I am writing this in the earnest hope that the content of
this piece comes of use to those out there who have faced or continue to face
the onslaught of anxiety and related disorders.
People who suffer from anxiety do not have it easy. Anxiety
disorder may take many forms, from mild to severe in intensity . Anxiety
disorders plague an increasingly huge percentage of the world's population today
and take forms such as generalised anxiety disorder, specific phobias, obsessive
compulsive disorder and panic attacks. These manifestations sometimes severely
damage a person's ability to lead a normal life.
Anxiety and its many forms debilitate in ways that can
cripple the sufferer and condemn him to a very restricted and confined
existence in more ways than one. In order to overcome anxiety, we need
to first understand how it works.... physiologically and physiologically. Then
we must understand our unique brand of anxiety - the unique way anxiety
manifests in each of us, including the triggers, the way our mind and body
react, signs and symptoms etc. Then we must formulate our strategy based on our
general understanding of anxiety and how it works. Lastly, we must implement
the strategy with will-power, persistence and commitment.
How it
all began
Anxiety is actually a healthy human instinct. It was
designed by nature to protect us from danger and threat to our lives....
conditions that existed when we were apes, living in caves and constantly
facing the threat of a wild animal attack or of an unexpected natural calamity.
These were conditions over which we didn't have control. What we mean by
anxiety is nothing but a set of signals that our brain, the amygdala to be more
precise, sends to our body when it senses danger of any sort. When these signalsare
received by the body, a set of physiological changes kick in, roughly referred
to as the 'fight or flight' response. Again, this response was designed to help
us fight the attacking wild animal, or flee from the place of danger. On
release of adrenalin, the heart starts to pump faster, getting ready to supply
more blood for the fight or the run; the lungs breathe in more air, our muscles
become tense and our digestion slows as blood is diverted away from the stomach
to the large muscles and the brain. All these responses were apt and necessary
in the ape age.
But things are different today. Anxiety has fast arisen as a
psychological and partly physiological condition needing treatment in many of
us today, sometimes unfortunately with medication. The reason is that the
anxiety response mechanism that was appropriate earlier is now experienced by
us today, in a day and age when there are no wild animals chasing us and we
have safe, secure homes protecting us from a storm or any such danger. Our
anxieties today arise from things unrelated to raw survival and have been
sublimated into anxieties of the workplace, of time deadlines and family
pressures. These trigger off our outdated anxiety response.
What
makes it difficult
Unfortunately, this is not a simple problem. Since the
anxiety response of the brain is so deeply ingrained and is intertwined so
closely with our survival instinct, it is extremely difficult, if not
impossible, to shut it off at will. The switch on switch off mechanism of the
anxiety response is instinctive, and worse still, gets reinforced with habit.
So people suffering from anxiety disorders feel helpless and resort to
medication. But the problem with medication is that the body gets
addicted to artificial chemicals to keep calm and reverts to its anxious
behaviour soon after medication is discontinued. So, resorting to medication is
only a temporary relief, not a lasting cure for the problem.
I have myself been through extremely anxious phases in my
life which triggered a temporary but debilitating anxiety disorder
characterised by panic attacks, food addictions and agoraphobia. I have known
people who have chronic anxiety too. Anxiety disorder manifests in each
sufferer very differently. Some people develop phobias of specific things, like
open spaces or closed spaces, of crowds, of darkness etc. Some others develop
obsessive habits like repeating a ritual many times before they leave their
homes. Some others resort to food as a comforting factor and become addicted to
sugars or carbohydrates. Some others have phobia of social situations, some
take to addictions. These are just coping strategies for intense fears
triggered deep within.
The path
to defeating Anxiety
In an effort to find a medication-free
solution to this problem, I researched for many years and myself experimented
with many techniques. I was very heartened to discover for myself that there is
a way to reverse the inappropriate anxiety response pattern characterising
anxiety disorders. Without medication! It worked for me and has, as I have come
to understand now, helped countless anxiety sufferers out there in the world.
