Rebel Method: Recovering from Anxiety & Depression
Posted on 28th June 2022
There is a journey in recovering from anxiety and depression that you and I can go on together using something known as the REBEL method of recovery. This involves lots of different methods that I use in my work with clients and it can be a framework of support for you to help you feel, live and be better. This method can be very transformational, and it is used on my retreat programmes, my one on one sessions, and on the cognitive behavioural therapy and mindfulness two-week courses.
R : REMOVING
And this is all about removing the inner critic. There is a reason that this is the 1st point and it is very important. If there is a constant inner critical voice shouting every time you try to do something, it is very difficult to move forward. Whilst we do need to remove this inner critic, it is not possible to completely remove it as it has been integral to our survival. It has been there for many years and reminds us to be careful and mindful of our behaviour however it has just gone overboard and we need to form a better relationship with it to move forward. A good relationship is actually what is needed to grow and when the inner critic tells you that you will fail or are not worthy of something, it can be helpful to talk back and tell it that it isn't being helpful and that these things are not true! It can be useful to have something like a figurine or statue or toy next to your desk and use it as something to embody the critical voice and gives you something physical to talk to.
We need to remove the inner critic and to do this it helps to know why it is there. This can be achieved in a few ways. Sometimes through inner-child work. The inner critic can come from messages received from caregivers when we are growing up. Look at these messages to find out what is true or false and unhelpful. Another great tool is self-compassion and understanding why we can have this overly critical view of ourselves and working towards being kinder and treating ourselves better. This is not just about how we talk to or feel about ourselves; it is also about our behaviours. This ties in with Cognitive Behavioural Therapy practices and what I practice which is rational emotive behavioural therapy. Sometimes it can be difficult to treat yourself as you should, and it can take practice to learn to treat yourself to things you deserve. It is not selfish to be self-compassionate and you should treat yourself as you would treat a loved one!
E : EDUCATE
You can educate yourself to understand how your brain works. There is a lot of science and psychology to be learned about how your brain operates. Your brain is working on the basis of what it is being fed and quite often this can be what we do not need. When we want to change the narrative of our lives and learn new methods of coping, the brain can resist as it has had possibly years of unhelpful conditioning and much like a computer has been programmed in a certain way. There is also the case of the amygdala which can become hardwired with PTSD and trauma. Trauma levels can affect people differently and what may seem small to some will not be to others. The point is that the trauma still hard-wires the brain. The brain is doing its own thing as a survival mechanism but there are methods and ways in which you can work on this and make changes. Being mindful of what is happening and gaining awareness by talking through what is happening with you, how you behave in certain situations, how you feel, and maybe what your triggers are, is all part of educating yourself to what is going on in the brain.
B : BEING THE PERSON YOU WANT TO BE
People often say to me ‘I just don’t know who I am’ or ‘I want to get back to the person that I was’ Or people are looking to discover who they are. There are methods to help with this. One such method is looking at our values. How often are we living against our values? Perhaps you are a people pleaser or a perfectionist or in a relationship that isn't really working. This means that you will be going against your values and it can be easy to push our personal values to the side. It is helpful to look at your wants, needs and desires and see how they tie in with you and if they are realistic. On my 12-week course we take part in guided meditations and collages centred around these ideas which are very helpful and enlightening and often leave people making fantastic important changes in their lives. Making even sometimes small changes can bring yourself into alignment and gives you the ability to truly be your best self!
E : ELIMINATE ANXIETY AND DEPRESSION
In my personal life I have come a long way in removing these! Sometimes depression can pop back up as these are difficult things to be fully rid of, however, I have rid myself of the anxiety and depression of not living my life authentically and living up to who I think I could be. I have achieved this thanks to the REBEL method that is being explained. I feel that I am living my purpose, and this is great for eliminating anxiety and depression. Practices such as those taught in cognitive behavioural therapy are truly helpful, however, if you are not living authentically close to your purpose you will still suffer from anxieties. This can take time and involves a lot of self-reflection but is really possible and worth the work!
L : LIVE THE LIFE YOU TRULY WANT AND DREAM OF
Sometimes this can be big changes and sometimes it can be to just have more peace of mind. Looking back over these steps and goals can help you figure out what you want and need to live a better life. With this you can understand yourself more and realise that you can actually build hope for the future where previously you may have had none. Sometimes life can deal us some huge blows and turn out not how you wanted or imagined it would, However, there are ways to come to terms with this. You can come to terms with who you are and what you need in your life and make it the best possible life that you could want or need at this point. Disappointments can happen but it is possible to rebuild your dreams or build a different dream. Our dreams and goals do not have to be fixed and can be flexible and sometimes we must adapt. In many cases you may have to adjust your dreams as they are not currently feasible. It is the battling against something which cannot happen that can create real stress anxiety and depression.
There is a lot of work to be done around all of these REBEL steps and if you are willing you can really alleviate symptoms of depression and anxiety even if you choose to just work on one step. I truly believe in these steps and absolutely believe in their effectiveness to help you to live true to your purpose and gain a better, meaningful life for yourself.
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