Anxiety
Anxiety attacks are difficult to manage and can definitely derail your life. However, having the right tools at your disposal can help you manage and prevent anxiety attacks. Positive psychology and cognitive behavioral therapy (CBT) offer practical ways to regain control when anxiety hits. In this article, we will look at how to use these approaches to calm an anxiety attack and feel more in control of your emotions.
Understanding Anxiety Attacks
Anxiety attacks happen suddenly, often leaving you feeling like you are losing control. You might experience symptoms such as a racing heart, a sense of impending doom, shortness of breath or dizziness. These physical sensations can make anxiety attacks feel intense, but it is important to remember that they are not life-threatening. Understanding the way anxiety works in your body is the first step toward managing it effectively.
What is Positive Psychology?
Positive psychology focuses on building strengths, improving well-being, and cultivating a resilient, positive mindset. Unlike traditional psychology, which often deals with fixing problems, positive psychology emphasizes enhancing what is already working well in your life. During an anxiety attack, you can apply this approach to help you shift your mindset and focus on strengths and positive experiences.
How to Use Positive Psychology During an Anxiety Attack
Shift Your Focus: When anxiety strikes, it is easy to get caught in a cycle of negative thoughts. Try to redirect your attention by focusing on something positive. Think of a memory that makes you feel calm or a person that makes you happy, visualize that memory/person. This simple practice can interrupt the anxiety cycle and bring your focus back to the present moment.
Practice Gratitude: Research in positive psychology shows that practicing gratitude can reduce anxiety and stress. Take a moment during an anxiety attack to mentally list three things you are grateful for. It could be something small, like a homemade meal, or something larger, like a new job opportunity.
What is CBT?
CBT is a widely-used treatment that helps people change unhelpful thinking patterns and behaviors. CBT focuses on the interconnected relationship between thoughts, feelings, and behaviors. By identifying negative thought patterns, you can learn to push back against them and replace them with more realistic, or even positive, thoughts to improve your mental health.
How to Use CBT During an Anxiety Attack
Focus on the Present: Anxiety often pulls us out of the present moment and into the future. By focusing on the here and now, you can reduce anxiety. Practice grounding techniques such as noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps you stay connected to the present and distracts your mind from anxious thoughts.
Use Breathing Exercises: CBT encourages slow, deep breathing to calm the nervous system. Try a few box breathes which involve inhaling for four counts, holding for four counts, and exhaling for four counts. This technique helps to counteract the fight-or-flight response triggered during anxiety attacks.
Combining Positive Psychology and CBT
Both positive psychology and CBT are powerful tools on their own, but together, they can be even more effective. These approaches give you the skills to control your thoughts and emotions during stressful moments, helping you feel more grounded.
Conclusion
Anxiety attacks are challenging, but they do not have to control you. Using positive psychology and CBT techniques can empower you to push back against the anxiety sneaking in. If you practice these techniques, particularly with an anxiety therapist, they will become tools that you can rely on in moments of anxiety, helping you feel more at ease. I regularly incorporate CBT and positive psychology into my sessions. If that sounds like something you are interested in, book an appointment for anxiety therapy with me.
Anxiety
Anticipatory anxiety can affect anyone, from teens stressing about school to adults worrying about a work presentation or their relationship. But what exactly is it, and why do we experience it? In simple terms, anticipatory anxiety is the feeling of anxiety before an event or situation happens. It’s the worry or dread we feel about the “what-ifs” and the potential outcomes we can’t control. This type of anxiety often occurs when we’re thinking about something in the future and fearing the worst.
Why Does Anticipatory Anxiety Happen?
Our brains are wired to anticipate danger. This was helpful throughout history when humans needed to stay alert for threats, but it can be unhelpful today when there is no real danger. Anticipatory anxiety is linked to how we process uncertainty. When we’re uncertain about an outcome, our minds may jump to negative conclusions.
