When we are faced with uncertainty, we tend to feel unsafe. Our brain is wired in such a way that when either we cannot make sense of a situation due to lack of structure, or there is a high level of uncertainty, we become anxious. This energy if not under control can result in self-defeating thoughts that spiral into negativity causing fear, anxiety, panic, sadness, anger and a state of depression.
Fear and Anxiety are a natural human reaction to danger. However, fear disables our ability to think clearly. We tend to lose our sense of ‘grounding’. This is when anxiety takes over. These feelings can be understood as energy built-up which our body stores, to be used in need of self-protection when in danger. This ‘energy’ is used in either a fight or flight action, however, if not used, can cause feelings of anxiety and negative thinking.
One way of coping with self-defeating thoughts and negativity, is to channel this ‘energy flow’ into positive thoughts and other healthy activities. A list of self-encouraging statements (adapted from McKay, Davis & Fanning, 1997) can be found below which one can modify according to one’s own situation and particular need. It is advised to memorise a few to be handy in situations of distress:
- I can be anxious and still deal with the situation.
- I know this shall pass.
- This is an opportunity to learn how to cope with my fears.
- I can manage to cope and stay in control.
- I can allow myself to take as much time as I need to let go and relax.
- I’m strong enough to handle what is happening around me right now.
- It’s ok to feel anxiety/fear/sadness and eventually my feelings will go away.
- I am in control of my thoughts
- I can think different thoughts.
By time, and constantly practicing these positive statements, one can increase tolerance to distressing situations. Repeated practice increases our self-confidence to overcome stress and build resilience.
If you feel the need of further support and professional help, contact us at the Counselling Unit, Health and Wellness Centre, University of Malta.
