General Anxiety Disorder - Panic Attacks - Generalized Depression

6. My Response Is The Key

In this section I would like to talk about how your response to the anxiety is the key to change. If you are in a frightful situation it is so important to give yourself commands. If you were a fighter pilot or a fire fighter you would have been given in depth training on how to deal life or death situations as they occur so they wouldn’t just freeze up when they are needed most. The same applies to anxiety disorder, even though there is no real threat there is a requirement for you to give yourself the right commands to see yourself through the situation, and it is only when you successfully do this many times that your brain learns the new process. One of the best interventions is to not do anything. Obviously depending on the situation, if it was traveling on a bus its quite easy to step back and do nothing, but if your giving a presentation that might get a little awkward. Always remember to keep breathing, it is so important to breath calmly, try counting from one to seven on each breath. Starting with one, deep breath in, breath out nice and slow, two deep breath and breath out slow all the way up to seven and then from seven back down to one. Continue this until you return to a calm state.

This is a more advanced approach than above but is an excellent approach:

Anxiety starts and the usual symptoms are triggered. If its that your heart starts beating faster demand that the anxiety makes it faster, challenge it. But right after you challenge it completely ignore it and go back to what you were doing.

How does this work you might ask?

The pre-frontal cortex which is where the emotions are triggered sends messages to the amygdala which is the part of the brain that tells the body and organs to do things. If we continue to panic and feed it negative thoughts like “i don’t know if I can do this”, “I can feel the panic coming on again and I’m worried”,”oh no my heart is racing” then the amygdala sends messages to the organs to prepare for battle.

The only way that the amygdala can learn to act normally is to put it into the threatening situation and let it see that there is no threat. By asking your heart to beat faster or whatever your worst symptom is and returning to what you were doing, you are more or less letting the amygdala learn that everything is ok so in future its response is less intense to a point that it returns to normal.

If you found this article helpful please give us feedback by clicking like or share below. Thanks.

Previous Page Next Page