General Anxiety Disorder 

If you suffer with anxiety, then you're not alone, in fact, everybody on this planet, will and does experiences anxiety at times, it's how you react after a bad experience or an anxiety attack that really matters. 

Anxiety is a form of fear, and for many people their fear is never too far away, and even when they get a rest bite from for a while, it is often just lurking under the surface of their mind waiting to pop up.

Have you ever noticed, that the times when you don't feel anxious, often coincides with, when you're distracting yourself by putting your attention onto something else or when you're feeling more relaxed than normal.

The first thing we need to clear up is, anxiety is not a mental illness, it is part of the fear network and survival mechanism, which is a part of our genetic makeup, which is inbuilt in each and every single one of us, therefore you cannot simply just get rid of it.

Although anxiety is a normal part of human behaviour, sometimes it does get out of control, where some people get themselves stuck in the anxiety loop and cycle, which they endlessly struggle to break free from.

The good news is, it does not matter how long you have been suffering with anxiety or how severe it has become, because you can begin to reduce it and overcome. 

Faith is the first step

Having the faith that one you can overcome your anxiety, should be your first step that you take on your journey to living happier and balanced life. 

Faith goes beyond belief, and it means, that no matter how bad you feel right now, you develop a strong and powerful inner trust that you will overcome your anxiety, before it has actually happened.

Faith is your inner power, so having the faith and trust that you will return back to a calm and balanced place of mind and body, will be the beginning of the end of your fear and anxiety.

The biggest misconception is believing and falling into the trap of thinking that, there is nothing that you can do or thinking that the solution is, you must somehow deal with your anxiety or find a way to get rid of it. 

If you have been suffering with general anxiety or severe anxiety for quite some time now, then you might have reached a point where you think it is a normal part of you, or that there is something wrong with you or somehow you're different to everybody else.

Negative and fearful thoughts can soon spread and become an everyday part of your life. Before you know it you can start to think and believe that things will never get better. 

This can cause you to question and doubt yourself. You can soon start to lose your confidence and you reach a stage where you don't even want to try because you think there is no way out, you may even feel like retreating and hiding from the rest of the world

For most people, the situations they fear are not dangerous, and they are more than capable of dealing with the actual situation, what they struggle to cope with is their feelings.

The feelings feel real, but the danger is not

The truth is, most of the time, the danger only exists mainly in your mind. How many times have you worried about a situation, only to find out that when the time came, it was not as bad as you had imagined.

If you were faced with a genuine, real life threatening situation, and your fight or flight response and stress response was set off. You would not focus on the sensations of fear, you would only care about your immediate safety.

Then, once the danger had passed and you returned back to a state of calm, you would not give your fear response a second thought, and you would soon forget about the panic symptoms, and you would turn your focus onto something else.

This is because you would accept the fear and anxiety as a natural process that was necessary to keep you safe.

And because, it was a genuine dangerous situation, you definitely would not begin to obsess about why you felt anxious and you would not make it your mission to make sure you never reacted with fear again.

But when you start to react with fear and anxiety, in situations where you're not really in any danger, then all of a sudden we start to wage war on and endlessly curse our feelings and emotions.

When really we should respond the same as we would in a real life threatening situation, and just accept it as a false alarm that happens from time to time, and quickly forget the fight or flight moment and move on.

Instead of making it a major issue, we should just treat it as, just a temporary shift in our energy and state, that will soon pass, and it is no big deal, and then just focus on something more worthwhile.

The reason why so many people struggle with anxiety is, because they choose to struggle and fight with it, rather than putting all their attention onto planning for a better future or something more beneficial or pleasing.

If you make your anxiety and fear your enemy, or if you make it your goal to never feel anxious again, then you will be heading for big trouble. 

If you allow your feelings to dictate your behaviours and actions, then you will become a slave to the fear. No one has ever overcome their anxiety through avoidance tactics or by coming up with a solution to physically stop it.

However, when you realize that you have all the power over your fear, and once you start to become aware what's really going on, then you will start calling all the shots.

You cannot beat fear by playing it at is own game, fear is a strong and powerful emotion that cannot be defeated by force. If you fight it, then it will fight back harder.

Therefore, if you continue to go to battle and war with your anxiety and fear, then the fear will win everytime.

But fear is not as clever or as strong as you, and with a little bit of understanding and awareness you can learn to outsmart it and stop it at its source before it has a chance to manifest into a full blown panic.

Fear is a very slow and dense vibration. Fear and anxiety thrive, in a negative and stressful state of being, but once you create a state of balance in both your mind and body, then there will be no place for the fear.

The fear and anxiety are actually trying to protect you and keep you safe, so try not to see them or treat them as the enemy from within.

