Summary

The web content provides five creative techniques to manage and counter anxious thoughts, emphasizing the importance of challenging and reframing these thoughts for long-term anxiety relief.

Abstract

The article "5 Creative Ways to Kill Anxious Thoughts" outlines innovative strategies for individuals to cope with anxiety by reframing their thought processes. It suggests using the advice of a trusted person, mocking anxious thoughts with a humorous voice, practicing focused distraction, critically analyzing the truth of anxious thoughts, and reminding oneself of the transient nature of fear. These methods are designed to help individuals respond to anxiety in a healthier manner, ultimately reducing its impact on their lives. The author, Julia, encourages readers to support her work by subscribing to Medium through her referral link or by buying her a Ko-Fi.

Opinions

The author believes that traditional relaxation techniques may not be sufficient for long-term anxiety management and that challenging anxious thoughts is crucial.
The article implies that using the imagined advice of an idol, therapist, or loved one can be a powerful tool in combating anxiety.
It suggests that humor, specifically the 'Donald Duck Technique', can be an effective way to diminish the power of anxious thoughts.
The author promotes the idea of 'focused distraction' as a means to acknowledge anxious thoughts but then redirect attention to more positive or realistic aspects of a situation.
Critically evaluating anxious thoughts for their truthfulness and considering evidence against them is presented as a method for logical analysis and anxiety reduction.
The author emphasizes that anxiety is a temporary state and that using mantras or affirmations can help individuals remember that anxious feelings will pass.
The article conveys an underlying belief that everyone has the capacity to manage their anxiety and that with the right tools, anxiety can be overcome as challenges to be beaten.

5 Creative Ways to Kill Anxious Thoughts

Examples of unique ways to respond to anxiety

Anxiety is a constant battle with your own thoughts and beliefs. There’s only so much you can do with relaxation techniques. If you want to recover or lower your anxiety levels in the long run, you need to challenge your anxious thoughts.

Here’s my advice on how to respond to anxious thoughts with healthy thoughts.

1. “What would …. say?”

This one is especially great for people with an idol (a mental health influencer), a close support group, or a therapist. When anxious thoughts come up and you don’t know how to respond to them or what to do, ask yourself: “What would [insert person] say/do”? This could be anything from what that person would say/do to you, others, or in general.

The idea is to follow that advice, but, you’re in fact giving yourself advice. You’re just using your idol or comfort person as inspiration.

For example: “What would my mom say? She’d probably tell me to sit down, take 3 deep breaths, and explain to me why crowded spaces aren’t something to be scared of, because…”

(If you want inspiration for this, read this)

2. The Donald Duck Technique

I’m calling this the Donald Duck Technique because I always use Donald Duck’s voice in my head when applying this one. When an anxious thought pops up, mock that thought. Repeat the thought, but give it the voice of an annoying character (I’m so sorry Donald…). Then, respond to that thought by mocking it, telling it that it’s just there to bully you and that you won’t let it get to you.

For example: You have a thought about how your increased heartrate means that something is wrong, you respond:

“Blah blah, heart attack, blah blah” (in annoying voice), “you’re just trying to disturb me and this is nonsense, you’re jumping to conclusions like always and I won’t let you scare me so easily.”

3. “Ok, but what else is there?”

I honestly don’t know how to title this technique, but the idea is to respond to your thought with focused distraction. You’re not pushing the thought away, you’re simply acknowledging it and redirecting it. You could shift your focus to the positive aspects of the situations, evidence that vouches for the opposite of what your thoughts are making you believe, or just a completely different thing to help distract you.

For example:

“Ok, I know my heart rate has increased, but that also means my heart is able to function well. Besides, I’ve been drinking coffee and just ran up the stairs so this is probably a completely normal response. I’ve actually been feeling really fit today, so that is great. Once I sit down my heart rate will settle and I can finally read all of Julia’s other great articles.” ;)

4. Questioning the truth & Considering the evidence

This response is closely related to the one above, but with this technique I want you to get into analysis mode and critically evaluate your anxious thought. Is what your thoughts are making you believe true? What would be the chance of it being true/of it actually happening? What speaks for the opposite? Are there any alternative outcomes and what are the chances of those being true?

For example: “My heart rate is high but since doctors have never found anything wrong with my heart the chances of this being a heart attack are very low. Besides that, I live a healthy lifestyle. Only health professionals can identify heart attacks accurately, so my thoughts can’t know the truth. This could also be a muscle spasm, muscle tension, cramp, itch, stomach acid, or 50 other things that can lead to temporary chest pain.”

5. “This feeling will pass no matter what”

Remember, fear will always pass. It’s an emotion — a dynamic and temporary state of mind. Depending on the situation you’re in, reminding yourself of this can be a useful way to calm down. Using mantras and affirmations is a great way of doing this, as I’ve described in my article on how I got rid of my panic attacks for good.

For example: “I know my heart rate is high, but my feelings of anxiety are probably largely contributing to it. I know my anxiety will pass, so I will let it.”

Note: I am using the example of an increased heart rate a lot because this is a common anxiety-inducing symptom (often caused by anxiety) in the circle of anxiety and panic.

Whatever of the above you use, keep in mind that if all things fail your anxiety will still not prevail. However bad things may be, there will always be breaks from feelings of anxiety. And when they arise again, you have a coping toolkit to deal with it.

Moments of anxiety are challenges. Here’s to beating it.

I hope you enjoyed reading my post. If you don’t have a Medium subscription yet, consider signing up through my referral link. This way, you’ll directly support me and unlock access to all my stories (and those of others)! If you’re looking for another way to support me, you can buy me a Ko-Fi: https://ko-fi.com/juliaspsychologyplatform. Thanks!