Fear-Grounding-Transformation Daily Practice
*What I'm listening to: Adventure by Izzamuzz
Daily Practice to
Release Anxiety and Ground Yourself
A few years ago I started a simple daily practice that helps me deal with fears both big and small. In future posts I'll share some of my Fear-Grounding-Transformations that you may relate to in hopes of alleviating similar fears and anxieties you may be having. But first here's a quick description of what this is all about, and I'll explain more details below.
- Each day I take a moment to check in with my thoughts and emotions, and I pick out something that I'm feeling fearful or anxious about.
- I write down a simple statement explaining the fear.
- Then I look at this fear objectively (as much as I can) and think about why I have this feeling.
- I jot down any underlying fears that might be the root cause behind the obvious feeling that first came to mind.
- Then I write a few positive and practical statements that describe things I can do to make things better as well as empowering statements or affirmations about a positive outcome.
Sometimes the fear or anxiety is BIG and scary and in the forefront of my mind. Other times, when the flow of life is more calm, it's something subtle that's just in the back of my mind or even lurking in my subconscious waiting for me to listen to it. Dealing with the big-bad-monster-fears brings some immediate calming relief when fears are intense, and dealing with subtle fears benefits your general wellbeing.
That's why I do this every day - even when things are calm and smooth. We tend to ignore the stuff we can shove to the background, but those subtle anxieties take a toll over time. Sometimes they snowball into big fears. Let's nip em' in the bud.
Okay, so let's talk about practical details.
Time - spend 2 minutes, 10 minutes, or as much time as you want
5 to 15 minutes is great to allow you to deal with more than just the surface of your fear or anxiety, but even taking 2 minutes to check in with yourself is a worthwhile practice and will benefit you.
Format - do this on paper, on your phone or tablet, or on a computer
There's no right or wrong here. I like to keep a little notebook that I scribble in. I write the date at the top of the page, then the fear, then my practical and positive statements. This normally fills about half a page. Whether you prefer to keep it digital, on sticky notes, or in a fancy journal - do what works for you. (See a picture of my current notebook below.)
When - 1st thing in the morning or right before bed are my suggestions
Again there's no right or wrong. I do this in the morning over my tea. Then before bed I look back at what I was feeling in the morning and complete my nightly practices. Lots of people who have trouble sleeping like to do this Fear-Grounding-Transformation exercise right before bed to quiet anxieties and fears that keep them from sleeping. Maybe you find lunch to be a good time within your daily schedule. Do what works for you.
Wording - begin with "I'm experiencing fear of" or "I have anxiety over"
Words have power! I used to write "I'm afraid of ..." until I realized that by writing it that way I was defining myself as that fear. I'm = I am. This is essentially saying "I am fear". Yikes! The fear isn't me. It is something I'm feeling or experiencing, and I can release it by choice.
Content - write about any fear or anxiety, large or small, personal or worldly
Some topics include relationships, finances, jobs, safety, health, and spirituality. Yet again, you can't get it wrong. Anything you're feeling troubled over is valid and worthy to use.
Comments
Post a Comment