6 Questions to Ask Yourself During an Anxiety Episode
Fighting off anxiety sucks.
As someone who suffers from anxiety so much he identifies with it, I regularly have to deal with vicious cycles of stress. That stress has real consequences, such as my short temper and my poor relationship with food.
As I grow older, I keep learning that dealing with an “anxiety episode” really just comes down to 3 things: acceptance, discovery, and redressal.
I used to deal with serious anxiety episodes 4–5 times a week. Now, I only get serious anxiety once every 7–10 days. Still bad, but it indicates progress. It indicates a possible long-term solution.
My method of acceptance, discovery, and redressal is to ask myself 6 questions during an anxiety episode:
- Am I anxious?
The answer must always be yes — start with acceptance. - Am I safe?
If I’m at home or another safe place, this helps soften the stress.
If I’m not safe, this helps identify the problem. - What are the things bothering me?
During an anxiety episode, I usually find several things that are “wrong”. It is important to allow those thoughts to flow. - What is really bothering me?
It’s one thing. It’s always one thing. It might not even be on the list from question 3. - Can I do something about it right now?
Helps identify the scope of the problem, and possible solutions. - Do I want to do something about it right now?
This is important. Sometimes I know the solution, but I don’t want to do it. The solution itself is overwhelming in the moment.
When I answer question 6, I usually feel a little better. I can’t just work through every problem that triggers anxiety. I’m anxious for a reason, and acknowledging that signal from my body first is a kindness.
The solution is second to accepting my feelings. Acceptance signals to my body that I will try not to let such a situation arise again. That kindness improves my relationship with myself.
And that is the long-term solution to anxiety.
If you suffer from anxiety, try these six questions. Be kind to yourself.
A word of warning. Panic attacks are a whole different monster. I hope you never, ever experience one. I’ve had five, and each is a horrible and vivid memory.People confuse anxiety attacks and panic attacks, which is why I use “anxiety episode” to avoid confusion.An anxiety episode will cause you to be worried or stressed. A panic attack is straight fear — fear of imminent death. It is an exponentially more overwhelming feeling.If you’ve suffered a panic attack, talk to a therapist. Seriously. Get help ASAP to ensure they don’t happen again.Didn’t mean to end this one so ominously. Sorry.
Take care of yourself.
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