When I’m the thick of anxiety I didn’t believe I would ever get better. It wasn’t until I started dealing with situations around me and doing the work getting exposures in that my confidence got stronger. Now anxiety will come knocking and I answer with come on in! Once I started removing the fear anxiety came less. Don’t get me wrong, She still knocks but I welcome her in without fear. Love you Big Guy
My body and mind have were on fire this morning and all I wanted to do was to stay curled in bed watching my safe show “ I love Lucy” but I got myself up, washed my face and drove to the park to walk my yorkipoo. I immediately noticed the scanning of my body but I just kept leaning into it and saying here it is and so what...what’s the worst that can happen and if that worst event happens then it does...I got so angry with it but I gave it the silent treatment and kept walking around. As I got in the car to drive home my brain had a shift that is hasn’t had in a while. Instead of I can’t, I will never, I am a failure, I suck at everything, it noticed other thoughts I can, I am not stuck, and if something does happen I will handle it then. It takes time and Like Drew has mentioned slowing down and using action to reset and build that confidence. It can and will happen. Is it a struggle heck yes! But there’s hope ❤️
My gosh, your timing with this podcast couldn't be any better! It's crazy! I have been unable to walk around my entire block for about 10 months, since I had a panic attack halfway around and had to be walked home by a stranger. I have tried and tried and could not get all the way around. I could not convince myself to believe that I would be okay. I was so, so frustrated and sad, because I love walking. Last Friday, my exposure coach convinced me to walk around the whole block alone while he waited on my porch. I cried and hyperventilated almost the entire time. After I did it once, I felt uplifted. I did it again while he waited. I was amazed at myself! After he left, I walked around 4 more times and have been doing the loop every day at least twice!!! I am so excited that I could cry when I think of it.
Your many lessons (in different iterations) about doing before believing have FINALLY clicked!!! I now understand the idea of building up many small positive experiences to eventually be able to go farther. The doing things successfully is what helps to begin to convince your brain that you can do more. With panic, the brain becomes overweighted with too many negative experiences. But without actually going through the doing, you will not be convinced! Trying to talk myself into feeling safe is exhausting and discouraging, because even if it works once in a while, it isn't sustainable. It's the actions and repetition of doing things and having small successes over and over again, that create long-term belief and the new pathways in your brain. Eventually, with more and more practice, you then have more positive experiences than negatives, and the negatives shrink in size! Drew, your words are so helpful and inspiring every day! I'm always amazed at your ability to pinpoint the problem so succinctly. Thanks for letting me share my AHA moment here. Cheers to you and Claire Weekes!!!
I love the way you put it “ more and more practice” the thing is that I’ve been doing tons of exposures, but the bran just doesn’t get it ( even when everything comes to good results)
So it means that I need to practice more and more… don’t you think? 🙈
YES!!! I found that a combination of exposures, talk therapy, reading articles, listening to Drew, a solid understanding of panic and MOST importantly, repetition of exposures EVERY day, no matter what-- are what seem to be helping me make a shift. As Drew was explaining, the actions precede the shift in thinking. Often in the past, I was waiting until I felt better to take action. This was just me chickening out. Then, I started doing a bunch of exposures (actions) every single day-no matter how I felt. When I was exhausted, I still went out and walked or drove. Finally, I felt a change begin when the fear went down, just a tiny bit. I had the big breakthrough only last Friday, when I walked around the block and I felt my mind shift away from the fear of having a panic attack a bit, and focus more on the success I had just had. I knew that something big was happening.
If you keep doing the actions, at some point, your mind will begin to be "won over" by the times it does not have a panic attack, and you'll be able to build on those positive experiences over more time. Repetition of actions helps to store them in long term memory. This is precisely how we learn everything. So, your shift will be gradual, but it will happen! The new, good memories of little successes will begin to interrupt the old memories of panic and fear. Hope that helps! It is often hard to articulate.
Awesome, uplifting account… fantastic to hear this encouraging experience and a practical application of Drew’s words, and which encourages us all! Super chuffed for you and long may the tide keep flowing in this positive direction💚
Hi Drew,
I love the "Acting Without Belief"! I have listened to it 3 times. This is so true . Thank you so much for your podcast!
