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9 Tactics to Stay Present When Life is Uncertain: Interview with Hugh Ingalls | Episode 61

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Overview

Ambiguity is tolerated by some better than others. Small experiences of uncertainty can be exhilarating and bring us the joy of surprise. Large and prolonged periods of uncertainty can cause debilitating anxiety, leaving people paralyzed. In this interview, Hugh Ingalls and I discuss nine tactics people can use when living in uncertainty to help stay present and reduce anxiety:

  1. Draw a circle. Draw a second circle inside the first circle. Write down the things you can control in the inner circle and things you can’t control in the outer circle. Keep your focus on what you can control.

  2. Ask yourself an empowering question (e.g., “How can I do this right?”) and let the brain do its job.

  3. Put yourself in the mindset of contribution (rather than competition).

  4. Name it and tame it. Recognize the areas of stress, acknowledge them and thank them for what they are teaching you.

  5. Break free from the negative voices in your head by choosing to direct your attention by anchor ing it to a part of your body (e.g., notice the energy in your hand).

  6. Smile, improve your posture, and — if you can — dance! Raise your hands quickly above your head to shoot your anxiety out the top. These things are incompatible with anxiety.

  7. Imagine yourself “flipping the switch” to let go of the outcome and embrace the challenge of uncertainty.

  8. Put a rubber band around your wrist, when you go into anxious thoughts, snap the rubber band and come back to the present.

  9. Focus your mind on life design.

About Hugh Ingalls

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Hugh S. Ingalls is a high-energy connector of people and ideas. Co-founder and co-owner, with his brother Ned, of the film & video production company Ingalls Pictures in Grand Rapids, Michigan, which has developed a series of films on mental health. Serves part-time as the Business Development Manager of Pressure Free Living, a comprehensive performance coaching program that reduces stress, anger, and anxiety both live and online. Currently he is also a public servant with the City of Grand Rapids, MI as Chair of the Mayor's Next Gen Advisory Board and co-host of the podcast, Living at 100! 

Show Notes

American Institute of Stress https://www.stress.org/stress-research

The Power of Now: A Guide to Spiritual Enlightenment (Tolle): https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808

More Eckart Tolle: https://www.youtube.com/channel/UCj9fPezLH1HUh7mSo-tB1Mg

Flipping the Switch in performance: https://www.themindside.com/flipping-the-switch-in-performance/

5 Steps To Help You To Design Your Life (Forbes): https://www.forbes.com/sites/adigaskell/2016/09/16/5-steps-to-help-you-to-design-your-life/#381cbe8b24d1

Pressure Free Living: https://www.youtube.com/user/pressurefreeliving/featured

Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success: https://www.amazon.com/Peak-Performance-Elevate-Burnout-Science/dp/162336793X

Shattered Assumptions: Towards a New Psychology of Trauma https://www.amazon.com/Shattered-Assumptions-Towards-Psychology-Trauma-ebook-dp-B003N3TUJS/dp/B003N3TUJS/ref=mt_kindle?_encoding=UTF8&me=&qid=1590450128

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