Conquer Worry and Anxiety by MD Daniel G. Amen

Author:MD Daniel G. Amen [Daniel G. Amen, MD]
Language: eng
Format: mobi, azw3
Tags: SELF-HELP / Emotions, HEALTH & FITNESS / Healthy Living
Publisher: Tyndale House Publishers, Inc.
Published: 2020-06-09T00:00:00+00:00

When you make a habit of bringing your attention to the things you’re grateful for, you enhance how your brain works. So, the next time you’re feeling stressed or anxious, take a minute to write down three things—big or small—you’re grateful for. You might find you have trouble stopping at three.

You can also boost your good feelings if you count your blessings instead of sheep at night. In a study of 221 teenagers, the group that focused on counting their blessings reported increases in gratitude, optimism, and life satisfaction and decreases in negative feelings.[17] At bedtime, write down as many good things in your life as you can think of in three minutes.

While you’re at it, get in the habit of writing down the name of one person whom you appreciate and why; then share your feelings with that person with a quick e-mail, text, or call. Do this once a week and try not to repeat anyone for two months.

Or, better yet, write a 300-word essay about someone you are grateful for, such as a teacher, mentor, friend, boss, or coworker. Then, when you have finished, make an appointment with that person and read the essay aloud to him or her. Research has shown that doing this significantly increases life satisfaction scores and happiness and decreases symptoms of depression.[18]

Another exercise that has been shown to quickly increase your level of well-being is called “What Went Well.” Research has shown that people who did this exercise were happier and less depressed at one-month and six-month follow-ups than at the study’s outset.[19] Right before bed, write down three things that went well that day; then ask yourself, Why did this happen? This simple exercise has been found to help people in stressful jobs develop more positive emotions.[20]

I once treated a very successful businesswoman who made millions of dollars. She was struggling with anxiety and depression, and she felt that she was a failure and that her life was worthless. She repeatedly focused on one incident where a reporter, who as far as I could tell accomplished little in his life except trashing successful people, had harshly criticized her in a magazine article. She played the article over and over in her mind. She had an obsessive pattern in her brain, where she tended to get stuck on negative thoughts and behaviors.

Her first homework assignment was to write out her accomplishments in as much detail as she liked. At her next session she brought eight pages full of accomplishments, including employing 500 people, doing charity work, and maintaining strong relationships. The exercise made her feel great and quickly changed her focus.

Write down the highest and most positive moments of your life. If you can find one moment, odds are you can find two. If you find two, you will likely find four, and so on.

Love—Your Secret Weapon

When Jesus told us to love each other as ourselves, He was giving us good health advice. Research suggests that whenever you feel down, anxious, or angry, it is best to get outside yourself to change your state of mind.

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