One of the fall-outs from experiencing trauma is living with generalized anxiety disorder. It is a of a sense of dread that colours everything in life, so the person can’t relax and focus on what’s happening now. Note: The difference between ‘normal’ worrying and generalized anxiety disorder is the worrying associated with GAD is excessive, […]
Do You Suffer From GAD? — Don’t Lose Hope
According to Dr T.A. Richards, we can stop thoughts that lead to anxiety by consciously replacing them by more rational thoughts like the following:
When anxiety is near:
1. I’m going to be all right. My feelings are not always rational.
2. Anxiety is not dangerous — it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.
3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.
4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.
5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________.
6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts.
7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better.”
When preparing for a stressful situation
1. I’ve done this before so I know I can do it again.
2. When this is over, I’ll be glad that I did it.
3. The feeling I have about this trip doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to walk forward until I pass right through it.
4. This may seem hard now, but it will become easier and easier over time.
5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, better direction.
When feeling overwhelmed
1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down.
2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will shrink.
3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward all the time.
4. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.
5. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away.
Anxiety can hit us unawares. It can be debilitating, and interfere with life. However, it is possible to manage and control anxiety by actively replacing irrational painful thoughts with more balanced, rational and reasonable thoughts.
Some adaptive thoughts you could use to replace the automatic ones which create such distress include:
As coaches and counsellors it is common to encounter clients who experience panic attacks. Below is information that you can share with clients who find they are dealing with this.
1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.
2. Try to grasp that you are not alone. Panic attacks are relatively common.
3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger. Reminding yourself of that can help.
4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.
5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.
6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance tends to reinforce the disorder. So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.
7. Focus on slowing your breathing down. This will help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and brings the panic attack to an end.
Coaching Skills International 