Chances are, if you’re dealing with bizarre, mysterious physical symptoms that doctors can’t figure out, scary intrusive thoughts, or feelings of unreality, you’ve tried everything to make these symptoms go away. From supplements and breathing techniques to yoga and lifestyle adjustments, nothing seems to provide lasting relief. In this blog post, I’ll share five steps to overcoming these symptoms once and for all, focusing on long-term freedom rather than short-term comfort.
Step 1: Rule Out Underlying Medical Conditions
Consult Your Doctor: The first and most important step in your recovery journey is to ensure that you’ve gotten everything ruled out by your doctors. Anxiety can be a side effect or symptom of something else going on in your body. Make sure your organs and vitals are functioning properly, and your blood tests are clear. If your doctor hasn’t found anything, the good news is that your symptoms are likely due to anxiety.
Step 2: Understand the Mechanics of Anxiety
Anxiety as a Stress Response: Understanding the mechanics of anxiety is crucial. Anxiety isn’t just an emotion; it’s a stress response. When you’re under prolonged stress, your nervous system becomes sensitized, making it more responsive to potential threats. This heightened sensitivity can cause intense physical symptoms, intrusive thoughts, and feelings of depersonalization or derealization.
Step 3: Respond to Your Symptoms Effectively
The ALARM Acronym: Historically, you might have tried to avoid or find short-term relief from your symptoms. Instead, learn to respond to them effectively using the ALARM acronym:
- Acknowledge: Recognize the symptom and acknowledge its presence.
- Label: Identify it as a symptom of anxiety.
- Accept: Allow the symptom to be there without resistance.
- Refocus: Shift your focus back to your daily activities.
- Move On: Continue living your life despite the symptoms.
Step 4: Navigate Setbacks
Expect Ups and Downs: Anxiety recovery isn’t linear. You’ll have days where you feel great and days where anxiety hits hard. Understand that setbacks are part of the recovery journey. Don’t measure your progress based on symptoms; instead, focus on how you respond to them. Setbacks are opportunities to practice your response and strengthen your nervous system.
Step 5: Regain Core Confidence
Build Lasting Confidence: Confidence is situational, but core confidence means feeling secure in any situation because you know how to respond to anxiety. As you learn to respond to symptoms, deal with setbacks, and understand the mechanics of anxiety, confidence will naturally follow. Remember, confidence is a byproduct of effective response and resilience.
Bonus Step: Never Fall Back into the Cycle
Conscious Recovery: The goal isn’t just to recover but to ensure you never fall back into the anxiety cycle. Understand the principles and mechanics of anxiety, learn how to respond effectively, deal with setbacks, and build core confidence. As you consciously navigate your recovery journey, you’ll prevent future relapses.
Conclusion:
Overcoming anxiety symptoms requires a shift from coping mechanisms to long-term solutions. By ruling out underlying medical conditions, understanding the mechanics of anxiety, responding effectively to symptoms, navigating setbacks, and building core confidence, you can achieve lasting freedom from anxiety. Remember, recovery is a journey of self-discovery and growth.
FAQs:
- What should I do if my doctor can’t find anything wrong?
- If your doctor hasn’t found any medical issues, it’s likely that your symptoms are due to anxiety.
- How can I effectively respond to anxiety symptoms?
- Use the ALARM acronym: Acknowledge, Label, Accept, Refocus, and Move On.
- What should I do during a setback?
- Understand that setbacks are part of the journey. Focus on how you respond to symptoms rather than measuring progress by symptom presence.
- How can I build core confidence?
- Confidence comes from understanding the mechanics of anxiety, responding effectively to symptoms, and dealing with setbacks.