Ep. 41: Stay Present with these Two Little Words
Your Anxiety Toolkit - Anxiety & OCD Strategies for Everyday
Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
4.9 • 802 Ratings
🗓️ 23 March 2018
⏱️ 16 minutes
🧾️ Download transcript
Summary
The more I observe my thoughts, the more I notice how incorrect my thoughts are. In a split second, our brain will tell us an awful story about how a terrible thing is going to happen, how we are terrible people for thinking this thought, or how we cannot handle this feeling.
We must come to accept that much of what we think is incorrect.
I want to introduce you to TWO words that could change your life and make you more present if you put it into practice enough.
Before I share the words with you, I want to encourage you to first get used to observing what you are thinking, feeling, experiencing.
It could be emotions such as sadness, anger, frustration, irritability etc.
It could be thoughts, such as "I am so angry- I am so upset- I am not getting better- I cant do this- I cant handle this- I am feeling hopeless......"
It could be sensations such as panic and anxiety-related sensations, increased heart rate, shaking, sweating, depersonalization etc
It could be sensations related to Body-Focused Repetitive Behaviors (Trichotillomania and Compulsive Skin Picking) such as tingling fingers, itchiness or throbbing.
Once you are able to notice and observe these experiences, I encourage you to click on the link and add these two little words to your narrative.
Enjoy! I hope they bring you as much peace as they bring me. I have even added a short meditation to help you with this practice. :)Transcript
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| 0:00.0 | You're listening to Your Anxiety Toolkit, episode number 41. |
| 0:09.8 | Welcome to Your Anxiety Toolkit. I'm your host, Kimberly Quinlan. This podcast is fueled by three |
| 0:16.7 | main goals. The first goal is to provide you with some extra tools to help you manage your anxiety. |
| 0:23.1 | Second goal, to inspire you. Anxiety doesn't get to decide how you live your life. And number three, |
| 0:30.2 | and I leave the best for last, is to provide you with one big, fat virtual hug. Because experiencing |
| 0:37.2 | anxiety ain't easy. |
| 0:38.9 | If that sounds good to you, let's go. |
| 0:47.5 | Hello and welcome back. |
| 0:49.4 | Here we are again. |
| 0:50.6 | Thank you so much for joining me. |
| 0:52.8 | I'm so honored that you spend your precious time with me here |
| 0:56.6 | on this podcast. Today, I'm going to get straight into it. We're going to talk about a really |
| 1:02.5 | important mindfulness tool that I love to use, and it's pretty simple in that it's just a two-word |
| 1:10.3 | tool. So let me tell you a little bit about this. |
| 1:14.2 | So the more I am able to observe my thoughts, the more I notice how incorrect my thoughts are. |
| 1:23.5 | Right? |
| 1:24.1 | And this is just sort of like a tally throughout the day in terms of recognizing much of how I think is incorrect. |
| 1:32.6 | And much of what we think isn't even that important. |
| 1:36.8 | Now what I mean by this, and you will notice this too if you really go into this practice of observing thoughts as you have them is all day long we're |
| 1:45.6 | having millions and millions of thoughts and often they're telling us stuff that isn't really |
| 1:51.1 | quite right. It might be, you know, this is scary, something bad's going to happen, you know, |
| 1:57.6 | you know how this goes if you're familiar with anxiety. And so I quickly want to give |
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