Anxiety. Even just the word makes me feel uneasy. I’ve associated the word to the feelings of tension, stress and fear.
I want to preface this post by pointing out that, although I am a Registered Social Worker in the Healthcare sector, I am not a medical professional in terms of diagnosing mental health concerns. If you have concerns with anxiety or other mental health challenges, seek professional help from a licensed medical doctor. What I am writing is from personal experience.
Now, it doesn’t take a psychologist to notice- but I feel as though almost every one and their neighbour has some level of anxiety- most of which is self diagnosed. In today’s society we love to give labels to everything- to every feeling and thought, and to generically mold it to everyone’s individual experience. It is useful? Sure, it can be in many cases. But it can also create false narratives and beliefs in our mind’s that aren’t actually the truth- they create self-fabricated stories (and most of the time they’re not enjoyable stories like Alice in Wonderland– but if your story is just as fun as that, I’ll have whatever you’re taking, haha).
I mean, who doesn’t love a good story? We often believe that stories are something that we interpret and relate to outwardly, with what we read, hear and see, but most of the stories in our lives are actually in our own head- it’s how we make sense of the world. Sounds crazy, I know- and I am not talking about the lady you saw on the subway that was telling every one that she is the love child of Satan, that is here to destroy man-kind, no (that’s her self-perceived story). Let’s focus on your story. I’m talking about the time you texted your best friend, and didn’t get a response in a timely manner and proceeded to tell yourself that your best friend probably hates you and has now ghosted you- and that it was probably because of the time in 8th grade when you made fun of her inflatable pumpkin Halloween costume. I mean, It has to be the truth, if it’s what you are telling myself repeatedly, right?
We tell ourselves stories every single day- and these stories can change based on two powerful factors that can shape how we perceive our reality: assumption and speculation of an event, person or feeling that you have told yourself is the reality you are living in. What we are doing is instantly filling in the blanks, creating riveting scripts. These stories aren’t simply inaccurate; they’re destructive. We are creating our own angst- what we are actually fighting is a war with our own thoughts and feelings- not the perceived scenario we fear!
Our brilliant mind’s are designed to protect us, when we sense fear we either want to fight or flight. But what if we sense a fear factor that we have created in our own mind? How do we win the battle against ourselves? Well first off, from my own experience, the most important key point is to not battle against it but to listen and seek to understand the message– What is the piece of information our mind and body is telling us? It’s often confusing to decode our own thoughts and feelings if we’re not looking in the right places. Now this isn’t some hippy-inspired mantra to “give in to your fear” but more so to pause and ask yourself, “hey what’s up? You have my attention. I noticed you’re feeling uneasy and restless, what is my body physiologically feeling right now? What message can my current thoughts be trying to get across?”
On a personal note, I have experienced anxiety and panic attacks- they’re not fun. I have tried every technique I thought possible to relieve me from the unbearable and overwhelming fear that has come across me at times. What I came to realize over time and lots of reading/listening, is that I was going about it the wrong way. I was trying to change my situation on the outside, not within myself. If I was feeling anxious, I used to try to quickly switch my attention elsewhere, or tell myself “you are being ridiculous, it’s your fault”, and obviously all that did was drown me in a spiral of negative emotions that created more anxious feelings. My problem was, was that every time I felt anxiety coming on, I tried to fight it and do anything possible to make it go away– but it wasn’t going to go anywhere unless I faced it.
I had a real “A-HA” moment on my way home from work one day. I was listening to one of my favourite podcasts (Mark Groves- IG: createthelove), and he had a holistic psychiatrist on as a guest speaker (Dr. Kelly Brogan). She said something along the lines of- imagine your anxiety as a scenario in your mind. Imagine that you’re running away from what seemingly feels like a mad-man, who is chasing you. You feel scared and vulnerable and you try to run as fast as you can to get away. The narrative we are telling ourselves is RUN, because if you don’t…something bad is going to happen to you! But wait- let’s try this another way. Imagine that you are running from the same man who is chasing you endlessly, but instead of continuing to run- you stop and get curious. You stop the man in his tracks, and he looks at you and hands you an envelope. The envelope contains all the information you need to understand why you think and feel this way, when you feel like you should run. You read it, and pause and the man disappears, as his job was done, for now. As dramatic as that may sound, this is the perfect imagery of our anxiety trying to teach us something about ourselves, but if we don’t stop and pause and be in the present, we can never understand or make sense of our thinking, because we are just running in circles within our narrative.
