aayl1 wrote:Change is important, perceptions are important, but I do hate the whole "if you are stressed it is because you're not meditating/exercising/changing yourself enough" rhetoric as if the world isn't literally burning around us and mortgages triple in price etc.
I add the above while wholeheartedly agreeing with Gecko btw.
Yup. I am speaking at the moment mostly in the context of relationships and navigating the world, which is largely made up of people, whether we like to admit it or not.
Most of my worries have little to do with my abilities or even the world as it functions (or in my opinion doesn't function very well, but, well, we're not all dead yet) but my relationship with the people in it. Sometimes it has to do with how I am best making use of my abilities but I tend to measure that against what other people think about it, or don't know about that, because I don't do enough things etc.
That dives a bit into victimhood when I am complaining about other people (being misunderstood, underappreciated, etc) while conveniently also ignoring what I can do, which will ultimately lead to me complaining that I do not achieve enough of this or that (i.e. influence, self-fulfilment, self-compassion), because I am expending so much energy on complaining about the world rather than my place within it. That's another anxiety loop.
Like I said, for people with generalised anxiety there are thousands of them with possibly new ones every time something novel happens. So we lose if we anticipate (anticipation is a big part of anxiety) something based on past interpretations, and we also lose when something new happens, by basically interpreting it in a negative way again. We just build an endless go-to list of things that are gooseberry fool, and the body thinks, cool, let's worry about that for 5 minutes, half an hour, a day, weeks at a time, forever. X1000.
When it comes to the world being gooseberry fool, that's more to do with circles of control or rather what we can realistically influence, change and other gooseberry fool we will probably just worry about forever (and perhaps that's reasonable, again it depends on the thing and the person; which is the acceptance part.) That's all fine, we just have the ability to assess this part and it can cut out a lot of unnecessary worries hence reduce the sense of overwhelm and improve the ability to focus on constructive actions that might improve the situation from which anxiety arises. For example, we can reduce choices (choice isn't always a good thing), by building a routine, or reducing distractions. That's the "effective person" part.
I've found this approach helpful because I am someone with a lot of ambitions and creative ideas that wants to accomplish things and essentially set the standard against which I measure myself, because I find that empowering when I had very little influence when I was a child (probably) during a lot of disorder. This to the point that I barely ever recognise how high that bar is objectively, and still find some way or another to think I am not fulfilling some mystery criteria of achievement in one's life;- especially within my capacity.
Say for (dramatic) example if someone spends (trigger warning) 99% of their time worrying about what their dead relative thought of them, well that's not something you can really control, because they are dead (a fact or state that's universally accepted to be true by most people), neither is it something you can influence (not anymore), or at best to the degree that you can query how you interpreted the interactions at the time with new knowledge, perspective, experience, whatever it is. That is possible, but changing the facts themselves is not. It's a brutal razor but it becomes easier the more you practice it. Sometimes the idea of letting go of some old interpretations is terrifying enough in itself because we have in a way become comfortable with always pointing at that thing as a source of discomfort, which in itself can distract away from what one can realistically improve in their lives, or the lives of others (but another trap is to try and fill someone else's cup before yours is full;- that's not possible, at least not in a sustainable way, again setting yourself up for a fall).
One of the reasons anxiety slips into depression is the feeling of hopelessness. You get demotivated once you feel hopeless, so you tend to do less constructive things, so you feel more hopeless, expend 90% of your energy feeling hopeless and not addressing the problem(s), and that's probably where you'll stay until the scenario itself changes. But we can feel hopeless about things we cannot control and perhaps were always hopeless whether we had that thought about it, or not. Which begs the question, if something was never realistically achievable or addressable by a single person (I can't think of an example right now because I am meant to be working...), then what would happen to that situation if we were never aware of it? The outcome may well have been the same. So why did we start thinking and then continually thought about that thing? Anxiety is (generally speaking), mostly thinking involving relatively little action. That's why it's disabling, or it would be a pretty healthy anxiety that basically motivates us to do things (that's why the mechanism exists).
What are we supposed to do with those thoughts? No matter what kind of treatment or coping mechanism or whatever it is that addresses the symptom, we have to go back to the origin of the thoughts if we are going to get anywhere close to reducing them, or even preventing them. We can't prevent thoughts, but we can prevent just one from spiralling into endless sequences of hopelessness or worry.
It's basically CBT/cognitive neuroscience/psychology and paying attention to the relationship between thoughts and emotions. But personally having done CBT I think it's slightly more complicated than it needs to be longer term, and focuses more on therapy than it needs to longer term. I don't think anyone wants to be in therapy forever - it's impractical for all sorts of reasons. Least of all it is very expensive, and has a tendency to perpetuate rumination on the same problems (speaking myself having spent thousands on person-centred counselling).