In my next #WritingAloud post, I'd like to introduce the Cognitive Model.
PHYSICAL RESPONSES: Anxiety often triggers physiological reactions. Muscle tension, headaches, and shallow breathing are common signs. Combat this by trying these techniques: Ease jaw tension by chewing an apple or humming a favorite tune. Engage in light exercise to invigorate your body. Practice deep breathing exercises. Relaxing your body can lead to corresponding emotional calm, as your body enters a state of relaxation, prioritizing the parasympathetic nervous system.
THOUGHT PATTERNS: Anxious thoughts can trap us in a cycle of distress. To liberate yourself, counter negative thoughts with positive alternatives. Cognitive Behavioral Therapy (CBT) experts recommend countering each negative thought with three positive statements. Employ these strategies: Visualize your thoughts as a character and converse with them, rejecting their negativity. Envision negative thoughts as radio waves; shift from the "Anxiety FM" station to a more positive frequency, which we can call Happiness FM or the Positive Vibes radio station. Picture negative thoughts as train passengers departing; choose not to board, and instead wait for a train with more positive passengers.
BEHAVIORAL RESPONSES: Your actions in response to anxiety are pivotal. They encompass your behavior during these moments.
EMOTIONS: A vital facet of this model is emotion. Our feelings stem from our thoughts, with a reciprocal relationship. Stifled emotions can perpetuate thought patterns, creating a loop. To break free, transform your thoughts into positive ones; see above.
In essence, these four components of the Cognitive Model collectively shape our perception of specific situations. By practicing these techniques, we can cultivate the ability to navigate stressful events with greater resilience. Of course, it takes some time, but as you know, practice makes perfect. When neurons fire together, they wire together. The more often you do it, the better and stronger the neural connection is.