Though generally familiar with mindfulness practice, I had not heard of the three step process for understanding worry addiction before seeing the video. I was struck by how simple it sounds. I think identification of the “fear” takes courage. To do so one must have the strength to stop listening to the “lies” our brain tells us about ourselves and what we might be seeing and experiencing. Identifying the fear seems to be a ‘letting go’ of sorts. Thank you Dr. Brach!!
From your description, I am addicted to anxiety. Being also a codependent addict, I tend to worry about my loved one’s safety.
While doing the 3 steps, I had a difficult time doing the second one, locating the tension in my body… Maybe because it is difficult for me to turn on the anxiety when I am in the working mode, as I was busy trying to learn from you.
Thank you Tara. I am enjoying the warm, gentle, respectful way you are delivering these talks.
The ‘older than my years’ inner cynic tells me it can’t be as easy as these three steps…. and I am going to do my best to try practicing them to see what happens all the same =)
Hi. As english is not my natural speaking language, would you please tell me how to find a full transcriptions or subtitles for the videos? Tks. PS: I can read english texts much better than to hear them.
For me personally, worry almost certainly arises from self-doubt. I love the act of putting my hand to my heart. I found in today’s exercise that my anxiety needed acceptance from me and reassurance. It is like climbing a tree and getting caught at the top, afraid to come down. My anxiety is at the top, and my center is on the ground saying, “I get it. It’s scary all alone up there. I am here, you can climb down now so we can do this together.”
With clients I find that they often are looking for “cures” or quick fixes that will eliminate anxiety. It is a hard pill to swallow but when they accept the practice of mindfulness, they are able to slowly build confidence in their ability to work through their anxiety. Several weeks ago I had a client tell me, “My anxiety got triggered at work this week, and I used RAIN and was able to keep working and remain professional. It felt amazing to get through that! I have a long way to go but now I know that I can do it.”
What I hear in Tara’s presentation is how she activates what might be called “wise mind” or that aspect of our mind that can step back to get a larger perspective on our situation. If I can accept that I have a wiser part as well my small anxious mind I can ask myself “what would wise mind say?”
While doing the practice suggested by Tara I noticed I was anxious because I commited today to teach 3 new sessions next week, my worry thought was “what if I don’t have enough time, so that I will not do it well”. After asking for what my worry experience need, I said to me “One step at a time, trust”. It brought me expansion and relaxation.
Thank you for this. Yet…I followed the 3 steps exactly. I have repeated the steps multiple times. I feel no better. I still feel frozen with anxiety. Now what?
Thank you! The three steps are simple to follow. I find the distinction between fear and anxiety helpful. I typically work with ckients who have had recent traumatic experiences. Mow to practise……
I think this will be a valuable, simple exercise I can add to my toolbox in helping make improvements to the patient experience in the hospice world. It’s easy to allow those everyday fears and fear of the unknown to take over, rather than stop and be mindful of the moment. I personally struggle with this, so I see this video clip as a gift I can share, releasing fears that no longer serve us. Thank you!
Thank you for the clarity and breaking it into the 3 steps. Experience in First Nations has led to the notion “Where we spend our time is where we build our relationship”. Many things you said today help realign that truth with attention to the nature of the thought, attention t the body and the acts of self nurturing.
Thanks for this very useful & applicable lesson to self regulating anxiety. The distinction between the innate affect of Fear-Terror vs. Anxiety was helpful, as was the reference to chronic, generalized anxiety as an addiction. I’ve used the tools of mindful breathing and CPT to help clients control both the physiological and cognitive aspects of anxiety to great benefit for them as well as myself.
I teach a class at my local university and have anxiety around public speaking. Mindfulness practice and meditation have helped me tremendously!! I still get nervous and worry about anything and everything, especially my kids… but it’s nice knowing I have some tools to help me cope with it. I know I carry some deeper insecurities originating from my past but these mindfulness practices, taking pause and reminding myself I’m ok right now, really make a difference. I am so intrigued by the practice, I have recently started a blog to explore the topic more: mypeacefulwild.com
Thank you for this video, a loving reminder to take pause and take care of ourselves.
PTSD. The same repeated thoughts minute after hour after day after month until it’s years. Mindfulness has stopped it! My greatest tool to keep it from happening again is meditation. It took a couple years, but I’m free! Well, usually LOL. But I have the tools now if I catch myself starting something new. I often use Tara’s meditations which are offered free in her website. Thank you Tara! I am one of the Silent Ones who you helped bring back from the brink of despair. Thank you and namaste. ❤
Thank you for this, Tara. I very much like how you described the steps with simple clarity. Now, comes the Practice ! For us all ! I look forward to hearing your thoughts regarding self-doubt.
