{"id":2020,"date":"2021-01-03T07:00:00","date_gmt":"2021-01-03T13:00:00","guid":{"rendered":"https:\/\/www.chsofwi.org\/?p=2020"},"modified":"2020-12-29T08:31:11","modified_gmt":"2020-12-29T14:31:11","slug":"you-got-this","status":"publish","type":"post","link":"https:\/\/www.chsofwi.org\/you-got-this\/","title":{"rendered":"You Got This"},"content":{"rendered":"\n
\"Mindful<\/a><\/figure>\n\n\n\n

This blog post was written by Marilyn Harris, MSE, LPC<\/a>, a Licensed Professional Counselor at the Beloit Area Community Health Center.<\/em><\/p>\n\n\n\n

You can’t change the past, but you control your future<\/h2>\n\n\n\n

2020 was a year unlike any other in most of our recent memories.\u00a0 It certainly changed our thoughts on health and wellness, safety and security, individual\/family economics, political systems, educational programming, entertainment, travel\/vacations, and our Holiday celebrations.\u00a0Every event listed comes with its own set of old and new worries and anxieties.\u00a0<\/p>\n\n\n\n

The goal here isn\u2019t to rehash what has happened because we can\u2019t change the past.\u00a0No one can go back and correct or change the past.\u00a0To date, the only time travel available is fictional.\u00a0What you can control is your future.\u00a0<\/p>\n\n\n\n

Calm your anxious mind<\/h2>\n\n\n\n

Your future starts with learning skills to calm your worry and anxiety.\u00a0 If you experience anxiety you tend to avoid anything and everything that makes you feel uncomfortable.\u00a0 Your justification is the situation\/task is \u201c\u2026 unpleasant, confusing, awkward, boring, time consuming and\/or stressful (Wilson, 2016).\u201d<\/p>\n\n\n\n

It certainly is easier and feels safer to do or think about something more pleasant that you enjoy.\u00a0Avoidance and safety behaviors (behaviors that you do to reduce your sense of risk and keep from being hurt), after all, are deceitful gifts you give yourself.\u00a0They keep you stuck in in your anxiety and worry.\u00a0They stifle your ability to move forward and enjoy new challenges and life moments.<\/p>\n\n\n\n

Retrain your brain<\/h2>\n\n\n\n

Believe it or not your brain can be retrained and re-route the triggers that create your anxious moments.\u00a0This takes time and practice.<\/p>\n\n\n\n

The best way to do this retraining is to stay with your discomfort.\u00a0This doesn\u2019t mean the discomfort will go away, but you will learn to lower your anxiety from a very high numerical score (example is 10 is extremely high anxiety) to a score one or two numbers lower.\u00a0<\/p>\n\n\n\n

Each time you practice this technique you are training your brain to understand you are not in danger.\u00a0A therapist can work with you on this exposure therapy.<\/p>\n\n\n\n

Other skills that may help work through anxiety and worry are learning deep breathing techniques, mindfulness and meditation, and practicing gratitude.\u00a0Journaling helps you recognize triggers that activate your worry and anxiety.\u00a0 Recognizing your triggers goes a long way to managing your anxiety and worry.<\/p>\n\n\n\n

Making the decision to start to change your anxiety is within your power.\u00a0You have the answers within you so trust yourself to try and achieve less anxiety and worry.\u00a0<\/p>\n\n\n\n

\u201cAnxiety happens when you think you have to figure out everything all at once. Breathe. You got this. Take it day by day.\u201d<\/p>Anonymous<\/cite><\/blockquote><\/figure>\n\n\n\n

Video resources<\/h2>\n\n\n\n

Re-train Your Brain With Self-Care — Dima Abou Chaaban<\/h3>\n\n\n\n
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