Simple techniques that are powerful and effective and when followed with
persistence and effort, can slowly and surely change the mechanism of anxiety
response in our minds and eventually our brain.
Given below are what I believe to be extremely effective
means to overcome and defeat our anxiety disorder ourselves!
Step 1
Understand your anxiety response. Put them down in a diary.
What triggers your anxiety? How does it manifest? Do stressful situations at
work set off the anxiety response? Or is it certain specific situations or
interaction with certain people? Is it being in a certain kind of place - for example
crowded places, lifts, open spaces etc? What are the manifestations of your
anxiety - what are the physical sensations you feel? Does your heart race? Do
you feel the need to vomit? Do you feel faint? How about emotional
manifestations - do you feel vulnerable, sensitive and touchy? Do you feel like
avoiding crowds? Do you express your anxiety through nervous and fidgety body
behaviour? Do you feel easily suspicious? Do you feel a sense of impending
doom? Do you feel suicidal? Do you become obsessive? Do you stuff yourself with
food or go hungry for long periods? Do you have surreal experiences like
feeling detached from your body or a dream-like floating feeling? What fears do
you have about your body and your safety? Do you become hypochondriacal?
No matter what you feel , however weird or bizarre your symptoms may seem to
you, watch them and try your best to not judge! Accept it and understand that
you are a normal human being whose anxiety response has become a bit
hypersensitive... That's all! KEEP TELLING YOURSELF THAT! You can develop an
ability to understand your anxiety response better if you meditate, or at least
spend some time in silence just observing yourself. Some people take the help
of an external party like a friend or a counsellor to help them with this.
Step 2
Once you've identified how your anxiety manifests, you can
begin the work of reversing your mind's, and consequently your brain's,behavior
pattern. Take a notepad and note down how your anxiety is debilitating you and
how different you would want your life to be from what it is? For example if
you have agoraphobia or fear of open spaces, you may write 'My fear of open
spaces stops me from enjoying going out with my friends to the beach'. Follow
this up with a powerfully positive statement expressing your desire. For
example ' I would like to be able to go a pristine beach and lie down and enjoy
the vastness of the sky'. What this exercise does is shows you two points - the
point where you are at and the point where you want to be. It gives you a clear
goal and clear aim. What it also does is that it turns something currently
negative to something positive in the future. Like they say, darkness can be
removed only with light. Similarly negative forces can be nullified only by
positive ones.
Step 3
Resolve to challenge
each of your anxious behaviour patterns one by one, slowly and surely. Remember
that while doing this, you need to keep you goals small and achievable
initially. And celebrate every time you succeed. For example, a person who
feels dizzy every time he has to take a flight has to first tell himself, “This
is just a symptom of inappropriate anxiety. This time, when I fly, I will
ignore the dizziness, and the moment I feel better, I will find one thing I can
do on the plane that gives me pleasure.' The pleasurable thing can be as simple
a thing as eating your favorite snack or solving a puzzle or playing a game on
your laptop or phone. If you are a person who gets a panic attack in crowded
places, say to yourself, “I am brave for facing my fear of crowded places.I am
not alone in my fears, and anxiety is something many people in the world are
familiar with. Instead of feeling defeated, I will smile and go on to have a
great day after my panic attack!”And when you manage to do this, celebrate by
telling yourself “I am a step closer to getting rid of my anxiety!”. When you
habituate your mind in small doses to what it fears, the hold of the fear
loosens. Also remember to motivate yourself with some reward for facing your
fears. But remember to take it slow and easy and do this in small steps.
Step 4
Learn healthy coping techniques. Your anxiety symptoms
are just inappropriate, ineffective coping mechanisms of your mind. Teach your
mind and body better ways to cope. Some effective techniques of coping with
symptoms of anxiety are listed below.
1. Diversion .... Use
powerful diversion techniques to draw your mind away from anxiety. A compelling
game, a movie, talking to a friend, shopping, and so on. Identify what
distracts you most effectively when you are panicking or are anxious and use
that technique. Remember that the technique should be one that draws you FULLY
into it and COMPLETELY distracts your mind. Half hearted distractions will not
do the trick.