Thank you, It help me , and I have to focus on the day, the hour, and breath, and always remember like Mark Twain said: Some of the worst things in my life never even happen, thank you!
This was really powerful! These three simple steps could save a person so much agony. Of course Mark Twain would have it all figured out and said very simply!
This was really powerful! These three simple steps could save a person so much agony. Of course Mark Twain would have it all figured out and said very simply!
Thank you. I am moving in a week and have just come down with Influenza A. I feel terrible and wonder how I will get everything packed and moved intime. This exercise has helped me self calm and know it will all work out!
Thank you for this concise 3-step approach to recognize fear-thinking impulses. This is a simple and powerful means to utilize in a session to assist the client in creating a pattern of awareness ~ and taking this pattern into daily life. Thoughts/sensations/comfort. Simple, effective. Applying the calming hand to heart is a self-gift.
For me, it is the mindful journey from noticing worry to arriving back home to my heart. The heart is a wise place of peace and healing. Like the lotus flower rising out of the mud to bloom above water, my heart restores a balance that all is okay. Thank you, Tara, for affirming this practice!
Having been an athletic coach for 25+ years, I’ve always “tried to prepare teams for the best, while expecting the worst”. This philosophy can & has led to a significant amount of needless worry throughout my career. After being diagnosed with MDD, 6 years ago, I was blessed to discover mindfulness training, and it’s been a game changer. Depression is part of who I am, but now I’ve the tools to cope with it & to help others experiencing mental health issues. Thank you for simply reinforcing basic knowledge of slowing down, paying attention, nonjudgementally. Peace
Thank you so much for sharing your precious energy and wisdom. So grateful. And these tools apply to everyone, including my soul mate, bearded collie, Rumi!
The tendency to believe that we must try to anticipate factors that affect the future may be an outcome of modern working norms. “Proactive planning” habituates people to believing everything can and should be forecasted. While that’s possible in certain contexts, the things that cause greatest anxiety are likely the things with too many variables…so anxiety is counterproductive.
Making conscious of the anxiety, controlling and recognizing in a state of mindfulness makes you keep going on your day life. Thanks for this three steps!!
I had been struggling with generalized anxiety even though I am a Certified in mediation and mindfulness. I have all the tools to help others but I still suffered. A few months ago, I got fed up with all this anticipatory rumination and said to myself: “Stop it! Just live.” What a freeing experience to live without that burden!. Thanks for a great mini training.
I worry a lot and it gets me nowhere but high strung. Mindfulness helps a great deal and I’ve gotten used to settling on my breathing to calm down. As I’m getting older I worry way more about health.
Thank you this, it is a really powerful reminder to help myself with my thoughts rather than waiting for the exterior situation to change. Simple yet profound.
Thank you Tara I ‘worry’!! A lot about how to help myself and my clients with chronic worry. These 3 steps are so useful and valuable I forget to use them and you have reminded me of their simplicity and effectiveness thank you.
I take notes during all of your presentations, Tara, which I now see is part of my anxiety about forgetting, repeating the same mistakes, and the drive to “do life the right way.” What I noticed today about my written notes is that the notes written early in class are jagged penmanship. The written notes after the brief mindfulness experience show smoothness and beauty. Self-doubt is a decades-long mental exercise in futility for me. I hope you will offer some ways to move from severe self-doubt into self-trust. I will be using the three-step process intentionally today and in the coming days to build some new neuro pathways. Namaste
Very doable three steps to incorporate daily. Will post them in my planner and throughout my house. I know my fixation on trying to “cover all the bases” in anticipation of what could go wrong, takes away from being able to be present, to enjoy each moment. In my 60’s, I am tired of living this way.
I work mainly with teenagers and I have found that the addiction to negative thoughts and anxiety has increased a lot in this age range, I want to offer this kids with whom I worked tools to deal with this situation. These thoughts lead to others like suicide and most feel that there is nothing they can do to control their mind. So it’s important to give them options.
Thank you dear Tara for your services. I’ve practiced listening meditation for quite some time and the mindfulness you’re referring to is exactly what has enabled me to break free from the strangle of worry and freed up so much energy. Imagine if more people had access to mindfulness or were open to it!
Though generally familiar with mindfulness practice, I had not heard of the three step process for understanding worry addiction before seeing the video. I was struck by how simple it sounds. I think identification of the “fear” takes courage. To do so one must have the strength to stop listening to the “lies” our brain tells us about ourselves and what we might be seeing and experiencing. Identifying the fear seems to be a ‘letting go’ of sorts. Thank you Dr. Brach!!
From your description, I am addicted to anxiety. Being also a codependent addict, I tend to worry about my loved one’s safety.
While doing the 3 steps, I had a difficult time doing the second one, locating the tension in my body… Maybe because it is difficult for me to turn on the anxiety when I am in the working mode, as I was busy trying to learn from you.