What you have to do is, you need to start educating your mind when it is not necessary and not appropriate as well as raising your emotional threshold. 

The way to deal with your anxiety, is not to try and stop it or resists it, all that achieves is, it will take you into a daily battle with your feelings and emotions, and as a result, things will just get much worse.

There are many things that you can do to reduce and overcome your fears and anxieties, which all resolve around focusing on finding ways to feel calm, relaxed, happy and positive, because when you're in a calm and relaxed, happy state then you cannot feel anxious.

You will never be able to experience inner peace and calm, if you're at war with your feelings and emotions.

If you want to overcome your general anxiety disorder 

  • Stop thinking and obsessing about it 
  • Stop searching for ways to stop it, because when you do that, you're still thinking about it
  • Reduce your stress and tension
  • Change the way you react to your feelings 
  • Change the way you react to the internal representations in your mind 
  • Change your learned behaviours

Your mind and body have been tricking you 

If you are suffering from general anxiety disorder, then your brain is playing tricks on you by confusing you with conflicting thoughts, causing self doubt and inner chaos.

Your mind is constantly focusing on the worst case scenario and playing out scary scenarios which is causing you to put all your focus onto the worst possible outcome all the time.

This pattern of behaviour and confusion with your thoughts and feelings can draw you into a daily tedious and energy draining inner battle and conflict that will diminish your whole quality of life.

Although you probably feel like your own mind is working against you, the truth is, it's not your brain's fault.

Because you and your brain have been conditioned to respond this way, starting off from a very early age, and it has been programmed to repeat these behaviours, thoughts and responses over and over again.

The anti-dote to fear and anxiety are calm, happy and positive, but you cannot access these good feeling emotions and states if you're stressed, worried or anxious.

Fear and anxiety breeds off being afraid of the unknown and uncertainty, another breeding ground for anxiety and fear, is being afraid and wanting to avoid the sensations of fear itself and the situations that trigger it.  

If you want to master your feelings and emotions, then you need to start embracing uncertainty and embracing the fear itself.

Symptoms of anxiety 

  • Ongoing worries and anxious thoughts 
  • An unrealistic view of problems
  • Restlessness/Irritability
  • Muscle tension
  • Headaches
  • Sweating
  • Difficulty concentrating 
  • Fearful responses 
  • Upset stomach

Anxiety is just a state

All our behaviours, feelings and thought processes are a result of the state we are currently experiencing. At any given moment, you are always in a state, the secret is to remain in the calm and happy states.

Anxiety is just a state, and all states can be quickly changed, so the key to overcoming your anxiety is knowing how to change and manage your state.

There are no set rules for anxiety, and everybody has their own different anxious thoughts, trigger points, worries and fearful responses.

Generally, people feel anxious, because they think that do not have the confidence or security to handle and cope with certain situations, usually their anxiety is related to a previous bad experience, but sometimes you can create a fear of a future event, through your imagination.

With every situation or event, there are two ways at looking at the possible outcome, you can focus on a negative outcome or a positive outcome. 

Your goal should be to think about a successful and positive outcome, where everything goes well, rather than one of avoidance and compliance with the fear. 

It is so easy to keep on falling back into your old patterns and behaviours, and move towards what you think is the safety of avoidance.

But that approach will make your fears stronger, because your mind will associate fear with the things and situations that you want to avoid happening.

You can have two different people in the same identical situation, and one can feel relaxed and comfortable in that situation, whilst the other person will feel anxious and stressed.

The reason why, one person can remain calm, whilst the other feel anxious, is down to the emotional and physical state that they're in at the time.

Many people think the cure to overcoming their general anxiety disorder, is achieved through changing their thinking, and sometimes a change in your perceptions, can begin to change the way you respond in some situations.

For some cognitive behaviour therapy can help reduce your general anxiety disorder, however, because anxiety is an emotional and physical state, then it is your feelings that you really need to change.

Because, the powerful, fearful emotion comes before the anxious thoughts, and not after them, usually there will be an external outside trigger that activates the strong emotion, but sometimes just thinking about a situation, can trigger an anxious response.

This will normally be followed by those anxious imaginings and those anxiety, provoking what if thoughts, which act as an early warning safety mechanism and risk assessment, but sometimes you can have a direct fearful response, without having any fearful thoughts.

So sometimes, it is far more effective and easier to change feelings, rather than trying to change the thoughts. 

Our fearful emotional responses are essential for our survival, so if your mind thinks you're in real danger, then it won't listen to logic or reasoning, it will just carry on activating the fight or flight response, because it believes it is necessary to keep you safe.

