Anxiety Management Techniques – How to Stop Overthinking Everything?
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Anxiety Management Techniques – Anxious Thoughts and Broken Records
Have you ever noticed that anxious thoughts are like a broken record?
I know with Ipods etc. it’s a bit outdated to be using a record analogy here but it
works well to illustrate a key point about anxious thoughts.
Remember when a record got scratched it made a very unpleasant sound and
caused the needle to get stuck on the same groove.
The same one line would play over and over again ad nauseam until you picked up
the needle and moved it past the scratch.
Anxious thoughts are bit like this. You might be happily going about your day and
then something triggers an anxious thought.
The worry the thought creates sends an unpleasant shock wave through your
nervous system. (The scratch on the record).
Then once you start reacting to the anxious thought it is hard to stop thinking about it
over and over again. (The needle stuck in a groove)
The repetitive anxious thought can last minutes, hours, days depending on how
upset you become by the thought.
I want to share with you a quick technique to jump out of this anxious groove.
This technique is you learning how to pick up the record needle and move it past the
Here it is:
1, Observe 2, Trust 3, Move
Observe the anxious thought and label it. Say
“Oh there is fear X again, imagine that”
Try your very best to not get sucked into reacting emotionally to the thought.
Trust that what you are worrying about will in all probability never come about.
Almost all the anxious thoughts we have are a complete waste of our energy.
Trust that things will work out fine.
Joseph Cossman said “If you want to test your memory, try to recall what you were
worrying about one year ago today.”
If you are religious/spiritual then hand your anxious thought over to a higher power.
Trust that there is