Thank you Tara. I am enjoying the warm, gentle, respectful way you are delivering these talks.
The ‘older than my years’ inner cynic tells me it can’t be as easy as these three steps…. and I am going to do my best to try practicing them to see what happens all the same =)
Hi. As english is not my natural speaking language, would you please tell me how to find a full transcriptions or subtitles for the videos? Tks. PS: I can read english texts much better than to hear them.
For me personally, worry almost certainly arises from self-doubt. I love the act of putting my hand to my heart. I found in today’s exercise that my anxiety needed acceptance from me and reassurance. It is like climbing a tree and getting caught at the top, afraid to come down. My anxiety is at the top, and my center is on the ground saying, “I get it. It’s scary all alone up there. I am here, you can climb down now so we can do this together.”
With clients I find that they often are looking for “cures” or quick fixes that will eliminate anxiety. It is a hard pill to swallow but when they accept the practice of mindfulness, they are able to slowly build confidence in their ability to work through their anxiety. Several weeks ago I had a client tell me, “My anxiety got triggered at work this week, and I used RAIN and was able to keep working and remain professional. It felt amazing to get through that! I have a long way to go but now I know that I can do it.”
What I hear in Tara’s presentation is how she activates what might be called “wise mind” or that aspect of our mind that can step back to get a larger perspective on our situation. If I can accept that I have a wiser part as well my small anxious mind I can ask myself “what would wise mind say?”
Worry addiction, interesting thought. I can see this; similar to those folks who are addicted to drama.
I’m only limited by my self-limiting thoughts!
Gidget
This is so useful – used with a 12 year old client and her mum today…..
While doing the practice suggested by Tara I noticed I was anxious because I commited today to teach 3 new sessions next week, my worry thought was “what if I don’t have enough time, so that I will not do it well”. After asking for what my worry experience need, I said to me “One step at a time, trust”. It brought me expansion and relaxation.
Thank you. Yet, I have followed the three steps exactly. I have done this multiple times. I still feel frozen with anticipatory anxiety. Now what?
Thank you for this. Yet…I followed the 3 steps exactly. I have repeated the steps multiple times. I feel no better. I still feel frozen with anxiety. Now what?
Thank you! The three steps are simple to follow. I find the distinction between fear and anxiety helpful. I typically work with ckients who have had recent traumatic experiences. Mow to practise……
Hi,
Thank you, very simple steps to follow. I will share and added to my toolbox.
Best,
Hi thank you for your videos. I would like to ask: are these 3 steps successful for phobias?
Thank you.
Diane
I feel caught and disabled from acting by such thinking.
I think this will be a valuable, simple exercise I can add to my toolbox in helping make improvements to the patient experience in the hospice world. It’s easy to allow those everyday fears and fear of the unknown to take over, rather than stop and be mindful of the moment. I personally struggle with this, so I see this video clip as a gift I can share, releasing fears that no longer serve us. Thank you!
Thank you for the clarity and breaking it into the 3 steps. Experience in First Nations has led to the notion “Where we spend our time is where we build our relationship”. Many things you said today help realign that truth with attention to the nature of the thought, attention t the body and the acts of self nurturing.
Thanks for this very useful & applicable lesson to self regulating anxiety. The distinction between the innate affect of Fear-Terror vs. Anxiety was helpful, as was the reference to chronic, generalized anxiety as an addiction. I’ve used the tools of mindful breathing and CPT to help clients control both the physiological and cognitive aspects of anxiety to great benefit for them as well as myself.
I appreciate the presentation of Tara’s practice both in the material presented and the images that accompanied it.
I teach a class at my local university and have anxiety around public speaking. Mindfulness practice and meditation have helped me tremendously!! I still get nervous and worry about anything and everything, especially my kids… but it’s nice knowing I have some tools to help me cope with it. I know I carry some deeper insecurities originating from my past but these mindfulness practices, taking pause and reminding myself I’m ok right now, really make a difference. I am so intrigued by the practice, I have recently started a blog to explore the topic more: mypeacefulwild.com
Thank you for this video, a loving reminder to take pause and take care of ourselves.
Concise and understandable explanation of how chronic anxiety affects us. Practical plan to assist in mastering stress/anxiety as well. Thank you!
PTSD. The same repeated thoughts minute after hour after day after month until it’s years. Mindfulness has stopped it! My greatest tool to keep it from happening again is meditation. It took a couple years, but I’m free! Well, usually LOL. But I have the tools now if I catch myself starting something new. I often use Tara’s meditations which are offered free in her website. Thank you Tara! I am one of the Silent Ones who you helped bring back from the brink of despair. Thank you and namaste. ❤
Thank you for this, Tara. I very much like how you described the steps with simple clarity. Now, comes the Practice ! For us all ! I look forward to hearing your thoughts regarding self-doubt.
