Overcoming Anxiety


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Overcoming Anxiety

  1. 1. Define SuccessIf we’re going to improve ourselves, we first need to figure out what we wantto accomplish. Saying, I want to overcome my anxiety, or I want to overcomemy fear of heights is good but not sufficient. We need to be able to clearly andspecifically identify our objective so that we can keep ourselves motivated andon course when things get challenging.The following exercises will help us to clearly define our goal.EXERCISE 1: Identify the ProblemDescribe the problem (or something you simply want to improve)Just write what comes to your mind here. In a few sentences, describe toyourself the problem as you see it.
  2. 2. How is the problem affecting you emotionally?Visually put yourself inside the problem so that you can see it, smell it, andhear it. How do you feel? Emotions Angry, frustrated, scared, anxious, worried, hopeless, out of control, depressed, sad, worthless, confused, disappointed, embarrassed, ashamed, jealous, lonely.What are the physical symptoms of the problem? Physical Reactions Sweating, shaking, blushing, tired, trembling voice, pounding heart, muscle tension, high blood pressure, physically frozen, loss of focus, headaches, inability to take action, adrenaline.
  3. 3. How is the problem affecting your relationships? Potential AffectsFighting, not meeting people, not being yourself around people, not connecting with people on a deep level, people are disrespecting you, people are not listening to you or your advice, missing love and passionHow is the problem affecting your career or personal goals? Potential Affects Not making as much money as you would like. Can’t seem to progressYou have a job that you don’t like. Keeping you from getting a job. Can’t land your dream job. Missing promotions.
  4. 4. On a scale of 1 to 10, how bad is the problem?1 being, its no biggie, it’s not bothering me enough to think about it. 10being, I’m really hurting. I can’t do this any longer. Something needs tochange now! 1 2 3 4 5 6 7 8 9 10If you could rid yourself of this problem tomorrow, how muchwould that be worth to you, financially?Really think about this. If you could pay someone this amount of money to fixthis problem overnight so that tomorrow you woke up and the problem wouldbe gone. How much would you be willing to pay this person? $0 $500 $1,000 $50,000 $100,000 $1,000,000+Now let’s use this as an opportunity to motivate ourselves. Andlet’s pick a date in the future that we would like to have thisproblem resolved by.It could be 1 month, 1 year, or 5 years from now. Go with your gut.I am going to have this problem resolved by __________________________.I will be _____________ years old.
  5. 5. EXERCISE 2: Define what you wantDescribe what you want.Just write what comes to your mind here.
  6. 6. Visualization: Create a mental movie of success.Imagine the problem we spoke about earlier is gone. Not only that, but nowyou have what you want. Close your eyes and put yourself in that mentalmovie. Make the movie big and vivid in your mind. Talk to yourself. Stand upand start acting the part if you want. This is where you want to dream big!As you start walking through your mental movie, visualize theanswers to the following questions. • Where are you (location down to the street corner)? • What are you doing? • How do you feel? • What are you wearing? • Describe the people in your life. • How are you making money? • Describe your home.Now were going to run through the movie again. But this time,make the movie bigger in your mind, more vivid, sexier, and morepowerful. Bring the people you love into the movie. Push yourselfto dream big. • How do you feel? • What are you saying to people? • What is your posture? • How are people interacting with you?
  7. 7. When you’re done. Answer the following questions.Where were you?How did you feel?What were you wearing?Describe the people in your life.How were you making money?What did your home look like?
  8. 8. Cartesian Logic: Gaining Maximum ClarityThe following four questions were designed by Rene Descartes to help us filterout false beliefs and determine our goals with absolute clarity. Apply thesequestions to your SUCCESS movie from the previous exercise. The resultshould be a clear and concise definition of what you want. Pay close attentionas the questions can be slightly confusing.What will happen if you get it?What WON’T happen if you get it?What WILL happen if you DON’T get it?What WON’T happen if you DON’T get it?
  9. 9. Your true wants.A few key words/wants should have surfaced from the previous exercise. Listthem here.EXERCISE 3: Make DecisionsWhich of your true wants are worth getting?Which of your true wants do you have control over?Which of your true wants are realistically obtainable? (Think positively!)Write down 3 to 5 people who already have what you want.Choose people that you have the ability to model in some capacity. If itssomeone you can talk to, even better.
  10. 10. Put a target date on achieving you goal.It could be 1 month, 1 year, or 10 years from now. Go with your gut.I am going to get what I want by ____________________________.I will be _______ years old.EXERCISE 4: DaydreamingAgree to the following.I agree to dream vividly about my new SUCCESSFUL life at leastonce a day for at least 5 minutes until my next WORKOUT.I am holding myself accountable by:Choose one and set it up now. - leveraging MindGym’s support system - putting daily reminders in my calendar - working with a personal trainerIf you created a fun life for yourself, this will be easy! Good Work!