written by Rebecca-Sophia Strong
Photo by Lucas Pezeta
Happy New Year! While challenges may feel overwhelming, January is a perfect time to reset our mindset. I’m Rebecca from Strong Solutions, and my January Sanity Tip is about orienting to what’s working—an approach rooted in principles often explored in anxiety therapy.
The Problem with Focusing on the Negative
In today’s fast-paced world, it’s easy to fixate on what’s going wrong. Negative thoughts can snowball, creating a cycle of stress and dissatisfaction. This mindset affects us mentally and physically, as prolonged focus on problems triggers stress hormones, amplifying tension and unease.
The good news? Shifting your focus to what’s working is a simple, effective way to calm your mind and body, fostering clarity and resilience. This technique is a cornerstone of many anxiety therapy practices and can help you navigate life with greater ease.
Orienting to What’s Working
Focusing on what’s working involves consciously directing your attention to positive aspects of your life, no matter how small. This practice rewires your brain for positivity, improves stress management, and builds gratitude. Here’s how to start:
1. Pause and Breathe
Take a moment to center yourself with a few deep breaths. Mindful breathing helps relax your body and create space for reflection.
2. Identify What’s Working
Think of three things going well in your life right now. These don’t need to be major accomplishments—they could be as simple as a delicious meal, a kind word from a friend, or the satisfaction of completing a small task.
3. Anchor Your Thoughts
As you identify these positives, allow yourself to fully appreciate them. Feel the gratitude and joy they bring, which helps reinforce a positive mindset.
Guided Practice to Get Started
Let’s try this simple exercise together:
Take a deep breath in through your nose, and exhale through your mouth. Relax your jaw and release tension.
Repeat twice, letting go of stress with each exhale.
Now, bring to mind three positive things happening right now. Hold onto them and savor the gratitude they inspire.
Why This Practice Matters
Focusing on what’s working doesn’t mean ignoring challenges; it’s about finding balance. When we shift our focus from problems to positives, we build emotional resilience—a key goal of anxiety therapy.
Research shows that gratitude improves mental health, sleep, and even physical well-being. By regularly practicing this mindset shift, you’re creating a habit that supports long-term emotional stability and happiness.
Photo by Alina Vilchenko
Focusing on what’s working doesn’t mean ignoring challenges; it’s about finding balance. When we shift our focus from problems to positives, we build emotional resilience—a key goal of anxiety therapy.
Research shows that gratitude improves mental health, sleep, and even physical well-being. By regularly practicing this mindset shift, you’re creating a habit that supports long-term emotional stability and happiness.
Tips for Making It a Habit
Start Small: Dedicate just a few minutes each day to this practice. Morning or evening reflection works well.
Write It Down: Use a gratitude journal to track three things that went well daily. Writing reinforces the habit.
Share It: Discuss your positive moments with friends or family. Sharing deepens the impact of the practice.
Use Visual Reminders: Place sticky notes or small tokens in visible spots to prompt regular reflection.
Moving Forward
As we step into the new year, let’s commit to focusing on what’s working. This practice anchors us in positivity, helping us handle challenges with greater strength and clarity. It’s a small yet powerful tool that aligns beautifully with principles of anxiety therapy.
Take a moment each day to pause, breathe, and reflect on the positives in your life. Let this simple practice set the tone for a year filled with resilience, growth, and gratitude.
Stay tuned for more monthly tips and inspiration from Strong Solutions. And remember, there is always something working in your life—let’s find it together!
If you want to learn more about anxiety therapy, click here.