By Stacy Hall, MC, LAC, NCC

Click here to contact Stacy and/or see her GoodTherapy.org Profile

The economic situation is hitting people hard across all corners of the country. Most everyone is being impacted at some level and people are experiencing widespread distress regarding a number of concerns ranging from a shrinking retirement savings to those losing jobs and homes. Although some are hit harder than others, the situation is certainly permeating all levels of our society. Whether you are petrified of opening your 401 (k) statement or simply unable to make your mortgage payment, fear and anxiety about finances are prevalent for many people.

Anxiety symptoms can distort reality. Many people are reacting to distorted realities and to the “what ifs” about some horrible future scenario. You may find yourself obsessing incessantly about the worst-case scenario. You may be experiencing catastrophic thoughts that do nothing but perpetuate your negative emotions and thoughts, sending you into a tailspin of anxiety and panic.

Certainly, there is such a thing as productive worry – acknowledging the reality of the situation and doing what you can to change it. Focus on what you have direct influence and control over and then let the anxiety motivate you to take necessary actions. Conversely, unproductive worry is that overflowing, self-created anxiety that is directly linked to our internal thoughts and emotions. This type of worry will ensure even more distress and is not based out of the reality of the situation.

Of course, it is important to not stay stuck in denial by sticking your head in the sand and avoiding the problem. You want to be systematic about your worry and do something about it, such as problem solving if possible. Whether you find yourself suffering as a result of the financial situation plaguing the country or from another devastating and painful event in your life, I want to offer you some anxiety reducing techniques based on Marsha Linehan’s work of Dialectical Behavioral Therapy (DBT):

Solve your financial problem (end the painful event or change the situation).
Figure out a way to take a negative in your life and make it into a positive.
Accept the problem.
Stay miserable.

If you have already taken all of the necessary steps within your control to improve your financial situation (or the situation is currently unchangeable) and you cannot figure out a way to turn it into a positive, then you can choose to practice Radical Acceptance. The definition of Radical Acceptance is “complete and total accepting form the mind, heart and body.” It is about acknowledging and recognizing your current reality as it is in the moment and having the perspective that “everything should be as it is.” Accepting is not the same as approving, nor does it mean being resigned or passive. You must be able to accept a situation before you can change it. In other words, if you are in denial of your present reality, lacking awareness or stuck in a place of high anxiety, effective change will not be likely. When you get pulled back into worrisome thoughts and anxiety, remind yourself you have already worried and have taken appropriate actions. Notice when you are getting caught up in the cycle of anxiety and bring your focus back to the present by practicing a technique called “Turning the Mind.”

In order to practice turning the mind toward radical acceptance, the first step is the awareness that you are not fully accepting your situation or that you are engaging in unhealthy worry and anxiety. The second step is to make an inner commitment to accept your situation. The last step is to just continue going within and turning your mind toward the acceptance fork in the road over and over again. Turning the Mind involves refocusing your attention on your present reality and accepting what is. It might be helpful to practice turning the mind toward the positives in your life. You might simply refocus your attention toward your breathing for a few minutes and then return to your day. It is also helpful to just notice that your worrying is not effective and to ask yourself “What is most effective for me in this moment?” You might also ask, “Is it effective for me to worry right now?” The idea is to work on being unmindful of worries— reminding yourself that you do not have to believe nor get caught up in the content of your thoughts.

Radical acceptance and turning the mind are intentional choices that require great effort. Turning the Mind toward Radical Acceptance is something you have to practice repeatedly throughout the day, hour or even minute. When you start to go back to unnecessary worry thoughts, notice that you are “futurizing” and gently turn your mind back toward the acceptance fork in the road. You can choose to begin the difficult process of learning to control the mind and to start replacing anxiety and fear with some degree of calm and peace Radical Acceptance frees up a person to become empowered over their lives as opposed to feeling trapped in their own suffering. These skills will not take away any pain or change the situation, but practicing these skills will decrease suffering. At the very least, you’ll be better equipped to make decisions about your financial future so that you are not responding from a panic-induced state, but from a sound place of peace and stillness.

©Copyright 2008 by Stacy Hall, MC, LAC, NCC. All Rights Reserved. Permission to publish granted to GoodTherapy.org. The following article was solely written and edited by the author named above. The views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the following article can be directed to the author or posted as a comment to this blog entry. Click here to contact Stacy and/or see her GoodTherapy.org Profile