A man’s mind races. He rehearses conversations that haven’t happened, and probably never will. He predicts disasters that won’t come. He lies awake while his body screams for rest. He thinks he has an anxiety problem. Or maybe just an anxious mind.
I’ve suffered a great many catastrophes in my life. Most of them never happened.
Mark Twain was onto something here. Modernity wants to tell us it’s okay to be anxious, just learn to cope and maybe manage it a bit. Or even better, here’s a pill.
Neurologically, anxiety is a part of the brain called the Default Mode Network running unchecked. The fathers warn against letting anything in your mind run unchecked. Nepsis, watchfulness, isn’t just a spiritual discipline. It’s a practical one, too.
If this is you, it’s time to implement the tactical pause. Not meditation, or mindfulness, or some other pagan “spiritual practice,” but the deep breath. I use it any time stress starts to build up with no actual threat around me. Deep breath in, hold for a few, deep breath out. It works incredibly well.
Name three things you can see. name two things you can hear. name one thing you can feel. 3-2-1. This anchors your prefrontal cortex and shuts down the amygdala (the stress center). It takes 30 seconds.
Your mind is trained by repetition. Keep focusing on what causes fear, and you’ll feel fear. Focus on what brings you joy, determination, meaning, and you’ll feel those instead.
Once isn’t enough. Twice isn’t even close. A thousand times, and a thousand more, you have to direct your attention and your will. You can’t control what your mind produces, but you can control where you place your attention, and soon enough, your mind will produce what mirrors your attention.