{"id":91127,"date":"2023-01-28T14:05:00","date_gmt":"2023-01-28T18:05:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=91127"},"modified":"2023-02-06T17:35:29","modified_gmt":"2023-02-06T21:35:29","slug":"5-second-rule-anxiety","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/5-second-rule-anxiety\/","title":{"rendered":"The 5 Second Rule: Anxiety Methods to Change Your Life"},"content":{"rendered":"\n<p>Does anxiety control your life? How does the 5 Second Rule regulate anxiety? <\/p>\n\n\n\n<p>In <em>The 5 Second Rule<\/em>, Mel Robbins explains that the Rule (when combined with other methods of coping) can help you calm yourself when you feel fearful and anxious. She provides a few methods for managing anxiety that are useful for anybody.<\/p>\n\n\n\n<p>Below we&#8217;ll explore the 5 Second Rule&#8217;s <a href=\"https:\/\/www.shortform.com\/blog\/how-to-overcome-overthinking-and-anxiety\/\">anxiety strategies<\/a> to calm your mind.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-manage-mild-anxiety-using-gratitude\">1. Manage Mild Anxiety Using Gratitude<\/h2>\n\n\n\n<p>First, Robbins claims that when you\u2019re feeling worried, intentionally thinking of something you\u2019re grateful for can help you calm down. <strong>Thinking about the good things in your life causes your brain to release dopamine, naturally soothing your mood<\/strong> by altering your brain chemistry.<\/p>\n\n\n\n<p>To implement the 5 Second Rule&#8217;s anxiety method, Robbins suggests counting backward from five to one, then thinking of something you\u2019re grateful for. For example, if you\u2019re worried about losing touch with a friend who\u2019s moving away and you find yourself imagining the end of your friendship, count down from five to one and, when you get to one, think of how grateful you are to have spent so much time with this friend.<\/p>\n\n\n\n<p>(Shortform note: Studies show that gratitude has a greater effect on the brain than just releasing dopamine. Research shows that <a href=\"https:\/\/www.shortform.com\/blog\/practicing-gratitude\/\">practicing gratitude<\/a> <a href=\"https:\/\/positivepsychology.com\/neuroscience-of-gratitude\/#neuroscience\">rewires the brain\u2019s neural pathways<\/a>, altering the way we see the world in the long term: We\u2019re more likely to <a href=\"https:\/\/www.shortform.com\/blog\/focus-on-the-positive\/\">focus on the positive<\/a> aspects of life. Using the Rule to practice gratitude is a great way to work this practice into your life; alternatively, you could <a href=\"https:\/\/www.mindful.org\/an-introduction-to-mindful-gratitude\/\">keep a daily gratitude journal, express gratitude in conversations with others, and use more grateful language from day to day.<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-reframe-intense-anxiety-as-excitement\">2. Reframe Intense Anxiety as Excitement<\/h2>\n\n\n\n<p>Robbins explains that sometimes, when anxiety is particularly intense, you won\u2019t be able to simply redirect your thoughts toward something you\u2019re thankful for. When you\u2019re feeling so anxious that your body engages its <a href=\"https:\/\/www.shortform.com\/blog\/what-is-the-fight-or-flight-response\/\">fight-or-flight response<\/a>, trying to suppress worrying thoughts will only make the anxiety worse. In these cases, you need a different method to handle anxiety: reframing it as excitement.<\/p>\n\n\n\n<p>According to Robbins, when you have intense anxiety, your brain seeks to identify a specific threat around you as an explanation for why your body feels this way. If your brain can\u2019t identify a threat, it\u2019ll see this as a sign of more danger, causing you to spiral into more intense anxiety or even a panic attack.&nbsp;<br>However, because anxiety and excitement cause the same physical responses in the body (such as increased heart rate and sweaty palms), telling yourself that you\u2019re <em>excited<\/em> rather than anxious can convince your brain that there\u2019s no threat to worry about, halting the cycle of escalating anxiety. To implement this strategy, count down from five to interrupt your anxious thoughts, then start telling yourself out loud how excited you are, over and over, until your brain believes it.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Reframe More Than Anxiety<\/strong><br><br>Robbins\u2019s process of \u201canxiety reappraisal\u201d is just one form of the broader skill of \u201ccognitive reappraisal.