I’m sorry to hear that so many people are struggling with minor setbacks, which is very common with anxiety and not difficult to overcome. Do not think I’m making “light” of this because I know what it feels like to experience a return of anxiety symptoms and how every single time you completely believe you’re back to “square one!” The truth is, you are NOT and you will come out of this setback much more rapidly by following a few simple steps.
The nature of recovery is basically two steps forward and one step back. Sometimes it’s only a “half” step back but nonetheless it’s annoying, intrusive and makes one feel utterly defeated.
This is not really the case. Something may have sensitized you, even slightly, but enough to give you a minor shove. It could have been a memory or skipping a meal or lack of sleep, even too much sugar. Regardless of the trigger, you can still pick up where you left off.
It’s wise to give yourself a few hours to regain your composure but don’t wait too long or until you feel perfect.
Here’s a few hints that might help you out:
– Go Slow-Take your time and allow any sensations, any feelings in, without trying to stop them. It’s all about going through them correctly, rather than avoiding them.
– Breathe- When frightened, we all tend to hold our breath or over-breathe. I found breath holding the most popular. Slowly, breathe in, hold to the count of 4, exhale to the count of 4 and wait to the count of 4 before you begin again. This is called Box Breathing and it will calm you down.
– Watch how you talk to yourself. Your perspective is everything. Frightening thoughts always begin with “what if,” which instantly releases adrenaline in your system. This is the chemical that fuels all the intrusive symptoms. Every moment you are not saying”what if” sentences, you are calming down a reactive mind and body.
– Go out knowing you are armed against the symptoms. Invite them in, welcome them and dare them to do their worst. I finally conquered this by talking back to my brain, telling it I didn’t care what symptom came, and I would let it go through me. I would relax my stomach muscles, bring down my shoulders and dare it to kill me. What I mean is that I would completely LET GO, Making it NOT Matter. This stopped it Cold.
– Eat foods that are proteins all day long with every meal and snack to create a less reactive mind and body. Not powder proteins but real food, along with complex carbs, good fats and fiber. Avoid sugars, caffeine, nicotine and other stimulants.
Hope this helps you get started again. Take it from someone who’s been there and now works with others, you’re not back to square one and you WILL move forward. This time it will be easier because you will let go and go through the sensations correctly.
Take care and all my very best wishes!
Ronnie Freedman, PhD
215-635-4700
Anxiety Busters
https://anxietybusters.com
drfreedman@anxietybusters.com
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