Betsy
When I’m the thick of anxiety I didn’t believe I would ever get better. It wasn’t until I started dealing with situations around me and doing the work getting exposures in that my confidence got stronger. Now anxiety will come knocking and I answer with come on in! Once I started removing the fear anxiety came less. Don’t get me wrong, She still knocks but I welcome her in without fear. Love you Big Guy
Thank you very much for your fast reply and time. DOING IS THE KEY!!!!
Repeating and repeating plus, as you said the combination of many positive things.
Lots of hugs Rachel ✨✨✨
My body and mind have were on fire this morning and all I wanted to do was to stay curled in bed watching my safe show “ I love Lucy” but I got myself up, washed my face and drove to the park to walk my yorkipoo. I immediately noticed the scanning of my body but I just kept leaning into it and saying here it is and so what...what’s the worst that can happen and if that worst event happens then it does...I got so angry with it but I gave it the silent treatment and kept walking around. As I got in the car to drive home my brain had a shift that is hasn’t had in a while. Instead of I can’t, I will never, I am a failure, I suck at everything, it noticed other thoughts I can, I am not stuck, and if something does happen I will handle it then. It takes time and Like Drew has mentioned slowing down and using action to reset and build that confidence. It can and will happen. Is it a struggle heck yes! But there’s hope ❤️
My gosh, your timing with this podcast couldn't be any better! It's crazy! I have been unable to walk around my entire block for about 10 months, since I had a panic attack halfway around and had to be walked home by a stranger. I have tried and tried and could not get all the way around. I could not convince myself to believe that I would be okay. I was so, so frustrated and sad, because I love walking. Last Friday, my exposure coach convinced me to walk around the whole block alone while he waited on my porch. I cried and hyperventilated almost the entire time. After I did it once, I felt uplifted. I did it again while he waited. I was amazed at myself! After he left, I walked around 4 more times and have been doing the loop every day at least twice!!! I am so excited that I could cry when I think of it.
Your many lessons (in different iterations) about doing before believing have FINALLY clicked!!! I now understand the idea of building up many small positive experiences to eventually be able to go farther. The doing things successfully is what helps to begin to convince your brain that you can do more. With panic, the brain becomes overweighted with too many negative experiences. But without actually going through the doing, you will not be convinced! Trying to talk myself into feeling safe is exhausting and discouraging, because even if it works once in a while, it isn't sustainable. It's the actions and repetition of doing things and having small successes over and over again, that create long-term belief and the new pathways in your brain. Eventually, with more and more practice, you then have more positive experiences than negatives, and the negatives shrink in size! Drew, your words are so helpful and inspiring every day! I'm always amazed at your ability to pinpoint the problem so succinctly. Thanks for letting me share my AHA moment here. Cheers to you and Claire Weekes!!!
I love the way you put it “ more and more practice” the thing is that I’ve been doing tons of exposures, but the bran just doesn’t get it ( even when everything comes to good results)
So it means that I need to practice more and more… don’t you think? 🙈
YES!!! I found that a combination of exposures, talk therapy, reading articles, listening to Drew, a solid understanding of panic and MOST importantly, repetition of exposures EVERY day, no matter what-- are what seem to be helping me make a shift. As Drew was explaining, the actions precede the shift in thinking. Often in the past, I was waiting until I felt better to take action. This was just me chickening out. Then, I started doing a bunch of exposures (actions) every single day-no matter how I felt. When I was exhausted, I still went out and walked or drove. Finally, I felt a change begin when the fear went down, just a tiny bit. I had the big breakthrough only last Friday, when I walked around the block and I felt my mind shift away from the fear of having a panic attack a bit, and focus more on the success I had just had. I knew that something big was happening.
If you keep doing the actions, at some point, your mind will begin to be "won over" by the times it does not have a panic attack, and you'll be able to build on those positive experiences over more time. Repetition of actions helps to store them in long term memory. This is precisely how we learn everything. So, your shift will be gradual, but it will happen! The new, good memories of little successes will begin to interrupt the old memories of panic and fear. Hope that helps! It is often hard to articulate.
Awesome, uplifting account… fantastic to hear this encouraging experience and a practical application of Drew’s words, and which encourages us all! Super chuffed for you and long may the tide keep flowing in this positive direction💚
Thank you so much! I appreciate it!
I love this. Thank you so much for sharing Rachel! And WELL DONE!!!!
Thank you very much!!! I'm really happy for the shift!!!
Love this
Love this👌🏼 So simple but absolutely fundamental: Action. Then Belief. As ever beautifully and eloquently explained!