Stressors that trigger anticipatory anxiety vary, but the common thread is that we can’t predict what will happen. For example, a student might feel nervous about an upcoming exam because they don’t know exactly what the test will cover or how well they’ll perform. An employee might have anxiety about a meeting because they don’t know how their boss will react to their presentation.
How Does Anticipatory Anxiety Show Up?
Anticipatory anxiety doesn’t just affect our thoughts; it also shows up physically. You might feel a tight chest, sweaty palms, or an upset stomach. These physical symptoms are a result of the body’s natural stress response—commonly known as the “fight or flight” reaction. This happens because our body is preparing to face what it perceives as a threat, even though the “threat” is usually just the anxiety-provoking event in the future. Some other signs of anticipatory anxiety include:
- Trouble sleeping or concentrating
- A racing heart or shallow breathing
- Restlessness or a feeling of being on edge
- Overthinking or obsessing about what could go wrong
How Can You Manage Anticipatory Anxiety?
Challenge Negative Thoughts: When you’re feeling anxious about the future, it’s easy for your mind to jump to negative thoughts. The key to challenging those thoughts is to consider whether you actually have evidence to support the thought, or if it is the anxiety talking. In many cases, you’ll find that the worst-case scenario is unlikely.
Focus on What You Can Control: Instead of stressing about everything that could go wrong, try to focus on the things you can control. Maybe you can study for an exam, prepare for a meeting, or practice a presentation.
Mindfulness and Deep Breathing: Mindfulness is all about being present without judgment. Taking time to breathe deeply and stay in the moment can help you manage anticipatory anxiety. Deep breathing can activate your parasympathetic nervous system, which calms your body’s stress response.
Prepare, But Don’t Over-Prepare: There’s a balance between being prepared and overdoing it. Over-preparation can fuel anticipatory anxiety because it can create more things to worry about. Instead, focus on preparing just enough, then give yourself permission to stop, and relax before the event.
Talk It Out: Sharing your worries with someone else can relieve a lot of tension. Talking to a friend, family member, or therapist can help you gain perspective and feel supported. Sometimes, just having someone listen to your anxiety can make it feel more manageable.
Conclusion
The next time you feel overwhelmed by worry about the future, remember that anticipatory anxiety is a common response. You don’t have to let the fear of what’s coming stop you from enjoying in the present. As a therapist, I can work with you to help you conquer your anticipatory anxiety. Visit my contact page for more information on my offered in-person and virtual anxiety counseling options.
Anxiety
Anxiety affects everyone in different ways, but one thing is clear: those racing thoughts can be hard to turn off. You’ve probably heard the usual advice of deep breathing, mindfulness, and distraction, but let’s explore some fresh ideas you may not have tried. These tips combine clinical insights with simple techniques that can help you manage anxious thoughts.
1. Write in 3rd Person
Journaling is a common suggestion, but let’s take it a step further. When you feel those anxious thoughts creeping in, write about them as if you were describing someone else. Use third-person language and reflect on their feelings, fears, and thoughts. For example, “She is really worried about what will happen at the meeting tomorrow. She feels like she might mess up, but she is overthinking. In reality, she has prepared well, and the meeting will likely go smoothly.” Shifting to the third person can help you detach from your own anxiety and look at the situation from a more objective and less emotionally charged.
2. Break the Thoughts Down (Literally)
When anxiety hits, your brain can get flooded with many thoughts all at once. Instead of letting them pile up, try breaking them down to examine them. Open a note on your phone and write down each anxious thought. Then, next to each thought, write a short, neutral response. For example, if you’re worried about a first date, you could write: “I’m worried they won’t like me.” Response: “I’m going to be myself and if they don’t like me, then they aren’t meant for me anyway.” Writing these out makes them feel more concrete and gives you a sense of clarity and control over your thoughts.
