She Strengthens

Unlock the Power of Positive Emotions: Turning Anxiety into Excitement

Are you tired of letting anxiety hold you back? Did you know that excitement and anxiety share the same chemical roots? By reframing your thoughts and emotions, you can transform anxiety into excitement, unlocking a more positive and fulfilling life.

The Fine Line Between Excitement and Anxiety

Sal Raichbach, Psy.D., LCSW, a psychologist with Ambrosia Treatment Center, explains that the key to distinguishing between excitement and anxiety lies in the associations we make with them. When we experience anxiety, our senses observe our environment, triggering a rush of cortisol in the brain as the fight-or-flight response kicks in. However, it’s our ability to recall previous experiences that determines whether we feel anxiety or excitement.

Distinguishing Between Good and Bad Anxiety

Not all anxiety is created equal. Healthy anxiety, such as the fear of a bus hurtling towards you, serves as a vital warning signal. On the other hand, unhealthy anxiety, like fearing public speaking, can be debilitating. By recognizing the difference between these two types of anxiety, you can begin to tackle the latter and transform it into excitement.

Putting an Excitement Hat on Anxiety

Research suggests that reappraising anxiety as excitement can lead to improved performance. A.J. Marsden, Ph.D., professor of psychology at Beacon College, notes that there are three components to every emotion: how our bodies react to it, how we express it, and how we experience it. By relabeling our anxieties, we can shift our focus from fear to excitement.

Reframing Negative Thoughts

Life coach Mary Kaba Vali suggests that while we can’t control everything, we can influence it. By reframing negative thoughts and phrases, we can regain power over our emotions. Try this exercise:

• Fold a piece of paper in half, labeling one side “Column A” and the other “Column B.”
• Write down anxiety-producing thoughts in Column A.
• Rephrase these thoughts in a positive way in Column B.

For example, instead of “I’m going to forget what I want to say during my presentation and embarrass myself,” try “I’m excited to share my ideas and prepared to do my best.”

Preparation: The Key to Confidence

Planning for upcoming events can help alleviate anxiety. By preparing for presentations, flights, or social gatherings, you can feel more secure and confident. Make a list, prep ahead of time, and focus on what you can control.

Picture Success and Accept Uncertainty

Asking yourself questions like “Is this productive worry?” and “Is there anything I can do?” can help you regain control over your emotions. Focus on potential good outcomes, prepare for the situation, and accept that sometimes things are outside of your control.

Strategies for End-of-Day Anxiety

For many of us, falling asleep can be tough due to processing and reflecting on the day’s events. Psychologist Kevin Gilliland, Psy.D., suggests using positive self-talk, focusing on good outcomes, and preparing for the situation until you feel comfortable approaching it. When negative thoughts arise, give yourself a gentle but forceful “Stop!” to regain control.

Takeaway

Anxiety doesn’t have to hold you back. By becoming aware of your thought processes and reframing negative thoughts, you can transform anxiety into excitement. Take control of your emotions, focus on what you can change, and let go of what you can’t. Remember, excitement is just a hat swap away!