Anxiety
Terry’s* journal describes her fears.
“Every day feels like I’m walking on a tightrope.”
I’m just waiting for something to send me off balance. I can’t seem to escape these overwhelming waves of anxiety that flood over me, even when nothing bad is happening.
At first, it was just occasional worry, but now it’s constant – like there’s always a little hum of dread beneath everything.
Sure, I get most of my things done and put on a happy face. But I wonder how much worse things will get for me.
“The “what-if’s” constantly loop in my head.”
“What if I’m not good enough?”
“When I tell people what’s going on inside, they don’t get it. They think I’m overreacting or just need to “calm down.” But I can’t calm down. My body doesn’t listen to me.”
The worst is when I suddenly feel like I’m trapped and suffocating. Then, the panic attacks hit. My heart pounds, my thoughts scatter, and I feel like I’m about to pass out or die.
“I feel like I’m becoming progressively more disabled.”
“I still do well at work, but sometimes, I have to run to the restroom to calm myself in private.”
“I fear that my boss and coworkers will soon see how impaired I am.”
“My family needs me to be the glue that holds everything together, but I can barely hold myself together some days.”
I helped Terry defeat that anxiety monster.
Cognitive-Behavioral Therapy (CBT) – Getting control of the mind
We identified the automatic negative thinking that fueled her anxiety. I guided her in recognizing patterns of catastrophic thinking, where she imagined the worst possible outcome for any given situation.
We also challenged all the “what-ifs” littered in her mind. For example, she feared fainting in public. When she saw there was no real evidence to rationalize her fears (she had never fainted before and was perfectly healthy), she was able to reframe those ideas into a more positive, optimistic outlook.
Finally, we did a deep dive into her most common negative beliefs (“cognitive distortions”). She learned to observe them, dispute them, and replace them with more realistic, positive beliefs about herself and her environment.
Dialectical Behavior Therapy (DBT) – Getting control of the body
We fostered her mindfulness: staying grounded in the present and reducing emotional reactivity. By becoming aware of her thoughts and feelings without judgment, she learned to accept emotions without letting them take control.
I taught her techniques for deep and paced breathing, scanning her body, relaxing her muscles, and how to keep herself grounded. She was able to calm the physiological symptoms of anxiety that caused intense distress and panic attacks.
I also helped her promote positive emotions by engaging in activities she enjoyed. In so doing, she built her capacity to resist anxiety in social settings. It also bolstered her interpersonal skills and bolstered her confidence around others. We actually practiced during our sessions.
You can overcome anxiety, too.
Get the tools to control your thoughts and emotions… before they take control of you.
Challenge your thoughts.
Pause before reacting.
Keep your body relaxed and grounded.
You can do this! Call (757) 967-7342, and we’ll talk about how I can help during your free consultation.
*Name and story are composite narratives and do not reflect an actual client.