Again with the idea: what you don’t know can’t hurt you? This seems to be proving itself wrong time and again for those interested in personal growth. I remember my teacher explaining to us that three important things were preventing us from succeeding in our personal and spiritual growth: our karma, our ignorance, and our fear.
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When you know what you’ve come into this life to do (and to be, to become, to accomplish and to experience), your confidence quotient will soar!
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Yesterday we took the time to look at and actually observe what we had recorded. Every time you were feeling overwhelmed or worried, it was a time to step in and practice the STOPP technique. So for instance, it may have looked like this:

“You had a thought about something or something that happened that you were not anticipating, you Stopped, Paused and Allowed yourself to quit thinking about it right then and there. Then you would have taken a few nice deep breathes and moved on to the Observation part of this Quest. If you did the practice and wrote down your observations, what did you find?”

Now is the time to put those observations into Perspective. What does that look like? Let’s go with that example of the Phone bill notification and your payment being late. 

Observations: 

  • This thing that happened, made me angry.
  • I felt I had no control and that something bad was going to happen to me.  
  • I worried that my phone would get shut off. Then how would I get my phone turned back on?
  • I HATE The phone company, they are always screwing up my bills!
  • I felt helpless or stupid, because it must be my fault that they didn’t get my payment.

You may be wondering what does observation truly mean in this context?  Well, it means taking the time to observe your thoughts, emotions and feelings as they are entering your body. The best way to describe this process is this…. 

X – Something Happens

M – We apply Meaning to  the thing that happened

E – We create an emotion or an Emotional label around X

F – Our body begins to create the Feeling associated with the emotion 

B – We Respond with our typical Behavior

This is referred to as a “Model of the Mind”. Let’s put it into action shall we? 

X – You get an email notification or a text that your phone bill is late.

M – This means to you perhaps that you are going to be in trouble with the phone provider and you may lose your phone service.

E – You start to feel anxious about this situation, because you are not sure why your payment did not go through. You are SURE you sent it!

F – Your body starts to create tension in you perhaps in your jaw, your back or in your chest. 

B – You are now experiencing an anxiety attack and your typical reaction is to worry more and more about this until you can find out what happened. 

While being concerned about a situation like this is normal, what is not normal, for a person with anxiety is worrying to the point of becoming so overwhelmed that you cannot take meaningful action to resolve the situation in a timely manner. You start to Ruminate, which means the thoughts and the worries just keep circling around in your mind. Looping and looping around and around. 

What you want to do with the Observation part of this STOPP technique, is start observing what meaning you are assigning to the things that are happening around you. Then observe what emotions come up for you, and how this feels in your body. THEN and only then can you take action to determine how you will CHOOSE to behave. If you know that you probably won’t lose your cell service because your payment is late, this should help with the emotions of anxiousness. Tell yourself, it’s okay. There must be a mistake somewhere. I will make the time today to call or email them to find out what happened. If you can control the emotional aspect, then the anxious feelings may not enter the body at all. Or if they do, they will not be as strong or last as long. Then your behavior would simply look like, sitting down and calling the phone company and getting to the bottom of what happened and getting it resolved. 

It is important to note, that while we cannot control the external environment and the mistakes that get made around us, we can CONTROL our feelings and emotions and how we respond to the situations in our lives. 

For today, simply practice every time an uncomfortable feeling comes up, Stop, Take a breath, and Observe what is really going on. It is kind of interesting how sometimes, what is going on is not the situation that happened, but oftentimes it is a series of thoughts and patterns that get stuck in our head and we are not even aware of them. BE mindful about what you are thinking. Are you worrying over things that you have no control over? Are you not taking appropriate action to dissolve the worry? 

I would encourage you to keep a list of the things that come up, in essence create an Observation Journal. I spoke about this on Day 2. Once you begin to notice the same concepts or ideas coming up over and over again, you will feel more empowered to take action to either let the worry go, or to resolve the issues you do have control over. In the next step of the STOPP technique, we will take our list of observations and start by gaining some Perspective! See you tomorrow.

If you have anxiety you probably know already how uncomfortable it can be. You may have wondered from time to time, where did this issue come from? Why do I have this issue and what can I do about it? The good news is, you can manage or alleviate yourself of this condition through mindfulness and practice. I will be teaching you a very special technique in this Quest that will help you start on the road to rediscovering a life without anxiety.  

Today we are going to explore a few concepts about anxiety so that we can get a better understanding of where it comes from and how you can manage it or even get rid of it and release it when you are willing or able to do so. 

The definition of how anxiety can occuraccording to the American Psychology Association: “Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.  People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.” 

Anxiety can come from a number of different places or from different circumstances. Anxiety can stem from a traumatic event, so in essence if you witnessed or were part of an event that included trauma or severe life threatening circumstances it can start there. For instance, say you were diagnosed with Cancer and had to go through radiation and  chemotherapy to help save your life. Even though you know this treatment may help rid your body of the cancer, the event in and of itself can create a reaction of anxiety because you now associate specific emotions with the fear of losing your life. 

Anxiety can come from being exposed to a severe amount of stress, where over time you build up more and more cortisol in your system and your body can no longer handle the “Fight or Flight” response. After a while your response just turns into anxiety every time you are under even a normal amount of stress. This is more about compounding experiences where each time you have a specific emotional response it just adds to the overflowing cup of feelings within you. 

It is also said that Anxiety can be carried genetically, as it may stem from your family genetics. In essence it can be carried down from generation to generation, much like depression. If you have a family member that has anxiety you could be more susceptible towards that condition, but not necessarily. 

According to Medical News Today, “Brain chemistry: Stressful or traumatic experiences and genetic factors can alter brain structure and function to react more vigorously to triggers that would not previously have caused anxiety. Psychologists and neurologists define many anxiety and mood disorders as disruptions to hormones and electrical signals in the brain. So brain chemistry or the body’s physical reaction to specific triggers can play a significant role as well. 

The great news is that even if your anxiety is caused by any of these things I have just described,  I want you to know that there is always help with emotional and physical issues. You can with intentional and daily practice help alleviate or diminish greatly your physical symptoms in the body and the emotions surrounding them by practicing all the things I will be teaching you in this Quest. The power of our mind is so amazing and the connection that it has with our body is even more amazing, the trick is understanding how to tie the two together to create the greatest chance of success. 

Using the STOPP Method I will be teaching in this Quest can help with panic, anxiousness, worry, and overwhelm if practiced consistently. I would encourage you to give it at least one week before making any determinations as to whether it is an effective tool for you or not. Remember that there are no quick fixes for our emotional & physical health. 

I look forward to seeing you all tomorrow as I start to discuss the STOPP technique. 

PLEASE NOTE: this training is not a guarantee of healing or that by practicing these techniques you may not need additional support to correct your specific situation. Always consult a doctor before starting a new treatment or regimen.

 

Sources sited : https://www.medicalnewstoday.com/articles/323456#causes

https://www.apa.org/topics/anxiety/

Like most of us, my beliefs have been generated by past experiences. But unlike most, my beliefs are also strongly influenced by the system of astrology.
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