Anxiety
Anxiety is a tricky issue because everyone has some degree of anxiety and in small amounts, it helps keep us out of danger. A problem occurs when we let anxiety take too much control over our minds, causing us to see danger everywhere.
Working on controlling anxiety involves addressing both how the mind and the body experience it. In therapy, there are a variety of approaches we can use, but the ultimate goal is to help you notice when anxiety is overwhelming and learn how to calm your mind and body.
1
Work on calming the body
Often times your body becomes stressed and nervous only because your mind is sensing danger. To a degree, your body just goes along for the ride and puts you in Fight/Flight/Freeze without understanding why. The first step to controlling anxiety is learning how to calm the body. In therapy, we will work on various relaxation techniques you can use in your daily life to help monitor your body stress.
2
Recognizing the "Anxiety Voice"
Once you have calmed your body, it is time to address the real culprit behind your anxiety: your anxiety voice. We all have an inner voice that narrates experiences as we live our lives. Sometimes this voice talks to us, and other times it comments on what we are experiencing (some people don't hear a voice but see 'writing' from this voice). When anxiety has too much control, the inner voice depicts danger everywhere. This voice often convinces you some things are more dangerous than they really are. This is the voice we want to address. Sometimes it involves recognizing this voice; other times, it requires directly confronting it. The best way to confront the anxiety voice is to ask it for 'proof' of what it perceives as danger. Sometimes, this simple confrontation is enough to help you regain control over your anxiety.
3
"Thank" your anxiety voice
This can be a difficult concept to accept, but sometimes all anxiety wants from you is to acknowledge its message. Believe it or not, anxiety only wants to keep you alive, but it needs to work on the message. Ignoring anxiety generally only causes it to scream louder in your mind. Sometimes, all it needs from you is acknowledgment that you heard it.
"Thank you, anxiety, for letting me know I might be late to the meeting."
"Thank you, anxiety, for reminding me to focus on this deadline." "Thank you, anxiety, for letting me know I should walk in another direction."
This is not always the easiest action, but learning to accept your anxiety rather than avoid it is crucial to establishing mental peace.
4
Detach from the anxiety voice
In some situations, anxiety may be such a dominant voice in your head, it is hard to recognize your own voice. In therapy, we will work on recognizing the anxiety voice and helping to put it in perspective so it does dominate your daily life. This can be difficult at times and many sessions may be needed to help you gain control.
Get in Touch
Ready to gain control over your anxiety? Call or email me to schedule your first appointment.