How to Beat Your Inner Saboteur

How do you negotiate with imposter syndrome, Resistance, your inner critic, or your itty bitty sh*tty committee?

Whatever you call any of its many manifestations, fear is always at the root of what holds us back. 

Although we rarely face life or death choices, our primordial brain reacts to every perceived uncertainty or adversity as an existential threat requiring a fight, flight or freeze survival response.

What to do?

To avoid the consequences of rash, fear-based reactions and encourage a more measured, thoughtful reply, you must develop the skill of inserting a pause between stimulus and response.

When you feel nervous, restless, or tense (or, worse, endangered, panicked, or doomed), here's a sequential 3-step exercise that cultivates greater presence and mindfulness of your condition.

• Breathe - Focusing and bringing your breath under control can reduce the physical symptoms of anxiety (elevated heartbeat, shallow breathing, and perspiration). I use a simple box breathing technique of breathing in, holding, and breathing out, doing each on a slow three-count.
• Sense - Paying attention to your body also addresses the symptoms you experience when anxious. I mentally scan my body for tension and temperature and do something tactile, like rubbing my fingertips together, wiggling my toes, or taking a nice long stretch.
• Ask - Getting curious invites your consciousness into the conversation. I like to ask myself questions like: "Why am I anxious?", "When have I felt this way before?" and "What's the worse that can happen?"

How do you hold a space for sitting in the tension of a troubling or trying moment? How might creating that space provides an opportunity to notice, name, and navigate your situation? How might that unblock what's really holding you back?

Scott Perry, Chief Difference-Maker at Creative on Purpose. 

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