Often, the things we worry about the most don’t come true. We spend a lot of time in our heads preparing for something that will never happen. And if the worst does come true, we’re often surprised to learn that we’re more capable of handling it than anticipated. Unhelpful worry is usually based on the hidden belief that “I won’t … Read More
Storytelling
We can take away anxious thoughts’ power when we label them for what they usually are: future catastrophic storytelling. This label makes it easier to disengage from the thoughts and gives us a choice to create or pay attention to different stories. The aim is to remind ourselves that many outcomes are possible and to become more comfortable with uncertainty.
Approach
Someone struggling with anxiety isn’t an indication that something is wrong with the person. It’s usually just a sign the person’s approach and response to anxiety needs adjustment.
What Is
The human brain is geared toward prediction and evaluation. This means it constantly time-travels into future possibilities and categorizes things into simple categories, like “good” or “bad.” The ability to predict and evaluate allows us to solve complex problems, reach long-term goals, and stay safe. However, if left unchecked and unexamined, it brings suffering. One of the best ways to … Read More
YouTube Feed
Thoughts are similar to YouTube and the videos it suggests to us. Many videos have thumbnails and content that are alarming, distressing, or in some way demand our immediate attention. The more we click and engage, the more we’re fed similar content in the future. We can’t control the recommended videos, but we can control whether to click on them … Read More
Panic Attack Therapy & Counseling in Japan
Living in Japan as a foreigner and experiencing panic attacks can be extremely frightening. Often, panic attacks feel like they come “out of the blue,” but after exploring more, we can usually identify specific triggers. Common Triggers in Japan Crowded train Language barrier Physically distant from friends and family back home Challenges accessing essential support services Demanding work schedule Cultural … Read More
Welcoming Anxiety
One of the most challenging but most beneficial shifts in attitude towards anxiety is welcoming it. Welcoming anxiety includes a willingness to feel it and be with it. This is hard. Learning how to ride a bike, drive a car, and play a sport is also really hard. Welcoming anxiety is a learned skill, but it’s also a feeling and … Read More
Overthinking
Attempting to think yourself out of overthinking is like forcefully yanking on a ball of tangled thread. It just doesn’t work. Overthinking is often caused by overestimating the value of thinking and underestimating the value of paying attention to the external world and our bodies without interpretation. The ability to think and problem-solve is an essential tool, but it’s far … Read More
Outcome Focused
The best way to get a specific outcome is to focus on what you can control now and leave the rest. Anxiety refuses to accept this, though. It demands a certain outcome. Instead of measuring success based on the outcome (which is anxiety’s measuring stick), try measuring it a different way by asking: Did I act in a way consistent … Read More
Beliefs About Thoughts
Engaging with an automatic thought is a choice, but it doesn’t feel like it because we often: Assume all thoughts are worth engaging in Over-identify with our thoughts, believing they are a reflection of who we are Believe our thoughts reflect reality Creating distance from our thoughts takes consistent reminders that most thoughts are just static on the radio.