How to Reduce Anxiety by Deciding You’ve Had Enough
I often overeat when I’m anxious. I admit that I over-lots-of-things when I’m anxious. According to the Harvard Business Review, you probably do too. We over-analyze, over-do, over-use, and over-engineer. And you know what? I’m over it. So, I’m now repeating this word when I’m over-doing it to reduce anxiety: Enough.
Photo by Bethany Newman on Unsplash
Recently, I’ve been making a conscious effort to say “enough.” Here are a few of the areas where I’ve done this:
Decide You’ve Consumed Enough
There I was at the dinner table with my family, feeling tired and preoccupied with the events of the day. Dinner was satisfying and soothed something emotional inside me. I wanted more of that feeling the food was giving me. In fact, the fuller I got, the more I felt secure and in control. But, as I reached for another portion, I said to myself, “Enough.” Instead of eating more, I stopped, drank some water, and engaged with my family.
Decide You’ve Worried Enough
Another situation arose recently where I found my mind spinning with catastrophic thinking. What if thoughts cycled over and over on a topic that concerned me. It seemed to me that the more I cycled on that thinking, the more I’d get clarity and control over the situation. It was as if cycling what if thoughts was a form of diagnostic of the problem and predictor of the future. That was wrong. Rather than gaining clarity, the worries only became more real in my mind. So, as I started another cycle, I said to myself, “Enough.” My thoughts redirected to the present moment and my anxiety started dropping.
Decide You’ve Done Enough
It was the end of a workday. My kids were watching television and my wife was still at work. So, I was responsible for making dinner. I looked at my laptop on the counter. I hadn’t checked my inbox in a few hours and thought about the emails that were likely piling up. (I took work email off my phone a few couple years ago to maintain healthier boundaries, and it’s both freed me up and made me more productive.)
So I opened the laptop and thought, “It’s OK if dinner isn’t ready when everyone wants it. They can be patient because I will feel calmer if I get more work done first.” However, after answering one email and receiving the dopamine boost that accompanies an item crossed off my list, it occurred to me that this wasn’t a wise use of time. Emails can wait. Certainly, my kids shouldn’t have to. Enough. I went back to making dinner.
The Power of the Word: Enough
The word “enough” reminds me that I am enough, have enough, and have done enough. It’s the opposite of the anxious voice in my head that questions my enough-ness. “Consume more, do more, analyze more, use more,” pleads the anxious voice. “Get more out of yourself and the people around you.”
In an age of anxiety, perceived scarcity, and celebrating being gritty, it’s tempting to replace “enough” with “more.” You might think, I can do more. I can consume more. I can be a better parent. I can be a better friend.
I’m sure you can improve. But on the other hand, what if you relaxed in the reality that right now, you’re enough. Right now, you have enough. Right now, you’ve done enough.
Maybe the word “enough” would reduce anxiety and turn it into peace, scarcity into abundance, and striving into rest.
Where can you be, do, or have…enough?
Comments are closed here.