Tame Your Anxiety by Loretta Graziano Breuning PhD

Author:Loretta Graziano Breuning PhD [Breuning, Loretta Graziano]
Language: eng
Format: epub
Publisher: Rowman & Littlefield Publishers
Published: 2019-02-25T16:00:00+00:00

Remember:

Neglect of your needs feels like a threat, so listening to your needs makes you feel safe.

To spark serotonin, give yourself permission to take pride in something you’ve done. Take a step you’re proud of each day and spend a minute appreciating yourself for it.

To spark oxytocin, create a moment of social trust by offering support and accepting the support offered to you. You can’t always close the loop by making it reciprocal, but you can enjoy the trust you have.

To spark dopamine, find a new way to step toward an unmet need. Find a goal you can actually step toward rather than a dream that is always out of reach.

Distraction can be a valuable skill. It can shift your attention from threatening to unthreatening pathways to stop a cortisol spiral. You can’t force yourself to be happy, but you can force yourself to focus on something other than potential threats.

Healthy distracters take time to cultivate, but they free you from distracters with harmful long-run consequences. The goal is not to be “good at it,” but to be fully absorbed so your mind is not looking for threats.

Define your goals in a way that you have control over. You can always be stepping toward your goal if you have multiple goals and define them in terms of actions you can take.

Small steps go far if you keep taking them. Don’t wait for others. They have their own path to find.

The mammal brain is motivated by rewards and pain, even if the verbal brain doesn’t consciously think that.

Motivation is a problem when pain is taboo and rewards are so abundant that they’ve lost their motivating power. It takes conscious effort to design the carrots and sticks that work for you.

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