mistakes and apply them to present and future circumstances. The
past cannot be changed but it can influence decisions and perspectives in the
present and the future. Focus on the lesson learned rather than the
circumstances that led to the lesson.
An imbalance in self-perception
and proportion can easily cause negative reinforcement. Catastrophising is
common among many people but they need to recognise this as an overreaction and
an indulgence of anxiety and negativity, and people need to bring to mind an
alternative view or a broader way of perceiving whatever is causing anxiety.
Negative reinforcement of
past errors and feelings must cease. Don’t fight the past or try to replace it
– simply stop accentuating, aggravating and indulging regret and thoughts of potential
failure which may result in feelings of anxiety or fear.
Stop focusing on negative
input, memories or thoughts and recall positive experiences, outcomes and
successes from the past. Balance needs to be maintained. Fear, anxiety and
self-doubt may result from a focus on the negative – recognise achievements from
the past and skills you have displayed, and realise that these abilities remain
with you. You have not changed or lost capacities – you need to recognise the
need for fairness and proportion in your perception of yourself and that means
acknowledging positive qualities to outweigh the negative.
By focusing on potential
issues rather than maintain a balanced view of a task, you may create the very
issues you are imagining. If you have never failed at a task, ask yourself why
you should start now, and if you have failed, ask yourself how you can avoid
repeating errors. In any case, bear in mind that you retain control of the
situation – you need only remain calm and apply what you know or have prepared
without disproportionate negative interference.
Stuart Fernie (stuartfernie@yahoo.co.uk)
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