This is an easy, yet very effective technique to alleviate, and even begin to eliminate anxiety. It is based on the premise that it is easier to change a habit or pattern than it is to break it. I have used this successfully with many patients and people seem to love it since there is no training involved and it is fun.

In my personal experience and observationally I have seen that anxiety (and depression) are thought patterns and habits. Underlying it is a desire or attempt to control a situation. We run through countless scenarios (or sometimes just one) over and over. As uncomfortable as it is to be in the process, on a certain level it is soothing because it is a familiar place. Underlying the problem may be nutritional, brain chemistry, neurological or habitual causes. Regardless of cause, this technique has been proven effective in practice.

Steps:
1. Come up with approximately 5 things you would like. These could be anything from walking on the beach, to playing with the kids, or petting a pet. There is no judgement and these are for you alone.

2. Get the feel of each of those 5 things. make them authentic to you and your reality.

3. Write down the 5 things. You can write it on paper and keep it in your wallet, or write it on your phone. Writing them makes them more concrete and sets deeper intention to your subconscious.

4. When you find your mind is idle and slipping into repetitive thinking habits (depression, anxiety, etc.) take a breath and let yourself think about the items on your list. It may be an adjustment period initially, but it becomes easier with each time.

This is a great technique to reduce muscle tension and pain in the body (recursive thoughts exacerbate those). Additionally, worry is like praying for something negative. Shifting the thoughts to being more positive can have outcomes beyond your expectations.

Enjoy and let me know if you have any questions.

Disclaimer – This is not a substitute for professional psychiatric help.