The next time you get a worrying or anxious thought I want you to remember D.A.D.
‘What’s DAD got to do with anything?’, I hear you say.
Remember D.A.D is a simple but highly effective technique I’ve created to help you take control and deal with all your thoughts (anxious or not).
When you appreciate that it’s you creating all your thoughts, you can take more control of them. When you take control, you’ll deal with your anxiety and stress instantly.
Because we have about 60,000 thoughts a day, you can’t control all of them – that’s impossible. But you can manage them better, and remembering D.A.D will help.
Here’s how to use the D.A.D technique.
When you have the next worrying or anxious thought stop everything that you are doing.
Sit down (if you're not sitting already), and question that worrying thought immediately.
Don't allow it to spiral out of control, and don't dwell on it.
Don't try to understand it and think deeply about what it means.
Don’t allow the usual ‘what if’ type thoughts to spiral out of control.
Simply comprehend that you’ve had the thought and take control by picking one of the three D.A.D options to manage it.
Stats tell us that most of the thoughts we have are useless, which means you should be ditching most of them. If you decide that the thought is no good for you, and its only purpose is to cause you more worry and anxiety, decide to ditch it. Let it go. Give it a gentle nudge and tell it to move on. You have the power to do that - because you're in control.
If you decide that your thought requires immediate action, don't leave the spot until you take action. Anxiety and stress are caused by feeling out of control, and taking instant action puts you in control. That action doesn't need to fix whatever it is that induced the thought - it can be something small - like making a call, sending an email or having a chat with someone. By taking action, even if it's just a small step, you're putting yourself back in control.
If it is something that can wait, write it down and go back to it. I find the easiest way to do this is using Evernote (a free app that keeps you organised). Get the thought out of your head and put it onto paper (or text) and on to your to-do list. This will release the thought and stop it from bouncing around in your head. If you have an online calendar, like Google Calendar, you can set an alarm so you can go back to it. That way you're not ignoring it or pretending that it doesn't exist (like the bill you don't want to pay). Instead, you're dealing with it at a time that is better for you.
When you manage all your thoughts (worrying or otherwise) using these three options, you'll find you manage your anxiety and stress much more effectively.
Make remembering D.A.D a habit, and with time and practice, it will stick.
ANXIETY REBALANCE COURSE
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