Dramoth
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As I said in my post, I went and saw my pshrink yesterday... a psychologist like your good self... she is currently working with me on mitigation strategies for the next year. Nothing is going to really change for me until after my mother passes because I have to care for the person who has been abusing me for the last 54 years. She is never going to change and as a result, I am still subject to mental and emotion abuse from her on a daily basis.Hi guys,
As you know, I like to have a joke and be a bit of a sh*t stirer normally, but I didn’t know this thread existed, and credit to those who created it.
I’ve been a psychologist for over twenty years, in private practice, and I take mental health very seriously. I’m hoping I can contribute something to this really important thread, and maybe something I post can help someone, even in a small way.
Anxiety has been mentioned a few times here. Firstly, please understand anxiety is not a flaw. There’s nothing “wrong” with you if you feel anxiety. It is a vital part of our survival. Anxiety is what stops us taking another step if we’re on the edge of a cliff. Anxiety becomes problematic when it’s prolonged, and impacts our ability to function in everyday situations.
If you line up a thousand individuals who suffer with anxiety, it’s very possible each of those people will have their own very specific circumstances that have led to their anxiety.
However, there is one thing they will all have in common. UNCERTAINTY. Anxiety feasts on uncertainty. And uncertainty feasts on our anxiety. Our anxiety ignites our panic centre (the amygdala) and creates an “elaborate production” when it grips us. It’s lights and sirens, and car chases and alarms going off. But not words. Just the production. We’ve all heard the expression “fight or flight response”. This is quite literal. Our panic centre wants us to fight for our life, or run for our life. In order to ensure we limit ourselves to these two options, our amygdala starts to shut down the thinking, reasoning part of our brain. It does this to preserve energy, and prevent us from assessing any other options. In the majority of these cases, the “production” is significantly disproportionate to our reality.
Every person is different, and how they manage anxiety will depend on their unique circumstances, strengths, weaknesses, abilities, etc.
However there are a couple of things everyone can do to immediately address moments of anxiety.
1. Breath. I’m not saying meditate, or ground yourself (although these are great techniques for many people). What I’m referring to here is to find a breathing exercise that you can implement. There are a number of these, and you can choose one that works for you. I like the 3,4,7. Breathe in for the count of 3, hold for 4, out for 7. This does two things…
A) Regulating your breathing lets your mind know that you’re not in any physical danger.
B) The fact that you need to count, ignites the thinking part of your brain (frontal cortex), which has been “turned off” by our panic centre.
This won’t eliminate the anxiety, but it gives you the best opportunity to deal with it in the moment. You can now “translate”.
2. Translate: Now that you’ve brought a level of rationale, you can begin to translate. Ask yourself questions, and answer them. Don’t accept vague, generalisations as answers from yourself. Be specific.
“Why am I anxious right now?”
“Because of the crowd”
“What about the crowd?”
“There’s too many people”
“Can they hurt you?”
“No”
“Then what is it?”…
You do this until you can find a sharp point. You sharpen your answers until you find the real source of the anxiety. In the majority of cases, you’ll find the “production” is completely disproportionate to the sharp answer you’ve established. This will calm you. It will also leave you feeling “silly”, but that’s a good thing, because your mind will start to see your anxiety as “silly”, and therefore much less frightening and powerful.
3. Bring as much certainty into your moment as possible. Again, the anxiety and uncertainty feed off each other. So create certainty in any small way you can. Check the time, that’s certain. Look at a picture of a loved one, that’s certain. Any small thing that is unequivocal.
These techniques are not a magic “cure” to anxiety. And you should work with your mental health professional to understand the underlying cause of your anxiety. But they will help you remove some layers of anxiety in a moment. Consistency over time, and they become easier and easier to do. And they can make a significant difference to your immediate situation.
Again, these are just small, handy tips that can help in a moment. Not a magic cure. Please continue to work on managing your anxiety in ways that work for you.
Hope this helped, even a little.
It's going to take a while for me to get over the deeply ingrained conditioning, but in the end... it will all be worthwhile I think.