Taming the Mind in a Chaotic World

A tornado of chaos is roaring across our social landscape today. The mental energy diverted by chaotic events reduces our joy in life. Some may develop a generalized anxiety that infects nearly every thought. We can find help in taming our minds with spiritual insight and a practice called “Safe Place Visualization.” With the chaos everywhere, listen to this episode for practical help in building a needed skill.

 Segments include:

Worry can come from anywhere

Generalized Anxiety can steal our quality of life

Psalm 40 offers insight to help with worry

Safe Place Visualization a proven practice

Transcript

A tornado of chaos is roaring across our social landscape today. Just listen to the news of economic recession, bloody wars that are expanding, mass shootings at schools, children trafficked, scammers stealing life savings, pandemics spreading—does all this make your heart race? 

The mental energy diverted by chaotic events reduces our joy in life. Who hasn’t heard of some tragedy and felt a shiver of fear cross the mind? Who hasn’t awakened in the early morning hours worrying about a disease, a job, a crime, or a loved one in trouble? 

I’m Larry Payne, the host of the Tracks for the Journey Network, dedicated to your well-being. Let’s take a look at taming our mind in this chaotic world.   

A few years ago, two airplanes of the same new model crashed, killing hundreds. Airlines reported thousands of calls as people cancelled upcoming flights on that same type of aircraft. Worry comes from many sources to darken the moods of our life.

The cycle of worry can become deeply troubling for some. “Generalized Anxiety Disorder” is a recognized emotional condition. It’s defined as uncontrolled worry that causes significant impairment in life, with symptoms like loss of concentration, irritability, or sleep disruption.[1] The older person who talks about every subject in terms of foreboding, catastrophizing, or ill-fated outcomes may be struggling to have a realistic view of the actual evidence or circumstances.

Pat made the family dinners unpleasant with her dark scenarios. She felt her back pain was leading to kidney failure. Immigrants were gang members selling drugs to children. The Spring storms were the worst ever and would surely wipe out her home. No matter what her children offered as gentle rebuttal, the litany of worry continued until the dinner gatherings had nearly stopped.

Spiritual insight and mental health practices can make a difference today.

Psalm 40 offers a song about worry. Unknown events had cast the worshipper into a place of desolation and hopelessness. As she sought God, she was able to turn her attitude toward a trust in God’s saving help by looking at the events ascribed to God in the past, evidence that help could come. For others, the Divine had provided a refuge, a place to find confidence in a time of despair. In this time as well, God provided a way forward, “out of the miry bog, and set my feet upon a rock, making my steps secure.” Her beautiful lyrics invite all to “make the Lord their trust.”[2]

The "Safe Place Visualization" is a powerful guided imagery technique often used to help individuals manage anxiety, stress, and distress. It works by engaging the imagination to create a vivid mental sanctuary where you feel completely secure, calm, and at peace.

The fundamental idea is that your brain and body often respond to imagined experiences as if they were real. By creating a detailed mental image of a safe place, you can trigger physiological responses associated with relaxation, such as a slowed heart rate, deeper breathing, and decreased stress hormones (like cortisol). It acts as an internal resource you can access anytime you need to self-soothe.

·       In a quiet space, settle into slow breathing.

·       Focus the mind to visualize a place of safety, pleasure, security, and ease. This might be a real place from past or present, or an imaginary spot. 

·       Deepen the experience by engaging all your senses: to smell, to feel, to see in detail this special place of refuge from the worrisome, negative events in life.

·       Stay with it! Linger, enjoy, feel the emotions that come to build the relaxation response across all the cells of your body.

·       Gradually return to your normal thoughts and a renewed mood.

Country singer Merle Haggard offered the plaintive lyrics that capture how we feel sometimes.   “Hey, stop the world and let me off/ I'm tired of going round and round/I've played the game of love and lost/Hey, stop the world and let me off.”[3] Unfortunately, that’s not possible, but we can build the skills to handle this spinning world.

The power of visualization makes a difference in handling worry. Practicing will bring a calmer mood and more energy to deal with life events. The worry cycle or runaway thoughts can diminish to bring greater joy in the precious, present moments.

Consider using some online helps to get this started. The Meditate Happier App is a helpful tool with many resources. Check it on at this link www.meditatehappier.com.

Your Safe Place can lead you to a rock to stand on in this tumultuous world! 

[1] John Barnhill, MD, “Generalized Anxiety Disorder.” Merck Manual, Professional Edition, August 2023. https://www.merckmanuals.com/professional/psychiatric-disorders/anxiety-and-stressor-related-disorders/generalized-anxiety-disorder
[2] Psalm 40:4 NRSVUE
[3] https://genius.com/Merle-haggard-stop-the-world-and-let-me-off-lyrics