Dealing with Severe Anxiety – Do you blame yourself for having anxiety?
If you have had an anxiety problem for any length of time, I bet you are very hard on yourself. You might beat yourself up for feeling the way you do. For missed opportunities that came your way or just feeling your life has been on hold.
Being hard on yourself goes hand and hand with anxiety. But it does not serve you, it only prolongs anxiety and stress.
It’s time to forgive yourself.
Forgiveness reduces internal psychic tension and that in turn helps heal anxiety at a deeper level.
This is a really short but powerful exercise for anyone who blames themselves for having anxiety.
1. Go back in time and think of the person you were when you first experienced anxiety. How old were you? Where were you living? What did you look like? Can you identify a trigger for the anxiety?
2. Now imagine that younger you are asking for forgiveness from the present day you:
Forgiveness for having anxiety.
Forgiveness for getting so scared.
Forgiveness for avoiding life
Forgiveness for making mistakes.
Forgiveness for feeling so lost and alone.
3. Can you listen and then forgive that younger you?
Sit with this for a while. Don’t rush it.
You don’t have to feel a deep level of compassion and forgiveness, but I would suggest you just open to the idea of it.
Jar that door open a little and the sliver of light that appears will help you heal much faster. If you can forgive yourself for having this anxiety problem, you start to accept yourself with more compassion.
Compassionate acceptance cools the intense heat of anxiety.
Try it.
No one else can do this for you.
Barry
Dealing with Severe Anxiety – Unmasking the shame of anxiety
I got a call from a woman the other day who wanted to talk about her panic attacks and general anxiety. She is in her early thirties and lives with her husband and kids in a small town.
She told me how anxiety and panic attacks were destroying her quality of life and everyday was turning into a pitch battle.
She used to travel all around the world for work, but today she finds it hard to step out the front door for fear of having a panic attack. She has two small kids and they have needs to be met. She has to get over this for their sake. That’s why we are talking.
I asked her if she had told anyone else about her anxiety problem besides her husband and doctor.
She explained that she had let a few friends know, but in general she kept it to herself, fearing others might start to gossip about it behind her back. I then asked her what it was that really troubled her the most about her anxiety.
She got a little irritated and said “haven’t you been listening to me? I can’t leave my home because of this and I have kids to look after. What could be worse than that?”
“No, I get that”, I said “but what REALLY troubles you about your anxiety?”
There was a long silence. Then after a moment she said, “not leaving home is just the half of it, the other stuff I could never admit to anyone, -I am too ashamed of it”
“Well try me” I said “I am pretty much a stranger to you and I don’t imagine we will ever meet in person. You have nothing to lose.”
“Okay…so deep down I fear I am losing my mind. Like I am losing touch with reality. I am not present with my children because I am the whole time thinking about how I am thinking, if that makes any sense?”
“Sometimes I have such disturbing anxious thoughts of a sexual or violent nature that I truly shock myself” she said as her voice broke with emotion.
Then another brief silence…
“Random ideas flash across my mind that only a deranged person would think of…”
“For example?” I asked
“Well, just this morning, I was feeding my little girl and I had this violent thought come to mind. It disturbed me so much I had stop feeding her and lock myself in the bath room for five minutes because I was shaking so much. I mean what kind of mother would think such a thing?”
“I am so ashamed and scared of myself. I would never act on these thoughts but how could I even think them in the first place! That’s what really upsets me the most, I feel I have no control over it”
“So I bet you think I am nuts right?”
“No not at all”, I said, “in fact I think you are perfectly normal. You are a sane normal person suffering from an overly anxious mind mixed with exhaustion and an active imagination. It is perfectly normal. It is not one bit pleasant but it is normal”
I told her that people can often admit to their doctor or close friends about the panic attacks or general anxiety, but they rarely admit to the things that really upset them the most about their anxiety. They hide their greatest fear so deep and suffer in silence because they fear being told they have a real serious problem.
It is normal for example, for such people to be afraid to pick up a kitchen knife in case they go nuts and stab someone.
Or they get anxious at times behind the wheel of a car, for fear of swerving uncontrollably into coming traffic.
Or they hate to stand on a balcony in case they suddenly decide to jump off it.
What these people do not realize is that what they are going through is much more common than they think. These intrusive thoughts are fuelled by a cocktail of high anxiety, exhaustion and an overactive imagination. A lot of people suffer from them (even people you know) but they would never admit it. These type of thoughts come with a feeling of deep shame for even having such thoughts in the first place.
In order to end shame you have to unmask it.
You have to admit it first clearly to yourself. You need to be clear in your own mind about what it is that you could never admit to another. Then the healing can occur.
If this is applicable to you and your anxiety, then post anonymously (or with your first name) about it below. When you start to unmask this shame it lessens its power over you.
Posting your story will also help others to open up about their own story. So much of getting over all anxiety is about learning to normalize what feels totally abnormal.
When you normalize anxiety you drop your resistance to it and that in turn releases the inner tension you feel around it.
If you do not want to post about it, then at least write it down on paper somewhere and expose it to the light of day.
Unmask it now so in time you can gracefully let it go.
Barry
To get more ideas about dealing with severe anxiety, watch this video – How to cope with anxiety | Olivia Remes | TEDxUHasselt
By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.
His informative site on all issues related to panic and anxiety attacks can be found here: What is the Best Way for Dealing with Severe Anxiety?