The simplest way to test how our own thoughts effect your feelings and current emotional state is to think back to something that has already happened- a situation in which you felt scared, anxious and overwhelmed. Notice how your body automatically responds to those thoughts, by re-living those feelings (i.e. shallow breathing, grinding teeth, faster heart rate, sweaty palms, etc). Our mind reacts to what we tell it to do and feel- believe it or not. If we believe something is true and we unknowing make ourselves believe it is the truth- no matter what the actual reality is, our mind and body responds accordingly. Change your story and you can actually change your “truth”- easier said than done, I know.
How do we Begin to Change Our Story?
1. Stop, Feel, and Listen
Be in tune with your body, and what it is telling you. Our bodies never lie, they are always in-tune with your mind and thoughts. When you feel your heart rate increase, or you begin to sweat, or your breathing quickens, pause and ask yourself, “What is my body feeling in this moment?” and also “what am I thinking is happening right now or is going to happen to me?”. Becoming aware of both your internal and external reactions to circumstances and thoughts in your mind is a foundational step in understanding your anxious thought patterns.
2. Pause and Connect to Your Environment
When we are in an anxious state, we are not living in the present moment, but rather in our own thoughts (past, or future). Pause and breathe, while continuing to take deep breaths, take a moment to notice the space that you are in. Attach yourself to the present– If you are in a room, focus your attention on items in your room (i.e. lamp, bed, cat, window), If you are outdoors, notice your surroundings: tree, cloud, water, building, etc. Focus on anything that helps you attach yourself to what is in front of you in the here and now. When we are anxious, we are disconnected from our bodies, meaning our brain is somewhere else and our bodies are in the present.
4. Ask Yourself These Two Questions:
1. What is the current story/dialogue I am telling myself? Is this based on my own assumption/speculation of the situation or is it based on actual, objective fact?
2. How is my body feeling when these thoughts I tell myself occur? Keep note of how your thoughts make you feel physically, our bodies are very interconnected to our self-dialogue.
5. Let go of What You Can’t Control
When an anxiety-inducing circumstance occurs, we’re quickly reminded how much is outside of our control. When you feel you are in a safe space, write down all the situations of people/events in your mind that often bring you a sense of anxiety- but remember Step 4, “is this situation my own assumption/speculation, or is it reality based on facts?” Then write out all the things you can control in that situation, and all the things you cannot control. Consider placing these “un-controllables” in a mental storage unit located far away from your present thoughts. Since these issues are beyond your control, there’s no reason to allow them to take up valuable space in your mind and body. Focus your mind on all the things you can control and do to contribute to the new story.
6. Be your Own Friend, Not Bully
Observe how you speak to yourself when anxious thoughts occur, “Stop thinking about it, you idiot”, “It’s all your fault”, “You’re a failure if you can’t do this”- Does it sound familiar? It’s almost like you’re annoyed by a pest that won’t listen. Well, maybe it is because you’re not listening to “it” (you). It is going to keep at it till you listen, empathize and understand. That’s what friends are for isn’t it? If we can’t back ourselves up, how do we expect other people to? Be gentle with yourself, you’re experiencing a lot right now. Turn your internal dialogue around to reflect how you really want to feel, “You’re so strong to have felt this way for this long”, “You are doing everything you can, and it is enough”, “You’re evolving in to something beautiful”. Speak to yourself the way your bestest friend would want to speak to you when they see you struggling in the moment.
7. Seek-Out Activities/Connections that Keep You in the Moment
Anxiety often gets us side-tracked in our daily living- it keeps us in the past or future. This step can look different for every one, but the key is to do-more of the things that keep you in the present moment, Depending on the person, this could mean going for a run, listening to music, connecting with a friend, meditating, or working out. It should be an experience that energizes you, and keeps you focused on what you are doing and experiencing in that very moment. Although this can also be looked at as a coping mechanism, its usefulness lies in the fact that doing something meaningful to you releases endorphins, which cause you to feel better- clear your mind, during a time when you need to assert control over your thoughts/emotions.
A lot of our stories from our past cannot be changed. But the stories we tell ourselves on a daily basis can- it’s a “choose your own adventure” story, the real life series. You have control over how you choose to think about each given situation and interpret it the way you choose to. Once we begin to understand our mind’s default path, we can change the way the story goes. Although we can’t control the situation/event at hand, we need to understand and grasp what is factual and what is our perceived truth, that is based on our subjective thoughts and emotions. And remember, none of us have it all figured out, we’re all in this together
xo