As a therapist, I’ve had the privilege of witnessing the resilience of individuals facing anxiety head-on. Anxiety is not just a feeling; it’s an experience that can cloud our minds, steal our joy, and hinder our ability to live fully. However, it’s essential to know that anxiety doesn’t define us, and there are effective strategies to reclaim our peace of mind.
Understanding Anxiety: Unveiling the Inner Turmoil
Anxiety is more than just worrying excessively; it’s a complex interplay of thoughts, emotions, and physiological responses. Many of us experience it at some point in our lives. Symptoms can include feeling restless or on edge, being irritable and getting tired easily. It often comes with having sleep difficulties or tense muscles. However, for some people, anxiety becomes a constant companion, intruding upon daily life and making even the simplest tasks seem daunting. It can also lead to panic attacks.
Understanding anxiety involves recognizing its manifestations – the racing heart, the knot in the stomach, the persistent thoughts of impending doom. It’s acknowledging that anxiety thrives on uncertainty and thrives on our fears, often amplifying them beyond proportion.
Navigating Through the Storm: Strategies for Overcoming Anxiety
The journey to overcome anxiety is not always easy, but it is undoubtedly worthwhile. Here are some strategies that can help you navigate through the storm:
1. Embrace Mindfulness: Mindfulness teaches us to be present in the moment, to observe our thoughts and feelings without judgment. Through mindfulness practices such as meditation, deep breathing, or body scanning, we can cultivate a sense of calm amidst the chaos of anxiety.
2. Challenge Negative Thoughts: Anxiety often feeds on distorted thinking patterns, convincing us of worst-case scenarios that may never come to pass. Cognitive-behavioural techniques can help us challenge these negative thoughts and replace them with more realistic and balanced perspectives.
3. Practice Self-Compassion: In moments of anxiety, it’s easy to succumb to self-criticism and blame. However, practicing self-compassion involves treating ourselves with kindness, understanding, and acceptance, especially during times of struggle.
4. Build a Support System: You may feel alone in your suffering. However, Aware’s recent study reported that 3 in 4 adults (74 percent) felt affected by anxiety with almost half of those (48 percent) saying they experience anxiety frequently. (2023) Seeking support from friends, family, or a therapist can provide validation, encouragement, and a sense of connection during challenging times. Remember, you don’t have to face anxiety alone. There is a beautiful and poignant friendship quote from Winnie the Pooh which comes to mind. (And yes, I did say Winnie the Pooh!). ‘Pooh, what’s the bravest thing you’ve ever said?’ asked Piglet. ‘Help.’ said Pooh. (2021)
5. Engage in Self-Care: Taking care of your physical and emotional well-being is crucial in managing anxiety. Prioritize activities that bring you joy, whether it’s spending time in nature, pursuing hobbies, or simply taking a moment to relax and unwind.
6. Seek Professional Help: If anxiety significantly impacts your daily functioning and quality of life, don’t hesitate to seek professional help. Often the stress which creates anxiety comes from our own thinking. Our body is listening to and responding to these thoughts as if they are threats happening to us now. By learning to change our thought processes, we can tell our body to stop triggering the stress response. Therapists can provide evidence-based treatments such as Cognitive Behavioural Therapy (CBT). Your therapist will provide you with the tools to manage your anxiety.
Embracing the Journey: Cultivating Resilience and Hope
Overcoming anxiety is not a linear process; it’s a journey filled with ups and downs, breakthroughs, and setbacks. It requires patience, courage, and a willingness to confront our fears. Remember, progress is not measured by the absence of anxiety but by our ability to navigate through it with resilience and grace.
As you embark on this journey, know that you are not alone. Countless individuals have faced anxiety and emerged stronger on the other side. With dedication, support, and a steadfast belief in your own capacity for healing, you too can find inner peace and reclaim control over your life.
In the words of Viktor Frankl, “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” May you find the courage to embrace that space and discover the freedom that comes from overcoming anxiety. (1946)
Written by Mary Frances Byrne
Counsellor, Fairview Therapy Centre