3. Redirect Your Thought With a Focus Walk
A traditional walk might help clear your head, but a walk with intentional focus could be more effective. As you walk, deliberately focus your attention on the details of your surroundings. Notice the colors of the leaves, the texture of the sidewalk, the sound of your steps. By tuning in to the present moment and your senses, you break the cycle of anxious thinking. Plus, the endorphin boost from the walk can help improve your mood.
4. Find and Feel the Tension
When anxiety is high, try to bring attention to where your body feels tense. Shoulders? Chest? Stomach? Once identified, challenge yourself to hold onto that tension for a few breaths. When the time is up, take a deep breath and let go. The idea is to confront the discomfort head-on, breaking its grip through awareness and controlled release.
5. Turn on Do Not Disturb
Using “Do Not Disturb” mode on your phone can help reduce anxiety when we are constantly bombarded by notifications from messages, social media, and the news. It provides a structured way to create mental space by limiting interruptions, which can lower the pressure of immediate responses and constant digital engagement. By silencing notifications, you give yourself permission to focus on the present moment, whether it’s studying, relaxing, or engaging in self-care, without feeling distracted by the demands of social media or messages.
The benefit of this method is that it removes the constant “checking” habit, which can escalate anxiety. Also, it gives you the mental space to work through tasks that you may have been procrastinating on while distracted by your phone.
Conclusion
If the regular suggestions of mindfulness and relaxation don’t work for you, try incorporating some of these alternative techniques into your routine. Remember, you don’t ever have to face your anxiety alone! As a licensed anxiety therapist, I am here to help guide you toward a more relaxed life. Contact my office to schedule an in-person or virtual visit, and we can work together to manage your anxiety.
Anxiety
Making decisions isn’t always easy. Of course, often, it depends on how weighty the decision is.
But sometimes, it also depends on our frame of mind and emotional state.
If you’ve ever felt frazzled, worried, or anxious when having to make a decision—big or small—you know how torn your mind can be. Jumping back and forth between which choice to go with, it feels like your brain is short-circuiting. Over time, some people give up and begin to label themselves as “indecisive,” which can have a negative effect on their self-esteem, confidence, and relationships with others.
The Neuroscience Behind Decision-Making
Making a decision typically means we have to weigh the risks, rewards, and consequences of any actions we may take. And if we’re faced with a complex decision, we may break this process of weighing down into several small ones.
Interestingly, our brain does something similar as it computes the possible outcomes and what would be the best decision.
Previously, researchers thought that our higher reasoning center, the prefrontal cortex, which plays a crucial role in executive functions—such as the process of calculating risks, rewards, and consequences—was mainly responsible for decision-making. Turns out, though, when we make a decision, there is a lot of overlap between different areas of our brain, involving in a highly complex process. And this includes the area that processes our emotions, the limbic system.
Essentially, we need the input from our emotions that supplies meaning and motivation for effective decision-making. The orbitofrontal cortex creates this bridge, connecting the frontal lobes of our brain with the regions handling our emotions.
How Anxiety Affects the Decision-Making Process
Anxiety is a common modern-day experience for many people. Not only is it a component of a variety of mental and emotional disorders, but it can affect anyone at any time in their life.
Perhaps we’re confronted with a major life transition, a chronic illness, a loss of a loved one, a financial crisis, an epidemic or catastrophe, or other critical situations. And suddenly, anxiety springs up and robs us of our clear-thinking faculties exactly at the moment when we need them most!
How exactly does that happen?
Making decisions, like many other behaviors, is encoded in our brain by certain groups of neurons (brain cells).
Previously, scientists assumed that anxiety over-engages brain circuits and basically “fries” them. Through further study, however, researchers have begun to understand that anxiety instead actually disengages neurons, disrupting normal decision-making activity in the brain.
In other words, anxiety selectively numbs the effect of these neurons and, thus, weakens their encoding power. While this primarily affects the brain cells in the prefrontal cortex related to cognitive functions, it also disturbs the areas responsible for emotional regulation and behavior control.
