Using the Scientific Method to Manage Anxiety and Overthinking
Applying the Scientific Method to Anxiety
Introduction
Our anxious brains can act like a scientist that is rushing to form a conclusion without letting an experiment run or working with limited data. It may cause you to overthink, ignore positive evidence, and jump to conclusions. Using the scientific method can give you a framework to pause, gather inclusive data, and challenge your anxious thoughts with a more neutral interpretation.
Start with a Hypothesis - and Keep it as a Hypothesis
Anxious thoughts can sound like they are a fact - “They’re mad at me,” “I am going to fail”. But they are actually just hypotheses - guesses or predictions, usually with little or no proof. Pause and remind yourself: this is a theory, not a fact. That pause can create a small distance between you and the anxiety inducing conclusion.
Check Your Sample Size - Are You Making Assumptions with too Little Data?
Are you making a conclusion based on a single life event or one person’s opinion? The scientific method teaches us that small sample sizes are inconclusive because they may not be representative of the whole. When anxious thoughts take over, it spotlights singular moments - like an awkward conversation or one negative comment - and generalizes it as a complete truth. Ask yourself: “Am I looking at myself as a whole and considering past experiences and comments from others” “Is this a single moment or is there a bigger pattern here"?”
Chances are you have other counter evidence - the more data you can include the more balanced and fair your conclusion can become.
Be Inclusive with ALL Your Data: Don’t Ignore the Positive Evidence
Scientists must include all data points to prevent bias - and so should you! Anxiety can cause you to filter out positive data points or give too much weight to the negative data. Next time you find yourself hyper-focused on the negative ask: “Am I including positive data?” “Am I giving a balance weight to the positive and negative evidence?”
Let the Experiment Run: Sit With Uncertainty
Science experiments take years and they do not stop once you have information to confirm your hypothesis. When anxiety peaks you may want to have answers now, but cutting your experiment short can reinforce your anxious thoughts and fears. Practice sitting with uncertainty - let the “experiment” play out. Remind yourself: “I do not know the results yet”.
Consider the Variables - Add Context to Reduce Self-Blame
Science experiments can control for variables but life is not a closed system. Adding the context of your life helps you to be more compassionate and empathetic to yourself. When you want to judge your life harshly consider the context: Did you get enough sleep? Are there other things going on in your life? Do you live in a capitalistic society with unrealistic expectations? Factoring in the context of your life gives you the full picture and prevents the intense self-blame.
Applying the Scientific Method to Anxiety
Applying the scientific method to manage anxiety helps you slow down, think critically, and collect more accurate and inclusive data. You can test your anxious thoughts rather than reacting to them as fact. Trusting you are in a process can help you accept uncertainty and allow your experiment (life) to play out.
If anxiety is making you jump to conclusions, doubt yourself, or cause reactivity in your relationships therapy can help you understand your reactions and build self-trust. I work specifically with client’s who struggle with anxiety. If you are interested in therapy for anxiety schedule a consultation today!