In a previous blog, experiments were presented as an aid in overcoming anxiety (see Beliefs and Experimentation: Overcoming Anxiety here). The proper setup of an experiment is essential to its success. In order to “experiment” with separating your beliefs of what will happen and what actually does happen, it’s important to consider these three tips:
Be Clear About What You Are Testing Out
It’s important to have a clearly defined belief to test out, otherwise, you will not have a way to gauge the result of your experiments. It’s also helpful to rate how strongly you believe the new thought.
Let’s say someone is fearful of speaking in front of people. That person worries that they will say something that doesn’t make sense and then embarrass themself. The new belief to test out would be: “I do not have to be perfect when speaking in front of others.”
Start with Small, Safe Experiments that You Set Up
It’s important to start with a slow, safe way to start testing out a new belief. Furthermore, along the lines of starting slow and safe is the idea that the best experiments are ones that you set up, not ones that you wait for a situation to occur.
Take our example above about the person that is afraid of speaking in front of a crowd. They should not start their experiments by speaking to an audience of 200 people! Rather they might start by observing other people speak. They might listen to others, watch for when speakers make a mistake, stutter, or forget a point, and then observe how other people (including themselves) respond to the speaker.
Don’t Draw Conclusions From Just One Experiment
It’s not reasonable to draw sweeping conclusions from just one experiment. Whether the first experiment goes well or poorly, you don’t really know if the result is a fluke or provides true evidence that your new belief is true. Like a scientist runs many experiments to test their hypotheses, you must try many experiments to test your new belief. As above mentioned, it’s important to rate how strong your belief is in the “new” thought. After completing a number of experiments, continue to rate your belief. The goal would be an upward progression.
Conclusion
Overcoming anxiety is a journey that requires patience, courage, and a willingness to challenge our deeply ingrained beliefs. By acknowledging the profound influence of our beliefs on our behavior and embracing the power of experimentation, we can reclaim control over our lives and gradually diminish the grip of anxiety. Experimentation allows us to tailor our approach, finding strategies that resonate with our specific needs and circumstances.
Need guidance on your journey to overcoming anxiety? Therapy can help. Schedule a free consultation with one of our licensed, professional therapists here.
