I Can’t Stop Scanning For How I Feel!

Anxious people often can’t stop scanning and checking in on how they feel. This can lead to frustration and a fear/scanning/fear cycle that seems like it never ends. This week we’re talking about that cycle. Let’s answer the question, “How can I stop constantly scanning and checking how I feel?”

THE HIGHLIGHTS

• Constant scanning and checking in to see how you feel is a cycle that many anxious people find themselves stuck in. Many want tips or techniques for stopping that cycle.
• The thing is, the scanning mechanism isn’t something we want to eradicate. We need it. In a normal state its a healthy part of our threat detection and response system.
• When in a highly sensitized hair-trigger state, this scanning cycle becomes virtually automatic and goes into overdrive. Our job in recovery is not to turn that off complete but to return it to the normal state that most people experience and recognize as useful now and then.
• There is no magic switch that just turns off the scanning and checking in. You may REALLY want top and you may fully understand why the scanning cycle is not helping you, but you probably still find yourself doing it. That’s OK
• While we can’t just decide to stop that instantly, what we CAN do is to change the way we interact with the cycle.
• That change comes in the form of learning to discard the scan results instead of digging in, analyzing them, and acting on them.
• When your anxious brain keeps scanning for threats inside your body and mind, then shoves those scan results into your face and screams at you to read the results and do something with them, work on NOT doing that.
• Instead, recognize that you can’t stop scanning on demand, take the scan results from your anxious brain, then unceremoniously crumple them and toss then the trash or the fire pit.
• When you do that, it will feel risky and dangerous. That’s OK. Remember that feeling like you are in danger and actually being in danger are not always the same thing.
• Work on discarding those scan results, allowing the discomfort and anxiety, then repeating as often as you need to.
• Over time, this will teach your anxious brain that it doesn’t have to scan constantly because they threats it finds for you are not really threats at all.
• As usual, this is difficult. It will take time and practice and repetition. When you get frustrated, step back, remember what principles we’re relying on here, and be kind to yourself. Be patient.
• Taking the “risk” and not reading or acting on the scan results your frightened brain produces will help you re-set your relationship with your body and mind. It places the scan/check-in mechanism back into its normal healthy place where it can serve you well instead of dragging you around.

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This post was previously published on The Anxious Truth.

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