In effect, our brain short-circuits not from overload but because the flow of neuron activity involved in the decision-making process suddenly becomes suspended.
Reducing Anxiety Helps Improve Decision-Making
Obviously, making good decisions is important especially during times of distress, when we feel overwhelmed, chaotic, or out of control. But as noted previously, those are also the times when decision-making is the hardest.
The good news is that, even when we find ourselves in an anxiety-inducing situation, we can learn to make changes and proactively reduce anxiety. In fact, taking that first step to curtail anxious feelings and worries can empower us. And that can create an upward spiral that leads to continuously making better choices.
That’s because the link between anxiety and bad decision-making also runs in the reverse. Poor decisions can exacerbate anxiety and lead to more bad choices—in essence, creating a snowball effect. Hence, anxiety can be the outcome or the cause of making unhealthy decisions. By interrupting that cycle, we stop the negative flow in both directions. Have you labeled yourself as “indecisive?” Do you struggle with making a decision, no matter how big or small it may seem?” If you struggle with decision making and wonder if it could be related to anxiety, or if you would like information about how to overcome anxiety or how anxiety therapy may be able to help you, please contact me.
Anxiety
Maybe you recently experienced your first panic attack, or maybe you have been dealing with this issue for quite some time now.
Either way, you know that you can’t simply “think positively” to ward off a panic attack. Telling yourself over and over again that there’s nothing to worry about won’t necessarily work either.
And while you might be able to avoid your triggers sometimes, this method isn’t foolproof, either. Sometimes, you don’t even know what set off your panic attack—the cause is a mystery, and you don’t know how to get to the root of the problem.
Why is it so hard to break the cycle of panic attacks? Because your (totally natural) fear of experiencing another panic attack can actually make you more susceptible to them. Here’s how this cycle of panic perpetuates itself.
The Build up of Anxiety and Triggers That Lead to a Panic Attack
Maybe something in your environment triggers a painful and traumatic memory of a past experience. Or maybe you notice the symptoms building out of nowhere.
Suddenly, you have shortness of breath. Your heart feels like it is racing. You begin feeling chest pain and struggle to verbalize what’s wrong.
Am I dying? What if I’m having a heart attack? Will I black out? you wonder. Although nothing is physically wrong with you, it’s impossible to “think your way out” of these symptoms, and you experience a panic attack.
A panic attack does not feel the same for everybody who experiences one. However, many people report worrying that they might actually be dying. Some even go to the emergency room because they are caught off guard by a feeling of impending doom combined with their physical symptoms. It is typical to experience overwhelming fear and a sense of complete loss of control.
People will also react differently to panic attacks. Some may try to remain calm and wait for it to be over, while others will cry. If someone is in a crowded space, they will usually try to leave if they are able since a sense of claustrophobia can make their symptoms worse. As dizziness is also a common symptom, they may feel that they need to sit or lie down. They might also feel like they’re going to vomit.
Anxiety About Future Panic Attacks
The symptoms of a panic attack can fade on their own. Generally, someone suffering from a panic attack does not need immediate medical attention. This does not mean that what they’ve experienced can be dismissed as something that was “all in their head.”
While some who went through their first panic attack might feel confused or uncertain about what happened, one trend generally holds true for all: they will be nervous about the possibility that it can happen again. This is a completely normal human reaction to experiencing such an event.
Unfortunately, though, the mounting anxiety over a future panic attack can actually make one more likely.
This is why people who experience panic attacks often feel like they are trapped in a cycle. Worrying about a panic attack means that you are dealing with higher levels of anxiety. Therefore, you’re more vulnerable to experiencing another panic attack. And with every additional panic attack, those feelings of anxiety only grow stronger.
Breaking the Cycle of Panic Attacks
How can you finally free yourself from this cycle? Panic attacks have one thing in common- they all end. Anxiety tricks you into believing that there is danger when, in reality, your symptoms are extremely uncomfortable but not dangerous. When you are able to stand up to the anxiety, you will be able to break the cycle. It may be time to turn to a therapist for professional help. Having someone who is willing to work alongside you and be patient with you as you process your fears and anxieties can make all the difference in the world.
