焦慮這並不是什麼壞事，試著與焦慮共處，你的人生將開拓更多未知的可能《凝視焦慮》｜天下文化Podcast 讀本郝書 EP38

In this episode of the CommonWealth Culture Podcast, Hao Xulie (Brother Hao) introduces Dr. David Rosmaling's *Staring into Anxiety: The Nine Laws of Awareness for Overcoming Anxiety*. This book doesn't just teach people how to "get rid of" anxiety, but guides them to understand, accept, and even transform anxiety into a driving force for personal growth. The program begins by highlighting an important concept: anxiety is not an enemy we need to eliminate, but an emotional experience we can learn to coexist with and even use to strengthen our inner strength. Dr. Rosmaling argues that when we acknowledge our limitations and accept the uncontrollable variables in life, we can build a more resilient mental state, thus using anxiety as an indicator of growth in the pursuit of goals and self-actualization. The book's "Nine Laws of Awareness" are divided into three main aspects: strengthening our connection with ourselves, connecting with others, and connecting with life. Each of these aspects corresponds to three stages: "awareness," "acceptance," and "transcendence." In the section on strengthening self-connection, the first step is to distinguish between "stress" and "anxiety." Hao Xulie shared a real-life example: a mother mistakenly identified life's pressures as anxiety. Rosmarin pointed out that stress arises when needs exceed resources, while anxiety is a psychological reaction when fear exceeds the actual threat. Coping with stress can be done by adjusting needs or increasing resources, such as improving sleep, reducing unnecessary time-consuming activities like excessive phone use, or learning to say "no," thereby freeing up more energy. While exploring anxiety, the program also discussed panic disorder, dispelling common prejudices. A study on panic disorder patients driving showed that during an episode, these individuals actually exhibited increased alertness and reaction time, not only avoiding accidents but also performing better than average. This reminds us that many states we perceive as "weaknesses" may actually contain hidden strengths. Next, the program discussed self-acceptance, citing the core concept of ACT (Acceptance and Commitment Therapy): accepting one's current emotional state rather than fighting it. An example was given: how someone who gets anxious at Costco can calm their emotions through internal dialogue, learn to cherish themselves, and avoid falling into a negative cycle of self-criticism. "Transcending Self" emphasizes changing behavior to influence thinking. For example, a woman who feared spiders due to childhood experiences overcame her fear through exposure therapy, gradually confronting and interacting with spiders within a day. This method, seemingly cruel, demonstrates trust and respect for the patient's abilities and confirms the psychological principle that "behavioral change precedes belief change." When we choose to act, such as simply looking up at the sky or smiling, these body language choices can positively impact our emotions. This episode guides us from awareness to acceptance, from stress to anxiety, from ourselves to others, progressively showing us that anxiety is not a stumbling block in life, but rather a force that propels us forward. Through conscious practice and awareness, we can walk alongside anxiety and find opportunities for growth and healing.