You Got This: Harnessing Self-Trust to Conquer Anxiety
Pamela Meredith Hamilton
Your mental health, anxiety, and self-trust are often deeply intertwined. Anxiety can manifest as a persistent voice of doubt, questioning our decisions, abilities, and even our worth. It can create a barrier between who we are and who we aspire to be, challenging our confidence in navigating life. This article invites you to consider how we can best strike a balance between anxiety and self-trust. You'll find insights into their intersections and strategies for building a more trusting relationship with yourself.
Understanding Anxiety: The Root of Self-Doubt
Anxiety is more than feelings of stress or worry. It's a pervasive sense of unease that can affect every aspect of life, from personal relationships to professional pursuits. One of the most insidious aspects of anxiety is its ability to erode self-trust. When anxiety is present, it often whispers doubts like, "What if I make the wrong choice?" or "Am I really capable of handling this?" Over time, these doubts can become a constant companion, undermining our ability to trust our judgment.
The Cycle of Anxiety and Self-Mistrust
The relationship between anxiety and self-trust can create a vicious cycle. As anxiety increases, self-trust decreases, leading to even more anxiety. For example, someone with anxiety might second-guess their decisions, fearing the consequences of making a mistake. This lack of trust in their judgment can cause them hesitation and avoidance, reinforcing the belief that they are incapable or untrustworthy. This cycle can be debilitating, leaving individuals feeling stuck and powerless.
Rebuilding Self-Trust Amidst Anxiety
Rebuilding self-trust while managing anxiety is not an easy task, but it is possible. Here are some strategies that can help:
Acknowledge Your Anxiety: The first step in breaking the cycle is recognizing and acknowledging the presence of anxiety. Understanding that anxiety is influencing your thoughts and feelings can help you separate your true self from the anxious thoughts that arise.
Practice Self-Compassion: Anxiety often leads to harsh self-criticism. Combat this by practicing self-compassion. Remind yourself that it's okay to make mistakes and that everyone experiences doubt at times. Treat yourself with the same kindness and understanding you would offer a friend.
Challenge Negative Thoughts: Anxiety often brings a barrage of negative thoughts. Challenge these thoughts by questioning their validity. Ask yourself, "Is this thought based on facts, or is it just my anxiety speaking?" By reframing these thoughts, you can begin to see situations more clearly and make decisions based on reason rather than fear.
Acknowledge Small Wins: Rebuilding trust in yourself starts with small steps. Set achievable goals and celebrate when you accomplish them. Each small win reinforces the belief that you are capable and trustworthy, gradually restoring or building your confidence in your abilities.
Utilize Coach Pam's Spin Cycle Techniques: When anxiety has you caught in a mental "spin cycle," these techniques can help ground you and bring you back to the present moment:
Watch TV with the Volume Off and Captions On: This can help distract your mind from anxious thoughts by forcing you to focus on reading and understanding the content without the usual auditory cues.
Crossword Puzzles: Engaging in a mentally stimulating activity like a crossword puzzle can redirect your thoughts from anxiety to problem-solving, offering a sense of accomplishment.
Focus on Your Circle of Control: Identify what is within your control and focus on those aspects. Let go of what you cannot control, as ruminating on these will only fuel your anxiety.
Ask Yourself if There’s a Tangible Item to Focus On: In any anxiety-inducing situation, ask yourself if there is a tangible item or action you can focus on. If so, direct your attention there. This can help anchor your thoughts and reduce the overwhelming feeling of anxiety
Seek Support: You don't have to navigate anxiety and self-trust alone. Seeking support from a therapist, coach, or trusted friend can provide you with valuable insights and encouragement.
Additionally, consider talking with your Primary Care Provider (PCP). They can help assess your overall health, provide medical advice, and refer you to specialists if needed. Sometimes, an outside perspective can help you see the strengths you might be overlooking.
The Power of Self-Trust in Overcoming Anxiety
When you begin to trust yourself, you weaken anxiety's grip on your life. Self-trust empowers you to make decisions confidently, face challenges head-on, and embrace uncertainty without being paralyzed by fear. It allows you to navigate life with a sense of agency, knowing that even if things don't go perfectly, you have the resilience and wisdom to handle whatever comes your way.
Consider the concept of "You got this." Reflect on how you’ve shown up for yourself in the past. Think about the times you’ve faced difficult situations and managed to navigate through them, even when it felt overwhelming. If you’re reading this article, chances are—you got this. You can trust that when life throws you into a spin cycle, you will know what to do because you have done it before. Each experience and each challenge you've overcome has equipped you with the tools and strength to handle whatever comes next.
Conclusion: A Journey Worth Taking
Navigating anxiety and self-trust is a challenging but rewarding journey. By acknowledging anxiety's presence, practicing self-compassion, challenging negative thoughts, building small wins, utilizing Coach Pam's techniques, and seeking support, you can start to rebuild trust in yourself. As self-trust grows, anxiety's influence diminishes, and you'll find yourself better equipped to handle life's ups and downs with confidence and grace. Remember, the path to self-trust is not a straight line, but each step forward is a victory worth celebrating.
About the Author
Pamela Meredith Hamilton
Pamela specializes in marriage and family education, blending her passion for healthy relationships with practical and creative coaching methods. Her personal and professional experiences in community mental health inform her work, helping her address the impacts of mental illness, substance abuse, and trauma. Pamela is dedicated to encouraging, restoring, and empowering individuals. She is also a qualified mental health professional, author, storyteller, life and relationship coach, motivational speaker, small group facilitator, Emotional Emancipation Facilitator, mental health first aider, Mediator, and former host of The Hamilton Exchange Radio.