Mastering the Art of Self-Calm: A Journey to Overcoming Anxiety
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Understanding Anxiety
During my third therapy session, my therapist made a striking observation: “You’re haunted.” As a 15-year-old, I found this both intriguing and unsettling. He continued, “You’ve embraced illusions that aren’t real.” However, I felt differently.
“I experience anxiety attacks,” I expressed. “It feels like they take over my body.”
“Yes, that sensation is genuine,” he acknowledged. “Once anxiety grips you, it can dominate.”
“So it’s real?”
“No,” he replied with a gentle smile. “The fears that fuel your anxiety are not real—they’re merely shadows. Your body is trying to protect you from these illusions.”
“Why does my body react this way?”
“It’s a response to perceived threats. The fear of future consequences is what's at play.”
This revelation sparked my interest. “What steps can I take?” I inquired.
“You’ll need to train your mind to recognize these shadows,” he advised. “I can guide you through some psychological techniques, but it might take years to see significant results.”
Though this wasn't particularly encouraging, my desire to alleviate my anxiety was strong.
“With time,” he assured me, “you will become proficient at calming yourself during an anxiety episode.”
Through subsequent sessions, I learned invaluable techniques.
Deep Breathing Techniques
You’ve likely heard about the importance of deep breathing. It may seem simple, yet it’s crucial. Sometimes, we need a reminder to breathe deeply rather than relying on instinct. Deep breathing helps ease the constricting feeling during anxiety attacks. It expands your diaphragm, alleviating pressure on your chest and facilitating better oxygen flow. This practice can lower blood pressure and calm the body’s “fight or flight” reaction.
Inhale deeply, expand your chest, exhale fully, pause, and repeat. Embrace the soothing sensation. Regular deep breaths train your body to reclaim control.
Acknowledge the Unnecessity of Anxiety Attacks
From an evolutionary standpoint, anxiety serves to keep us safe. However, it can also take over your life if unchecked. The intense nature of an anxiety attack can render you immobile. It’s essential to remind yourself that this anxiety response is primitive and not always relevant to your present situation.
In truth, this overwhelming sensation likely isn’t beneficial. It prevents you from enjoying life, envelops your mind in fear, and drains your energy. In those moments, remind yourself that this anxious feeling is natural but not critical for your survival. If you were genuinely in danger, panicking would be the least effective response.
Targeting and Reasoning with Spiraling Thoughts
Identify the root of your anxiety. What fear keeps resurfacing? Examine the “worst-case scenario.” What’s the most extreme outcome you can realistically anticipate? Is it something you can influence? Challenge the irrational nature of your anxiety with rational thought. If the fear is beyond your control, recognize that your anxious spirals are counterproductive. If it’s something manageable but you feel paralyzed, remember that confronting your fear will fortify you, and resolving the issue will alleviate anxiety.
Admittedly, some anxieties are complex—finances, relationships, and various stressors can amplify your worries. Release what you cannot control and devise strategies for what you can. Seek support from friends, family, or professionals if necessary. Overcoming anxiety requires determination and a proactive mindset, leading me to the final lesson I learned:
Building Resilience for Future Challenges
When you manage to soothe yourself and regain balance, celebrate your triumph! Boost your morale by affirming, “I can conquer this!” Acknowledge that you have the capability to overcome anxiety. While each attack may differ, they share one commonality: they’re responses to illusions.
Remember the techniques that worked for you. Was it empowering self-talk? A reassuring mantra? A specific thought process that led you to a calmer state? Maybe it was a distraction? Document how you triumphed over the attack and use that knowledge to empower yourself. Understand that more challenges may arise, but you possess the tools to defend against them. You are more than enough!
I often wish I could remember my therapist's name because they have significantly impacted my life. Even at 31, I still employ these strategies, and they remain effective. My therapist was right; it takes time to train your mind and body to combat anxiety. The investment is undoubtedly worthwhile.
Thank you for taking the time to read this.
— Casey
The first video titled "So, You're Having an Anxiety Attack (The Calm-Down Method for Stopping Anxiety Attacks)" offers practical methods for managing anxiety attacks effectively.
The second video, "From Chaos to Calm | Master Your Stress with These Tips!" provides valuable insights and techniques for mastering stress and finding tranquility.