Getting rid of anxiety disorders isn't the same as taking out the trash. If you take your trash out to the curb, it's gone forever, and won't come back. But when you try to dispose of chronic anxiety, you often find that this task is more like the child's game, "Whack a Mole", than it's like taking out the trash. Each time you hit a mole, more moles pop up. Every effort that you make to fight against anxiety, invites more of it.
So you need to be able to work smart, not hard, to overcome anxiety disorders. This guide will help you do that.
The fears, phobias, and worry that you experience with chronic anxiety disorders often seem "irrational", and difficult to overcome. That's because there is a "Trick" to chronic anxiety problems. Have you ever wondered why fears and phobias seem like such difficult problems to solve? The reason is that chronic fears literally trick you into thinking and acting in ways that make the problem more chronic. You can't learn to float through anxiety disorders if you don't understand the Anxiety Trick.
The outcome of the Anxiety Trick is that people get fooled into trying to solve their anxiety problems with methods that can only make them worse. They get fooled into "putting out fires with gasoline".
There are six principal anxiety disorders. The fears are different, but each one relies on the same Anxiety Trick, and draws upon the same kinds of anxiety symptoms.
And in each case, the person tries to extinguish the fears by responding in ways that actually make the problem worse and more chronic. Here are the key fears, and typical responses, of the six main anxiety disorders.
A person with Panic Disorder and Agoraphobia fears that a panic attack will disable him in some way - kill him, make him crazy, make him faint, and so on. In response, he often goes to great lengths to protect himself from a panic attack, by avoiding ordinary activities and locations; by carrying objects, like water bottles and cell phones, that he hopes will protect him; by trying to distract himself from the subject of panic; and numerous other strategies will ultimately make the problem more persistent and severe, rather than less.
The fear of driving is often a part of panic disorder.
If panic attacks and phobias are your principal anxiety concern, my Panic Attacks Workbook is a useful guide to recovery from these problems.
A person with Social Phobia fears becoming so visibly and unreasonably afraid in front of other people that they will judge her as a weak, inadequate person, and no longer associate with her. In response, she often goes to great lengths to avoid social experiences, hoping that this avoidance will save her from embarrassment and public humiliation. However, her avoidance of social situations leads her to become more, rather than less, fearful of them, and also leads to social isolation.
A Specific Phobia is a pattern of excessive fear of some ordinary object, situation, or activity. A person with a fear of dogs, for instance, may fear that a dog will attack him; or he may be afraid that he will "lose his mind", or run into heavy traffic, on encountering a dog.
People with phobias usually try to avoid what they fear. Unfortunately, this often creates greater problems for them. Not only do they continue to fear the object, but the avoidance restricts their freedom to enjoy life as they would see fit.
A specific phobia is usually distinguished from Panic Disorder by its narrow focus. A person with a fear of flying who has no fear of other enclosed spaces would likely be considered to have a specific phobia. A person who fears airplanes, elevators, tunnels, and bridges is usually considered to have Panic Disorder or claustrophobia. However, the fear of public speaking is usually considered to be a part of Social Phobia.
A person with a Blood Phobia may fear a variety of situations, but they all involve the prospect of seeing blood. A person with a fear of vomiting (either fearing that they will vomit, or that that they'll see someone else vomit) would be considered to have Emetophobia. The official definitions of some of these disorders will change in 2013, so don't get preoccupied with the label.
Whether you have one or multiple phobias, these are very treatable conditions.
A person with Obsessive Compulsive Disorder experiences intrusive, unwelcome thoughts (called obsessions) which are so persistent and upsetting that he fears the thoughts might not stop.
In response, he tries to stop having those thoughts with a variety of efforts (called compulsions). Unfortunately, the compulsions usually become a severe, upsetting problem themselves.
For example, a man may have obsessive thoughts that he might pass swine flu on to his children, even though he doesn't have the flu himself, and wash his hands repetitively in an effort to get rid of that thought. Or a woman may have obsessive thoughts that she left the garage door open, and repeatedly check the garage all night in an effort to stop thinking that. Not only do these efforts fail to rid the person of the unwelcome thoughts, they become a new form of torment in that person's life.
A person with Generalized Anxiety Disorder worries repeatedly and continually about a wide variety of possible problems, and becomes so consumed by worry that she fears the worry will eventually kill her or drive her to a "nervous breakdown". In response, she often tries a wide variety of "thought control" methods she hopes will enable her to "stop thinking about it." Distraction is one such effort. Unfortunately, the effort to stop thinking about it actually makes the worrisome thoughts more persistent.
If persistent worry is a big part of your anxiety concerns, The Worry Trick is a useful guide to reducing the disruptive role worry plays in your life.
A person who has witnessed or experienced some dangerous or life threatening event (a shooting or a car crash) fears that the subsequent thoughts and powerful reminders of that event will lead to a loss of control or mental illness. The powerful symptoms of fear and upset a person experiences when recalling a terrible event are reactions to that event. However, the person gets tricked into responding to these reactions as if they were warnings of an upcoming danger, rather than reminders of a past one.
It's very common for people to experience depression in response to the way anxiety disorders have disrupted their lives. Less frequently, sometimes people experienced a strong depression before the anxiety set in, and this is a different kind of problem. Either way, depressive symptoms need to be addressed in recovery, so it's useful to know something about how depression and anxiety disorders are related.
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Last updated on March 26, 2020