A therapist can also help you determine what may be triggering your anxiety and panic attacks. Equipped with that knowledge, you can work together on strategies to prevent them or how to use coping techniques to minimize them and eventually overcome them.
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Are you struggling to break free from the cycle of anxiety and panic attacks? You do not have to go through this journey alone. Seeking professional health could be the right step for you. Learn more about anxiety therapy, or feel free to contact me for more information regarding panic attack treatment.
Anxiety
Many people think that the symptoms of anxiety would be obvious. After all, you would assume that you could usually tell when someone is nervous, or if they’re hesitant to join in on conversations and socialize. However, anxiety isn’t always so apparent.
In fact, many people do their best to keep their anxiety symptoms under wraps. Their symptoms may not interfere with their daily life on the surface, but inside, they’re struggling. This is what’s called “high-functioning anxiety”—it’s like a storm brewing beneath a calm exterior.
People with high-functioning anxiety might seem like they are thriving in the professional and social spheres, yet no one around them recognizes their inner turmoil. Just getting through the day can still feel like a difficult balancing act. High-functioning anxiety is often a way for the mind to try to prepare for a disappointing outcome to a future problem to avoid the letdown that comes with it.
Here are a few tell-tale signs of high-functioning anxiety.
Anxiety Disguised as “Ambition”
People with high-functioning anxiety are often viewed as highly ambitious. But, sometimes, this ambition is just a cover for anxiety.
Inside, maybe you’re deeply afraid that you will lose everything you’ve worked for if you make even a minor mistake. Or you may worry that people will not love you or approve of you unless you rack up prestigious titles and accolades. Therefore, you try to prove yourself through hard work.
The Mind Never Stops
Individuals with high-functioning anxiety might feel like they can never “turn off” their thoughts. They go over the same troubling thoughts over and over again, unable to simply drop it and move on. Even when they know that they should be relaxing, they simply can’t let these thoughts go. They are prone to rumination.
Perhaps, you lay awake at night imagining scenarios in which things can go wrong and how you would handle them. Or you may wake up in the middle of the night thinking about what you said or did yesterday or worrying about tomorrow. Once your mind gets going, it is impossible to fall back to sleep.
Perfectionist Mindset
If you have high-functioning anxiety, your friends might think of you as the perfectionist of the group.
On one hand, you might be proud of this: you think ahead and avoid some of the problems that your friends deal with, and you’re on top of your to-do list at all times. But you’re also constantly trying to anticipate problems and solve them before they happen. And half the time, the problems you dream up and prepare for never end up happening.
Hiding Your Feelings
Your loved ones think that you have it all together. But deep down, you know that this isn’t true. You’re scared to express it because you worry that admitting you deal with so much anxiety will let people down. And part of having high-functioning anxiety is harboring a fear of being vulnerable. Therefore, you don’t really want to open up. You’re afraid to break the illusion. And the idea of sharing your worries makes you feel like they could come true.
Unable to Relax
If you experience high-functioning anxiety, you may find it hard to physically relax. You might carry a lot of tension in your back and shoulders. Sometimes, you may even notice that your breathing is shallow and rapid when you’re trying to focus on something. And perhaps you grind your teeth at night or experience digestive issues. While these symptoms are not severe enough to stop you from doing the things you need to do on a daily basis, they can easily make you feel uncomfortable.
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Do you go through your day pretending that everything is fine—but deep down, you’re mired in anxiety and wish the people around you understood? People with high-functioning anxiety can benefit from therapy by learning strategies to quiet their minds without compromising their drive and sense of accomplishment. Read more about anxiety treatment, or reach out for more information about help and treatment for anxiety. My office is located in East Cobb in Marietta, Georgia across from East Cobb Park.