2. Exercise .... Exercise is a great way to tackle anxiety
both physically and mentally. Physically, it uses up the excess adrenalin
produced and releases muscle tension. Mentally, during exercise, the brain
releases feel-good chemicals like dopamine and endorphins that remove pain and
give you feelings of pleasure - a very welcome change from the nerves of an
anxiety attack. You could also take dancing lessons and dance away your
anxiety!
3. Music.... Singing, playing an instrument or even
listening to your favorite music can be a powerfully effective anti-anxiety
technique. Sincewe become self involved and inward-looking during an anxiety
spell, music helps you engage with something outside of yourself. While singing
or listening to familiar favorite songs, one is drawn into the music and away
from anxiety. Familiar songs also trigger happy memories which in turn release
feel-good hormones.
4. People .... Having people around, family, friends, even
close colleagues or any group of people you like and trust, has an ability to
make you feel secure and protected, even if it is not a conscious feeling. To
take an analogy from the animal world, it is what a cub or a baby elephant
feels when it is with its pride or herd. Since we feel vulnerable and
unprotected like babies, when we are anxious, being around people instills a
feeling of comfort and security. Of course, sometimes it can feel
claustrophobic to be around people when one is having a panicor an anxiety
attack. Nevertheless, as a general rule, try to develop a circle of people who
know your problem and who you can trust - people who know you enough to give
you the space you need while still providing comfort and security from a
distance. In the long term, the security of loving people goes a long way in
reducing the anxiety response.
5. Healthy food.... Treat your body to a sumptuous and a
healthy meal with lots of fruits, vegetables, proteins and the appropriate
amount of fats and carbohydrates. Drink copious amounts of water. Don't go
hungry for long periods, since some physiological conditions like hypoglycemia
and dehydration worsen feelings of anxiety. Hormonal imbalances can also give
you anxious feelings. So keep your health in check and make sure you get
treated in case you have any physiological factor exacerbating your anxiety
condition.
6. Meditation.... Meditation is an excellent way to
both still and calm your mind and body and also do some powerful observing and
introspection at the same time. It might be difficult to meditate at the same
time you're having an anxiety or panic attack, in which case, you can allow the
panic to settle using one of the other techniques listed above and then sit to
meditate. The insights you will learn about yourself in a meditative state will
go a long way in understanding your anxiety intelligently, tackling it and
finally defeating it.
Never
Forget!
While following the
above steps towards recovery from anxiety disorders, keep the following in mind
always!
1. Anxiety disorder in most cases is not a disease... It is
just a hypersensitive survival instinct manifesting as a psychological and
physiological response. Repeating anxious behavior becomes a habit of your
brain and mind.
2. Panic attacks and
anxiety bouts, however intense they may feel, cannot harm you or kill you! They
are just natural defence mechanisms of the mind which have been reset to a
lower than average threshold levels.
3. Anxiety cannot really be cured with medication.
Medication may only temporarily control the chemical imbalance in the brain
resulting from anxious behavior. True recovery can happen only with the
person's desire, will and persistence.
4. Anxiety disorder CAN be reversed with conscious, powerful
behavioural change.
5. Even though reversing the anxiety response of the mind
and brain takes time and persistence, such an effort is richly rewarded with an
almost complete, and in many cases permanent, freedom from anxiety disorder.
6. Behaviour patterns and thoughts that feed anxiety make it
more deeply entrenched. Overindulging anxiety by over-analysing and over-researching
your condition can derail or slow down your recovery.
7. Anything negative
can be removed only something powerfully positive. Anxiety disorder can be
corrected only with the positive forces of hope, laughter, happiness, love,
acceptance and inspiration.
What I have said above has proved very effective in tackling
and even reversing anxiety for myself and also, as I have discovered, for countless
others. These are people who have, in one way or the other, knowingly or
unknowingly, used the above techniques to tackle and defeat their anxiety
condition.