What to Do if you Have Anxiety about Anxiety
Do you remember the last time you felt anxious? The last time you felt the discomfort of being on edge, restless, shaky, and afraid? The time you struggled to fall asleep because your mind wouldn't just shut off?
Of course, you remember. It's hard to forget something so overwhelming and all-consuming that it's hard to focus on anything else. And it's because anxiety is just so awful that you're likely to dread it taking over again.
What Causes Anxiety about Anxiety?
Anxiety is a cycle that's hard to break, and one big reason is that the mere thought of anxiety can bring on more of it. And because this dread is so ingrained in the natural cycle of anxiety, it's also highly common! We refer to this as "anxiety about anxiety" (a.k.a., being anxious about being anxious).
Anxiety about anxiety is all about your mind wanting to avoid anxiety's physical and emotional discomfort. It's the same idea as "regular anxiety," where we tend to anticipate or fear something bad going wrong.
The question is now, how do you handle this? How do you manage something that you might already be having trouble managing? I know - that was a bit of a mouthful. But let's not let our anxiety get ahead of us. Instead, let's get ahead of our anxiety and explore a few things you can do when you have anxiety about anxiety:
Challenge your thoughts
Challenging your thoughts is one of the most helpful things you can do to manage anxiety. Just because you're thinking something doesn't make it true! We have to remember that our thoughts are not always accurate, especially when anxious.
Try to identify the unhelpful thoughts or beliefs driving your anxiety about anxiety. Once you identify them, ask yourself if there is any evidence to support them. If not, or if the evidence is weak, challenge the thoughts by coming up with an alternative, rational, and more helpful explanation. And remember that consistent thought-challenging practice is key.
Try asking yourself:
Do I have any evidence that what I'm thinking is true?
What's the likelihood of this thing happening? Has it happened before?
Can I get through this if it does happen? How did I cope with it before?
Focus on the present
One of the main things that can fuel anxiety about anxiety is dwelling on past experiences. When we focus on the past, we often dwell on things that went wrong or didn't go as planned. This can lead us to believe that it'll happen again because something bad happened once.
Instead of dwelling on the past or worrying about the future, focus on the present moment. Practice becoming aware of your feelings, thoughts, and physical sensations here and now.
You can practice this by using grounding or mindfulness techniques, such as focusing on your breath or a certain object. Try to be as present as possible, noting any changes in your thoughts, feelings, and body without judgment.
The more you practice being present now, the easier it will be to do it when you feel anxious.
Check out my recent Instagram post for more on this topic!
Determine what's bothering you & what you can change
Okay, well, in this case, we know that what is bothering you is the idea of anxiety. But what is it exactly about your anxiety? And how in touch with your feelings and sources of anxiety are you?
So many things can trigger anxiety, so journaling regularly is a great practice. Alternatively, you can jot down things in a notepad as they bother you.
Once you determine what's causing your anxiety, you can figure out what you can do about it. If your anxiety is caused by a certain situation, such as work or school, can you change anything about it? If your relationship with someone causes your anxiety, can you talk to them about it?
We can't control many things in life, but there are also many things we can. Determining what we can and cannot change is a helpful place to start.
Talk to someone who gets it
It can be incredibly helpful to talk to someone who understands what you're going through. This could be a friend, family member, therapist, or anyone else you feel comfortable talking to about your anxiety. Talking about what you're feeling can help you better understand your anxiety to discover even more personalized ways to manage it.
If you don't have anyone in your life who you feel comfortable talking to about your anxiety, many online support groups can be really helpful. You can also check out my blog for more resources on anxiety.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
