Anxiety Thoughts & Beliefs: What Stops Me from Seeing Clearly?

by Henri Roca, MD, Clinical Functional Medicine Specialist

Anxiety often distorts our perception, clouding our judgment and making it difficult to see situations for what they truly are.

Our thoughts and beliefs play a crucial role in this distortion, leading to various unhelpful patterns and behaviors. Here’s a deep dive into some common anxiety-driven thoughts and beliefs and how they affect our lives.

Projecting My Own Insecurities onto Others

When we project our insecurities onto others, we attribute our own negative feelings or fears to those around us. This can lead to misunderstandings and strained relationships. For example, if you feel inadequate, you might assume others see you as incompetent, even if there’s no evidence to support this belief.

Desperately Holding on to My Plans

Rigidly clinging to plans can be a way to exert control in an unpredictable world. However, life rarely follows a script, and the inability to adapt can heighten anxiety. Flexibility is key to managing unexpected changes and reducing stress.

Still Holding on to the Past

Replaying past mistakes or regrets keeps us trapped in a cycle of rumination, preventing us from moving forward. It’s essential to learn from the past but not let it define our present or future.

Self-Limiting Beliefs

Believing that we’re not capable or deserving can severely limit our potential. These beliefs can stem from past experiences or societal messages and often lead to missed opportunities and increased anxiety.

The Need for Constant Validation

Seeking constant reassurance from others is a common anxiety-driven behavior. This dependency can create a cycle where you never feel truly confident without external approval, leading to compulsive behaviors and heightened anxiety.

Fear of Uncertainty

The unknown can be terrifying, leading to excessive worry and attempts to control every aspect of life. Accepting uncertainty is a crucial step towards reducing anxiety and building resilience.

Talking About Anxiety Excessively

While discussing your feelings can be helpful, excessive focus on anxiety can reinforce its presence in your life. Constantly talking about anxiety might keep it at the forefront of your mind, preventing you from finding relief and moving forward.

Seeking Reassurance

Consistently seeking reassurance from others can create a dependency that perpetuates anxiety. This behavior can lead to a cycle of temporary relief followed by more anxiety, as the underlying issue remains unaddressed.

Seeking Certainty

The quest for certainty in an uncertain world can drive anxiety. Trying to predict or control every outcome is not only impossible but also counterproductive, as it feeds the very anxiety you’re trying to eliminate.

Blaming Genetics

While genetics can influence anxiety, viewing it as an unchangeable trait can lead to feelings of helplessness and hopelessness. Recognizing that you can manage and reduce anxiety through various strategies is empowering.

Accommodating Anxiety

Accommodating anxiety by avoiding triggers or situations can provide short-term relief but often exacerbates the problem in the long run. Facing fears gradually and safely can help reduce anxiety over time.

Safety Behaviors

Engaging in safety behaviors, such as avoiding certain places or activities, can reinforce the belief that these situations are dangerous. This perpetuates a sense of dread and can prevent you from overcoming your fears.

Justifying Worries

Rationalizing worries can lead to compulsive behaviors and reinforce anxiety. Instead of trying to justify anxious thoughts, it’s more effective to challenge and reframe them.

Trying to “Get Rid” of Anxiety

Focusing on eliminating anxiety can reinforce the belief that it’s bad and must be fixed, which can perpetuate worry. Accepting anxiety as a normal part of life can reduce its power over you.

Thinking “Happy”

While positivity has its place, it’s important to acknowledge and address anxiety rather than suppress it with forced positivity. Anxiety is a normal feeling designed to keep us safe, and understanding this can help us manage it better.

The Rush

Rushing through life can put our bodies into a panicked state, reinforcing anxiety. Slowing down and being mindful can help reduce anxiety and promote a sense of calm.

Conclusion

Anxiety is a complex emotion influenced by our thoughts, beliefs, and behaviors. By understanding these factors, we can begin to see more clearly and develop healthier ways of coping.

Embracing flexibility, challenging self-limiting beliefs, and accepting uncertainty are key steps in managing anxiety effectively. Remember, it’s not about eliminating anxiety but learning to live with it in a healthy and balanced way.

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