The most effective way to break a cycle of anxious thoughts + feelings...
Is turning to the body!
When anxiety-provoking thoughts crop up, you must STOP and use breathing to effectively calm down.
Why breathing is so effective and which breathing techniques work best: click here.
Once calm and feeling less anxious...
The next step is to re-focus on task-orientated actions to prevent you from slipping back into a cycle of anxiousness.
Task-orientated thoughts answer this question:
“What can I do about it?”
It's usually best to focus on 3 things.
"What if I race badly and lose tomorrow in the 100m Fly?"😵💫
STOP AND DO THE BREATHING EXERCISE THEO SHOWED ME.
[This may need to be repeated]
I'm feeling less anxious now😮💨
RE-FOCUS ON ACTIONS
Instead of worrying about tomorrow, I am going to think about how well my starts have been in practice.
👇🏻 👇🏻 👇🏻
“I am going to _____ , ______ and ______ just like I discussed with my coach and with Theo.”
See how the focus has shifted from feelings to actions!
Breaking a loop of “thoughts + feelings”.
Sometimes, the thoughts and feelings that you are having may be valid.
Let’s say you’re worried/ anxious about your putting…
This may be a completely valid concern…
And one that needs to be addressed.
See why “calm down” is ineffective. It offers no solution.
“Okay anxious thoughts & feelings, I know you’re there.”
👋🏻 👋🏻 👋🏻
I’m going do breathing exercises.
“Now, I’m ready to think about what I can realistically do about my putting in the timeframe that I have.”