By: Stephen Scherer, Ph.D.
Clinical Psychologist
I often see the crippling effects of severe anxiety firsthand. It's not just a case of feeling jittery before a presentation, deadline, or event; it's a relentless avalanche of worry that buries people under their own fears. This blog post aims to shed light on the severity of anxiety, how avoidance can exacerbate the problem, and ultimately, the step-by-step process of overcoming it.
Understanding the Avalanche of Anxiety:
Imagine standing at the foot of a snow-capped mountain. A few snowflakes fall, seemingly harmless. But as you ignore them, more and more tumble down, gathering force and momentum. Soon, you're engulfed in a roaring avalanche, paralyzed by its power. That's how severe anxiety feels – overwhelming, inescapable, and often misunderstood.
The Trap of Avoidance:
The insidious thing about anxiety is its tendency to snowball. One common coping mechanism that individuals with severe anxiety employ is avoidance. Avoiding situations or triggers that cause anxiety may provide temporary relief, but in the long run, it only strengthens the hold anxiety has on a person. We avoid the things that trigger anxiety, thinking it'll offer relief. What we don't realize is that every avoided situation and every skipped conversation, adds another layer to the avalanche. Our world shrinks, opportunities dwindle, and our confidence plummets down the slope. The more we avoid, the bigger the avalanche grows, feeding on fear and isolation.
Breaking the Cycle:
The good news is, there is hope! You can break free from this avalanche! Here are some steps you can take to start clearing the snow and reclaim your life:
So, how do we break free from this crippling cycle? The answer lies in facing the avalanche head-on, armed with the right tools and support of those you trust. Here's a step-by-step guide to chip away at the snow and ice and reclaim your life:
Acknowledge the avalanche: The first step is recognizing the pattern. Be honest about your fear and how avoidance fuels it. This self-awareness is crucial for breaking the cycle.
Embrace Small Victories: Don't try to outrun the avalanche. Start with manageable goals, like talking to a friend you've been avoiding or taking a walk in a slightly busier area. Each small victory, however insignificant it may seem, chips away at the anxiety and builds your confidence.
Build Your Support System: You are not alone in this. Share your struggles with trusted friends, family, or a therapist. Their encouragement and support will be your anchors in the storm.
Learn Coping Mechanisms: Equip yourself with tools to manage anxiety in the moment. Paced breathing exercises (such as square breathing, or 4-7-8 breathing), mindfulness practices, DBT’s TIP the temperature skill, and progressive muscle relaxation can activate your body's natural relaxation response. Remember, a healthy lifestyle with regular exercise, nutritious food, and adequate sleep also strengthens your resilience.
Celebrate Your Wins: Any win over anxiety is worth celebrating. Do not judge yourself for what you overcome, instead show yourself compassion and use those wins as stepping stones to rebuild your confidence. Be kind to yourself, and remember that recovery is a journey, not a destination. There will be setbacks, but each time you rise again, you become stronger.
Remember: Overcoming severe anxiety is possible with commitment and support. With awareness of avoidance, the right tools, and a willingness to face your fears, you can slowly melt the ice, breathe freely again, and reclaim the life you deserve. Don't let the avalanche define you. Take back your power, one deliberate step at a time.
*The information in this blog post is intended for general informational purposes only and does not constitute medical advice. Please consult with a qualified mental health professional before making any changes to your lifestyle to make sure they are right for you.
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