Hijacked by Anxiety? How to Regain Your Inner Peace

Anxiety Blog Posts

• Living with Your Partner’s PTSD
  
• 4 Things Your Loved One with Anxiety Wants You to Know
  

  Anxiety is one of the most common mental health conditions across the globe. It can present itself differently, depending on the person. However, the basis of anxiety is an irrational fear or worry. Some people experience it over specific things, while others deal with Generalized Anxiety Disorder.Even though anxiety is so prominent, those that don’t struggle with it often have a hard time fully understanding how it feels or how it can impact someone’s life. If you have a loved one with anxiety, you undoubtedly want to be there for them and help however you can. If you don’t understand what they’re going through, that isn’t easy to do. Unfortunately, you might even come across as cold or uncaring. So, what are some of the things your loved one with anxiety wants you to know? The more you understand about anxiety, the more you can do what’s best for the person you care about. 1. Don’t Talk Them Out of Their Feelings There may be times when someone with anxiety asks you if their fear is justified. In those cases, you can do your best to reassure them. Other than that, don’t try to relieve any negative feelings by talking that person out of them. That suggests that their feelings aren’t valid or that they aren’t real. For the person dealing with anxiety, those feelings are genuine and can be overwhelming. Instead, listen to their feelings, validate them, and work with them to alleviate worries without belittling them. 2. They Can’t Shake the Irrationality Most people with anxiety have at least some understanding that their fears are irrational. It can feel like a constant battle inside their head between the rational and irrational. Unfortunately, the irrational is hard to get rid of. So, it often takes over. With that in mind, you don’t need to remind them about that irrationality constantly. Reassurance is one thing. But, telling someone with anxiety that their fears aren’t “real” will lead to embarrassment and could impact their condition even more. 3. They Can’t “Turn It Off” Some people with anxiety often deal with triggers. There are times when their symptoms might be worse. That doesn’t mean that they’re only feeling anxious around those triggers. Anxiety isn’t something that can be turned on and off with a switch. People dealing with it don’t want to feel it all of the time — but many do. They’re not doing it to get attention or to make anyone else’s life more difficult. If you ever find yourself getting frustrated or even annoyed by a loved one with anxiety, remind yourself of this fact. 4. They Appreciate Your Kindness If you don’t have anxiety yourself, there is no way you can genuinely or fully understand what someone with it goes through daily. When you’re willing to do what it takes to help them calm down, reassurance them, or just be a listening ear, they appreciate it. You don’t have to understand the full scope of anxiety to know how much it’s affecting someone you care about. It can be a very lonely condition, which can boost the fear and worry people struggling with it already have. By showing kindness, patience, and trying to understand as much as possible, you can make a big difference in your loved one’s life. — If you have a loved one with anxiety, it’s a good idea to educate yourself. Feel free to contact me if you’re struggling to understand what they’re going through. Or if it’s causing you extra stress in your own life, and you need to know how to manage it. Please reach out today.

• Coping with Quarantine-Induced Social Anxiety: How to Manage New Stressors
  

  It’s been a full year. Last March, a wave of funny internet memes emerged. The topics often explored the woes of forced introversion and social anxiety. Dark humor can be quite helpful in dark times. But now, however, the laughs have long since faded. Even folks who never struggled with social anxiety are feeling buried under so many new stressors and unknowns.Yes, the quarantine itself can be the cause of social anxiety disorder. There is no clear end in sight. Thus it has become necessary for us to better understand this condition. We must recognize its triggers and identify self-care steps we can take before things get worse. What is “Social Anxiety”? One thing social anxiety is: the third most common psychological disorder in the United States (behind depression and alcoholism). Some individuals struggle with specific social anxiety, e.g. public speaking. Far more common is a generalized form of the disorder of which the hallmarks are: Chronic worry Indecision Fear of embarrassment Anticipatory anxiety Depression Self-blame Feeling inferior Physiological symptoms may include sweating, increased heart rate, trembling hands, dry mouth, muscle twitches, and blushing. These symptoms and above feelings are most commonly triggered by situations like: Any type of introduction Dealing with strangers and/or authority figures Getting teased or criticized Being made into the center of attention, e.g. when everyone is asked to say something about themselves in a group Any time you’re watched while performing a task Enter the Quarantine To bring things back to the memes mentioned above, social distancing would seem like a boon for shy or introverted people. But even the socially aloof thrive on some human contact. A sudden shift to isolation is enough to throw anyone off their game. Healthy socializing requires practice. Meeting with others can now inspire fears of getting sick and fears of embarrassing oneself. This reality has the power to drive people into further withdrawal. The cycle deepens. There are other recent factors — civil unrest, political division, economic crisis, etc. These increase the likelihood of developing social anxiety. How to Manage Quarantine-Induced Social Anxiety Back Away From The Screens This is foundational. There’s fake news, of course. But even the real news is enough to drive anyone into hiding. Put down your devices, turn off your notifications, and give your mind a mini-vacation. In this setting, you can reclaim the clarity you need to better assess what is and isn’t a risk. Separate Worrying From Problem-Solving There are genuine reasons for concern in the world. But, there are always genuine reasons for concern in the world. Worrying is a normal reaction — if temporary. The key, when trying to manage social anxiety, is to move into problem-solving before worrying becomes entrenched. Challenge your inner critic. Anxiety is an excellent liar so fact-check its stories before moving forward. From there, focus on solutions. Start Small No one should be expected to rush right back into anything resembling “normalcy.” Take calculated risks and be patient with yourself. Connect with trusted friends and family members and let them know how you’re feeling. Ask them to help you ease back into the swing of things. Build Some New Routines The idea of going back to the way things were before can be daunting. Create a new schedule. Fill it with fresh ideas. Re-evaluate as needed. Practice Self-Care Prioritize your physical health as you manage your mental health. Safeguard crucial daily functions and patterns, e.g. Stick to steady sleep habits Make healthy eating choices Engage in daily activity and exercise You Are Not Alone Plenty of people are struggling these days. There is no shame in needing to step back and reassess what matters to you. Consider therapy as a first step. Read more about anxiety treatment and let’s set up a consultation to talk about your situation and your recovery.