mental health strategies
Harnessing the Power of Paradoxical Intention: A Strategy for Conquering Anxiety
Imagine you’re terrified of falling asleep because you dread not waking up. In response, you tell yourself to stay awake all night. Surprisingly, you find yourself drifting into deep slumber sooner than ever. This is the paradoxical intention, a fascinating psychological technique where you confront a fear by aiming to achieve the opposite of what that fear predicts.
Developed by Viktor Frankl, an Austrian psychiatrist, the paradoxical intention is like a mental judo move. Intentionally engaging in or exaggerating the feared behavior or outcome reduces the anxiety surrounding the issue, breaking the cycle of fear and the reaction it fuels.
Suppose you fear public speaking, worried your voice will shake. Paradoxically, you might start your speech by saying, “I’m so nervous, my voice is shaking!” This admission can release the tension, making it easier to proceed confidently.
"In the grip of fear, sometimes the only way out is through, by doing exactly what you fear, only more so." – Mike Brewer Share on XParadoxical intention works because it shifts control back to you. Instead of being a victim of your anxieties, you become an active participant in facing them. This method is particularly useful for those trapped in a cycle of insomnia, social anxiety, or performance fears.
While this strategy may sound counterintuitive, its effectiveness is rooted in the power of embracing and redirecting your anxiety rather than fleeing from it.
When you are bound by fear, consider turning the tables on it.
You might find that the greatest way to disarm fear is to invite it in.