\u201d In <a href=\"https:\/\/shortform.com\/app\/book\/the-charisma-myth\/1-page-summary\"><em>The Charisma Myth<\/em><\/a>, Olivia Fox Cabane argues that this strategy is effective at regulating any emotion in any situation: Just as you can soothe anxiety by teaching your brain to believe \u201cI\u2019m excited,\u201d you can nudge yourself toward any emotional state you want by inventing new interpretations of the world around you.<br><br>Cabane explains <a href=\"https:\/\/www.shortform.com\/blog\/how-to-practice\/\">how to practice<\/a> cognitive reappraisal: When a situation pushes you into an unpleasant or unproductive emotional state, first, identify what emotional state you\u2019d like to feel instead. Then, ask yourself, \u201cWhat would have to be true for me to feel that way?\u201d and imagine that reality in as much sensory detail as possible. Although you may feel foolish imagining a version of the world that\u2019s almost certainly inaccurate, you\u2019ll feel your mood shift because the brain interprets imagined details as if it really perceived them. According to Cabane, since you\u2019re not trying to <em>suppress<\/em> whatever emotions you\u2019re feeling, this strategy can defuse a wide range of intense negative emotions, even ones that are deeply rooted in the body.<br><br>For example, imagine you just finished a meeting at work. Throughout the meeting, whenever you made a suggestion, your coworkers ignored or casually dismissed it without due consideration, and you\u2019re furious at them for acting so condescendingly.&nbsp;<br><br>You know this boiling anger will make working together with your coworkers more difficult, so you use cognitive reappraisal to cool your rage: You ask yourself, \u201cWhat if my coworkers weren\u2019t acting condescendingly? What if they were so nervous that no one would like <em>their <\/em>ideas that they weren\u2019t even thinking about me?\u201d By imagining this alternate reality, you feel yourself becoming calm enough to work productively with your coworkers (or to constructively confront them about their behavior).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-visualize-the-future-to-avoid-anxiety\">3. Visualize the Future to Avoid Anxiety<\/h2>\n\n\n\n<p>Alternatively, count down from five then visualize a specific image of something in the near future that you\u2019re excited about. Robbins asserts that this latter strategy is particularly effective in conquering specific recurring fears, when you can see the anxious situation coming and decide on an exciting scene to imagine <em>before<\/em> you start feeling anxious.<\/p>\n\n\n\n<p>For example, if you know you\u2019re afraid of parties with a lot of people, and you\u2019ve been invited to a big party, you can make a plan: If you start feeling anxious before the party, you\u2019ll visualize talking to your best friend at the party. Then, when you do start feeling anxious, you can imagine chatting pleasantly with your friend, convincing your brain that the physical sensations you feel are just excitement to see them.<br>(Shortform note: To permanently conquer fears that are too intense for you to defuse with anxiety reappraisal, you <a href=\"https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/exposure-therapy\">may want to try <em>exposure therapy<\/em><\/a>. In exposure therapy, you interact with your fears in a safe environment with the help of a trained professional. This repeated exposure will ideally get you used to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-confront-your-fears\/\">confronting your fears<\/a>, weaken your learned fearful associations with your fears, and show you that you have the strength to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-conquer-your-fears\/\">conquer your fears<\/a>.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does anxiety control your life? How does the 5 Second Rule regulate anxiety? In The 5 Second Rule, Mel Robbins explains that the Rule (when combined with other methods of coping) can help you calm yourself when you feel fearful and anxious. She provides a few methods for managing anxiety that are useful for anybody. Below we&#8217;ll explore the 5 Second Rule&#8217;s anxiety strategies to calm your mind.<\/p>\n","protected":false},"author":14,"featured_media":18695,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9],"tags":[887],"class_list":["post-91127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psychology","tag-the-5-second-rule","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 5 Second Rule: Anxiety Methods to Change Your Life - Shortform Books<\/title>\n<meta name=\"description\" content=\"Fear is a powerful emotion that can cause anxiety. By using the 5 Second Rule, anxiety won&#039;t have to be a worry anymore. 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