As a therapist, I understand the challenges that anxiety can bring into your life. It’s important to have tools to regain control when anxiety takes hold. It can cloud your mind with “what if’s?” which can leave you feeling paralyzed to take action or make you question every conversation or decision. Anxiety can detract from your mental and physical health. It may make you experience racing thoughts, high heart rate, headaches or stomachaches, and tempt you to socially isolate or lash out at others. In this blog, I will provide four simple questions to put you back on track, allowing you to navigate anxiety with greater clarity and self-awareness. Let’s dive in and empower you to regain control over your anxious thoughts and emotions.
Is Anxiety all Bad?
In small doses, anxiety is not bad! Actually, it can be vital to our success and well-being. Small doses of low-level anxiety help motivate us. Without mild anxiety about our jobs, we might not feel motivated to take small steps to avoid getting fired, such as showing up on time. Without that niggling feeling that we forgot something important, we might leave the stove on or forget to reply to a friend’s text. However, when anxiety grows in severity and frequency, it can become chronic stress. High levels of anxiety experienced chronically can have serious effects on our mental and physical health.
Fight-or-Flight Response
Consider the fight-or-flight response. This natural survival mechanism is deeply ingrained in our biology. When faced with a perceived threat or danger, our bodies respond by activating this stress response. It prepares us to either confront the threat head-on or flee from it. However, when this response becomes overly activated or prolonged, it can have detrimental effects on our mental and physical health, often manifesting as anxiety.
Anxiety is closely linked to the fight-or-flight response because it involves a heightened state of arousal, fear, and anticipation. When anxiety persists or occurs too frequently, the body and mind remain in a constant state of alertness, which takes a toll on our overall well-being.
The Impact of Anxiety on Mental Health
The negative impact of chronic or excessive fight-or-flight response on mental health is significant. It can lead to heightened levels of stress, constant worry, and an inability to relax or find calm. Prolonged anxiety can also contribute to the development of anxiety disorders, such as generalized anxiety disorder, panic disorder, or post-traumatic stress disorder (PTSD).
The Impact of Anxiety on Physical Health
Physically, the continuous activation of the fight-or-flight response can lead to various health issues. It can disrupt sleep patterns, weaken the immune system, and increase the risk of cardiovascular problems. Chronic anxiety can also manifest in physical symptoms like muscle tension, headaches, digestive issues, and even chronic pain.
Lower Anxiety: 4 Questions to Challenge Anxious Thoughts
Developing healthy coping mechanisms, seeking therapy or counseling, and practicing relaxation techniques can help regulate anxiety (including the fight-or-flight response), allowing us to regain control over our mental and physical health.
Question 1: How are my feelings of safety and being loved being affected?
First, learn to recognize the underlying emotions that anxiety triggers in relation to your security and sense of being loved. Then, acknowledge these feelings without judgment, allowing yourself to explore their origins and impact. You may answer this question by trying the following:
- List and describe the specific emotions that arise when you think about your security and sense of being loved.
- Reflect on how these emotions impact your overall well-being and daily life.
- Identify any underlying beliefs or experiences that may contribute to these emotions.
- Explore the ways in which these feelings of insecurity or lack of love may manifest in different areas of your life, such as relationships, work, or self-esteem.
Question 2: What is my typical response to feeling this way?
Gain insight into your typical response patterns when facing anxiety. Do you tend to withdraw, seek reassurance from others, or engage in negative self-talk? Have you found yourself turning to unhealthy eating habits, alcohol, drugs, or other dangerous habits? Do you stop engaging in the activities you typically enjoy? Understanding your typical response patterns is crucial for developing healthier coping strategies. Consider the following:
- Create a list of your common reactions when faced with anxiety related to security and love.
- Reflect on whether these responses are helpful or detrimental to your well-being.
- Take note of any recurring behaviors, such as seeking reassurance from others, avoiding situations, or engaging in negative self-talk.
- Recognize the impact of these responses on your mental and emotional state, as well as their effect on your relationships and personal growth.
Recognizing your usual responses allows you to consciously choose healthier alternatives.
Question 3: What’s fact versus fiction?
Shift your focus to the positive aspects of yourself and acknowledge your strengths. This can help counteract negative thoughts and build resilience. Try the following to discerning what is true versus false:
- Compile a list of your positive qualities, strengths, and achievements.
- Reflect on moments when you have shown resilience, courage, or compassion.
- Identify the values and principles that guide your life and contribute to your sense of self-worth.
- Recognize the support systems, relationships, and positive experiences that affirm your sense of being loved and secure.
Recognize your resilience, courage, and the positive qualities that define who you are. Remind yourself of your worth and capabilities.
Question 4: Is there an alternative response I prefer?
Envision the ideal response to anxiety. How would you like to navigate anxious moments? Visualize yourself responding with self-compassion, self-care, and positive self-talk. Would you rather take 20 minutes to emotionally regulate rather than lash out? Do you wish you could go for a walk and get your favorite coffee or food treat instead of engaging in negative self-talk alone in your room? How about meditating instead of feeling “trapped” in your racing thoughts? Set an intention to cultivate this desired response. Consider the following:
- Imagine yourself responding to anxiety in ways that align with your values and goals.
- List specific actions and behaviors that reflect self-compassion, self-care, and positive self-talk.
- Set achievable goals for how you want to respond to anxiety, and break them down into manageable steps.
- Create a self-care plan that includes activities and practices that promote your well-being and help you navigate anxious moments with grace and resilience.
Envisioning your desired response to anxiety sets the stage for personal growth and positive change.
Knowing When Therapy Is Needed: Seeking Professional Support
By exploring these questions and reflecting on your responses, you can gain valuable insights into your emotions, behaviors, and self-perception. This self-awareness serves as a foundation for personal growth, empowerment, and ultimately, regaining control over anxiety. However, sometimes this process can feel too overwhelming or unfamiliar to take on alone.
Recognizing when therapy can be beneficial is a crucial step in managing anxiety effectively. Consider therapy if:
- Anxiety significantly impairs your daily functioning, relationships, or overall well-being.
- Your typical coping strategies are no longer effective, and anxiety persists or intensifies.
- You find it challenging to navigate and regulate your anxious thoughts and emotions independently.
- You desire a safe space to explore the underlying causes of your anxiety and develop personalized strategies to manage it.
Empower Yourself to Conquer Anxiety
By asking these four simple questions, you can regain control over your anxious thoughts and emotions. Remember, reflect on your sense of security and being loved, recognize your typical responses, embrace your positive qualities, and envision your ideal response. Remember, seeking therapy is a powerful choice when anxiety becomes overwhelming or hinders your well-being. Call (323) 870-2557 or submit a contact form to set up a free 15-minute consultation. Empower yourself to conquer anxiety and create a life filled with calm, resilience, and emotional well-being.
Questions to Respond to Anxiety Worksheet
Want these questions in an easy to use free downloadable worksheet? This worksheet will help you take steps forward in dealing with anxiety. You’ll also get access to all our worksheets in Here Counseling’s Resource Library!
