Pervasive stress and anxiety
We’re only a few days away from the 1-year mark of when the coronavirus caused most campuses to close. Reflecting on the last twelve months, we can all agree it’s been an incredible year, filled with uncertainty, crises, and change. Too many aspects of our personal lives and professional lives have felt - and still feel - out of control. Given the situation, it’s easy to feel powerless and forget that our emotions are created by our mindset more than by circumstances.
Some people have been able to handle the situation better than others. Why? Because they dealt with reality but didn’t make the situation worse by over-thinking. In other words, they didn’t create more fear and anxiety by thinking fear and anxiety-inducing thoughts.
While the human body is remarkably intelligent, it cannot distinguish a real threat (e.g., someone is pointing a gun at you) from an imaginary one (e.g., you are imagining an uncomfortable conversation with someone intimidating and confrontational). In both cases, the autonomic nervous system will trigger a fight, flight, or freeze response, and produce more cortisol and adrenaline. You see, you can create an enormous amount of stress by thought alone, even when nothing is happening to you!
Step 1: Break the habit of creating fear-inducing thoughts
Being able to think things through and anticipate outcomes is a valuable skill for leaders in higher ed. because you need to have a vision and be strategic and proactive. However, it’s important to know where to draw the line between being smart and over-thinking.
For example, it makes sense to be concerned about enrollment, budgets, and of course safety for students and employees, and to make wise decisions. You can’t be reckless or petrified by fear. You need to find a middle-ground to be able to do your job. But aside from that, do you let your mind picture the worst things that could happen, even though they are unlikely?
Do you worry about losing your job even though you are an invaluable asset and your job is more secure than most? Do you worry about being less visible now that you work from home, or worry about what people think of you, or worry about being left out in some way?
If you catch yourself thinking fear-inducing thoughts, you have the power – and the responsibility – to stop.
Step 2: Understand that a habit is not a life-sentence
Nerve cells that fire together wire together, and habitual thoughts often seem inescapable. You may believe that the way you think is who you are, but it’s not. The way you think is a habit you’ve been reinforcing for a long time. Even if your personality, your genetics, or painful experiences in your past predispose you for worry and negativity, you can still choose to evolve. It may be more difficult for you than for other people, but you can do it.
Neuroplasticity or brain plasticity is the ability of neural networks in the brain to change through growth and reorganization. You can learn to make new connections, re-wire how you think, and create new and more empowering thinking patterns through repetition. In a way, learning to think empowering thoughts is similar to learning to lift weight. At first, it’s difficult until you start building strength, then it gets easier and you can lift heavier weights. You can become as fit as you want – physically and mentally. You get to decide.
Step 3: Commit to change
Now that you know to observe your thoughts, break old habits, and develop new habits to think in empowering ways, you need to make a firm commitment to change. Is it hard to change habits? Yes and no. It depends on how you look at it.
It’s hard from the standpoint that habits live in your subconscious mind and you can’t influence your subconscious by making a conscious decision just once. You have to observe what your mind is doing, see patterns, and decide what you want to change. It requires effort to be self-aware and correct what we want to change.
Another way to look at it is, what you do with your mind is 100% up to you. Imagine that. You have absolute control. You don’t need anyone to step in and do their part. You can do this independently. It comes down to about the relationship you have with yourself. Nobody else can get in the way or do it for you.
So, what will you do? Will you commit to yourself? Do you care about yourself enough to make efforts to transform how you think and feel? Sadly, most people are willing to go to great lengths to help the people they love but lack motivation when it’s time to take care of themselves. It can be related to low self-worth or it can be caused by having forgotten your own dreams and desires, which would deprive you of drive and motivation.
Please take an honest look at how you feel. Are you under a lot of stress? Is much of that stress caused by your mindset? Imagine how your life would change and what would become possible if you developed a positive and empowered way to experience your life. I invite you to click here to schedule a time to speak with me about how we can work together and free you from the stress you’re currently experiencing.
About the author: Dr. Audrey Reille has empowered thousands of professionals through one-on-one coaching, group coaching, speaking engagements, and online courses. Audrey is the go-to coach for leaders in higher education administration. She empowers them to thrive by reducing stress, optimizing strategies, improving professional relationships, and developing a strong and empowered mindset.