Thank you, It help me , and I have to focus on the day, the hour, and breath, and always remember like Mark Twain said: Some of the worst things in my life never even happen, thank you!
This was really powerful! These three simple steps could save a person so much agony. Of course Mark Twain would have it all figured out and said very simply!
This was really powerful! These three simple steps could save a person so much agony. Of course Mark Twain would have it all figured out and said very simply!
Thank you. I am moving in a week and have just come down with Influenza A. I feel terrible and wonder how I will get everything packed and moved intime. This exercise has helped me self calm and know it will all work out!
Thank you for this concise 3-step approach to recognize fear-thinking impulses. This is a simple and powerful means to utilize in a session to assist the client in creating a pattern of awareness ~ and taking this pattern into daily life. Thoughts/sensations/comfort. Simple, effective. Applying the calming hand to heart is a self-gift.
For me, it is the mindful journey from noticing worry to arriving back home to my heart. The heart is a wise place of peace and healing. Like the lotus flower rising out of the mud to bloom above water, my heart restores a balance that all is okay. Thank you, Tara, for affirming this practice!
Having been an athletic coach for 25+ years, I’ve always “tried to prepare teams for the best, while expecting the worst”. This philosophy can & has led to a significant amount of needless worry throughout my career. After being diagnosed with MDD, 6 years ago, I was blessed to discover mindfulness training, and it’s been a game changer. Depression is part of who I am, but now I’ve the tools to cope with it & to help others experiencing mental health issues. Thank you for simply reinforcing basic knowledge of slowing down, paying attention, nonjudgementally. Peace
This seems like a pathway out of anxiety disorder. And a non-medicinal and healthy one. I feel hope.
Thanks Tara! Valuable information.
Patricia
Thank you so much for sharing your precious energy and wisdom. So grateful. And these tools apply to everyone, including my soul mate, bearded collie, Rumi!
Very helpful and straight forward. Thank you!!
The tendency to believe that we must try to anticipate factors that affect the future may be an outcome of modern working norms. “Proactive planning” habituates people to believing everything can and should be forecasted. While that’s possible in certain contexts, the things that cause greatest anxiety are likely the things with too many variables…so anxiety is counterproductive.
Making conscious of the anxiety, controlling and recognizing in a state of mindfulness makes you keep going on your day life. Thanks for this three steps!!
I had been struggling with generalized anxiety even though I am a Certified in mediation and mindfulness. I have all the tools to help others but I still suffered. A few months ago, I got fed up with all this anticipatory rumination and said to myself: “Stop it! Just live.” What a freeing experience to live without that burden!. Thanks for a great mini training.
I worry a lot and it gets me nowhere but high strung. Mindfulness helps a great deal and I’ve gotten used to settling on my breathing to calm down. As I’m getting older I worry way more about health.
Thank you this, it is a really powerful reminder to help myself with my thoughts rather than waiting for the exterior situation to change. Simple yet profound.
Thank you Tara I ‘worry’!! A lot about how to help myself and my clients with chronic worry. These 3 steps are so useful and valuable I forget to use them and you have reminded me of their simplicity and effectiveness thank you.
Simple and very easy to use with clients. Thank you, Tara
I take notes during all of your presentations, Tara, which I now see is part of my anxiety about forgetting, repeating the same mistakes, and the drive to “do life the right way.” What I noticed today about my written notes is that the notes written early in class are jagged penmanship. The written notes after the brief mindfulness experience show smoothness and beauty. Self-doubt is a decades-long mental exercise in futility for me. I hope you will offer some ways to move from severe self-doubt into self-trust. I will be using the three-step process intentionally today and in the coming days to build some new neuro pathways. Namaste
Very helpful. Thank you
very simple, direct and practical/practicable .
Thank you.
So comforting, thank you very much
Tara & NICABM for making the teaching free & accessible.
Hakuna Matata
Very doable three steps to incorporate daily. Will post them in my planner and throughout my house. I know my fixation on trying to “cover all the bases” in anticipation of what could go wrong, takes away from being able to be present, to enjoy each moment. In my 60’s, I am tired of living this way.
I work mainly with teenagers and I have found that the addiction to negative thoughts and anxiety has increased a lot in this age range, I want to offer this kids with whom I worked tools to deal with this situation. These thoughts lead to others like suicide and most feel that there is nothing they can do to control their mind. So it’s important to give them options.
Thank you dear Tara for your services. I’ve practiced listening meditation for quite some time and the mindfulness you’re referring to is exactly what has enabled me to break free from the strangle of worry and freed up so much energy. Imagine if more people had access to mindfulness or were open to it!