3 Ways To Start Your Anxiety Recovery Journey
Anxiety is an emotion we often experience when we encounter situations that put us on edge. It can be described as a feeling of worry, nervousness, or unease about something that may be deemed a threat to us. Anxiety is often a natural response to present stress or an unresolved issue previously encountered, but it can become a problem when it begins to interfere with daily life. People with anxiety disorders experience excessive and persistent worry, fear, or dread that can be overwhelming and debilitating. Symptoms of anxiety can include physical symptoms such as rapid heartbeat, sweating, and difficulty breathing, as well as emotional symptoms such as restlessness, and difficulty concentrating. Many often feel like anxiety will be a part of their lives forever however, you can recover. Here are three (3) tips to start your anxiety recovery journey.
1. Acknowledge that anxiety recovery is up to YOU
The first step to start your recovery journey is to realize and acknowledge that YOU need to do the work. Not your doctor, family, or friends, but you. Your mind is extremely powerful however, you can control what you feed it and how you use it. Committing to breaking unhealthy thought patterns can catapult your recovery from the debilitating symptoms associated with anxiety. Finding ways to maintain your commitment can also bring put you back on track when you start drifting. Formulate a contract with yourself that outlines your goals, rules, and ways to reward progress. Find an accountability partner and mentor, preferably someone who experienced anxiety, and engage in activities that help alleviate stress.
“Whether you think you can, or you think you can’t – you’re right,”
Henry Ford
2. Do not fear the symptoms
When suffering from anxiety, you often fear the symptoms, especially if you also have panic attacks. This is understandable as they are very uncomfortable. However, if you think about it, your brain is only trying to protect you. Fearing the symptoms or trying to avoid a panic attack can actually trigger an attack as you become so hyperfocused on avoiding that awful feeling. Fearing your symptoms can also make the recovery process longer. Acceptance goes a long way in recovery and can help you reprogram your brain to tell it that there is no real or imminent threat. When you feel the symptoms coming of an attack, allow them to pass, but do not focus on them. Instead, use coping tools to help you work through the physical and mental manifestations. Take long and deep breaths, drink cold water, use icepacks to ease sweating, and reframe the negative thought that triggered your symptoms. Remember, what you resist, persists.
3. Be patient with yourself and the process
Know that recovery will not come overnight and it will take time. It is also important to acknowledge that you will experience setbacks and that’s okay, but don’t get frustrated and lose hope. Be patient with yourself, stay the course, and trust the process. When you feel down and alone, pray for strength and lean into your faith, ask for help, and call on your support system. Also, do not set a recovery date or timeline as this can really discourage you if you don’t meet your deadline. Instead, celebrate your small wins and keep a gratitude journal to look back at all the progress you’ve made.
Anxiety recovery is possible but will require a lot of work and commitment. If you are experiencing persistent anxiety that is affecting your daily life, it is important to seek help from a mental health professional.