6 Steps to De-Stress by Debunking Mind Myths

By Deanna Smith, ACI Content Contributor

A lot of stress comes from nebulous fears, drifting unnoticed under the surface of daily life. This type of stress can manifest as low-level background noise in our minds that can eventually become tiresome, aggravating and even chronic if not addressed. “What if my car breaks down? What if my husband gets fired? What if my dog dies?” Often these fears and mind myths are groundless, without basis in reality, and cannot stand up to the light of examination.

Try this process for clearing your mind of stress and debunking mind myths:

1. Write down every fear in your life that is causing anxiety. For example, getting laid off, parents dying, children failing in school, etc. Keep the list around for a day or two and add to it as fears pop into your mind. No fear is too small or insignificant.
2. Look at the list of fears as a whole. Examining fears from top to bottom can help put things into perspective. You might notice yourself thinking, “Is that all I have to worry about? Is this little stuff keeping me in this state of anxiety and crisis?” Once fears are itemized on paper, they might seem a little smaller, less stress-inducing and less intimidating, even as a whole.
3. Categorize the list into three columns: “Unlikely,” “Life Happens” and “Take Action.”
4. Let the debunking begin! Afraid of a natural disaster? Consider where you live, and if a hurricane or an earthquake is actually “Unlikely.” Do research if you’re not sure. Afraid of getting fired? If the boss thinks you are great and you’ve worked somewhere for over five years, it may also be categorized under “Unlikely.” Afraid of going to the dentist? Many people are, but it’s a part of life. But if tooth pain is present or you have not had a cleaning in a few years, then “Take Action” may be appropriate. Afraid your parents are going to die? Get prepared – that’s fate. Fear of death can go under “Life Happens.” However, if someone close is terminally ill, then “Take Action” might involve joining a support group, researching the stages of grief, or reading a book on death and dying.
5. Review everything again. Ask yourself, “Is this what I’ve been worrying about? Is this what is causing me so much anxiety?” Sometimes just identifying the problem and getting it out on paper helps resolve the issue. Recognizing out-of-proportion reactions to unlikely or “naturally occurring” events, such as break-ups or job changes, can be enlightening. This process provides perspective on fears and helps alleviate unfounded concerns.
6. Reaffirm when the stress rises up again. If nagging fears won’t go away, remember their place on the list and respond appropriately: “I determined that was unlikely to happen;” “I determined that certainly could happen as part of life and if it does, I can handle it;” or “I am taking the necessary action.” Then remove it from your consciousness and continue with your day.

For many people, looking at fears in the light of day does a lot toward debunking mind myths and leading happier, more stress-free lives. If nagging stress and fear continue making it difficult to function, you may want to speak to a mental health professional and share your list of fears. The EAP is a good place to start for support, resources and referrals.

For help with combating stress and finding total well-being, contact your Employee Assistance Program (EAP) provided by ACI Specialty Benefits at 800.932.0034 or eapinfo@acispecialtybenefits.com.

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