The only flaw and fault with the fear network and the fight or flight response is, your mind cannot tell the difference between what is a real threat and what is an imagined threat or a negative learned association, and we can attach anxiety to just about anything, including the actual sensation of fear itself.

You learned your anxious responses through repetition, therefore you have to unlearn what you have learned.

This means that you have to train your mind and body, to respond calmly to the all those situations, where you would normally react with fear to, that pose no real threat to you.

Anxiety and your physiology

Our physiology is our muscles, breathing and our other bodily functions, and our physiology will match our current mental and emotional state.

Our physiology can have a big influence on how we think and feel at any given time, this means that we can change our state by the way use and hold our body.

Our emotional and physical state is determined by how we react to things in our external world or things that we learn we have to do.

Anxiety is usually activated by our triggers, such as, 

  • How we have learned to react to things and situations in our outside world 
  • How we have come to react to our fearful thoughts and feelings 
  • How we react to those worst case scenario imaginings

The mind and body are intricately linked, and they work together as a whole. Our mind will use feedback from our body and senses, and our body and nervous system will react to the fearful internal representations of our mind.

When we are faced with one of your trigger stimulus, an internal process takes place between becoming aware of the stimulus or event and the fight or flight response being activated.

When we feel anxious, our body posture, body chemistry, physical state, our breathing and muscles change.

This means, when you experience anxiety or you feel sensations of fear, you will experience physical changes in your body.

Your breathing will become shallow, your heartbeat will increase, your body will be flooded with adrenaline and the stress hormone, cortisol and your muscles will tighten and become tense.

There will also be changes in your facial expressions, you won't witness somebody smiling, when they feel threatened or anxious

So when we tense our muscles, we change our facial expressions and we hold our breath or we breathe rapid and shallow, it can affect our feelings and thought processes.

If you're experiencing high levels of stress or your muscles are tense and your posture is out of alignment and balance, then your mind will associate this and miss interpret this, as there is a threat in your environment or something bad could happen to you.

The three key elements are, 

  • Your muscles 
  • Your posture 
  • Your breathing

When your muscles are tense, or you have poor body posture, such as slouching or standing and sitting to attention in a rigid or stiff tense posture, then your body will produce different feelings and chemicals to what it would if you were relaxed, breathing naturally and you were holding your body in its natural balanced and aligned healthy posture.

You can use your body to change the way you feel and respond, in all those situations where you would normally feel anxious. 

In fact, it is hard to think and feel anxious, if you are holding yourself in a poised, balanced and aligned relaxed posture, your breathing is regular and deep, your muscles are relaxed and you have a big smile on your face, because when you do this, your mind will assume that you must be safe and secure.

The first thing to do is to learn how to relax, because if you're constantly stressed and tense, then your body will release the chemicals and emotions that are associated with danger and the fight or flight process, and you will think more fearful thoughts, compared to what you would if you were poised and relaxed.

The secret is to keep a calm, balance of the mind and body. Anxiety and fear are a physical state, so when you're feeling stressed or tensed, then you will constantly encourage the release of adrenaline into your body, which will promote physical changes in your body.

If you do not use up all this extra energy, it will remain in your body which will keep you stuck in survival mode and in a fearful state, so you will remain closer to the point at which your fight or flight process becomes active.

The good news is, you can use your body to send positive feedback to your anxiety control panel in your mind, so you can use your body to train your mind that the anxiety is not needed, by consciously switching back to a relaxed state.

When you begin to feel the onset of fear, don't panic, go with it, relax your body, take some slow deep breaths and put on a big grin. 

Also, change your physiology for a few minutes or move about, to try and break up the old automatic patterns of behaviour.

Internal representations and learned responses

When we are faced with a trigger stimulus, which could be something that is in our environment or if we learn that we will have to face a situation that we find stressful or a situation that we have previously handled bad or we have reacted with fear and panic.

Then this can automatically cause a panic reaction, so we can react with fear, to the internal representations that take place in our mind, or we can have a direct fearful response to an outside stimulus.

Your internal representations and your learned responses are triggered by your negative experiences and your learned fearful associations. However, most of these responses are just generalizations, false evidence and distortions.

Sometimes the fear is accompanied by anxious thoughts, but sometimes it happens without any anxious thoughts. If you feel fearful, accept it and acknowledge how you feel, you can say to yourself.

" I do feel anxious right now, how I want to be, is peaceful and calm"

People who suffer with anxiety, get into the habit of constantly monitoring or checking how they feel, in the end it can become a bit of a self fulfilling prophecy, where you expect it to happen so it usually does.

In the end you can react with fear, merely because you have become afraid of the fear and anxiety itself, and you have become afraid of it happening, so you go out of your way to try and avoid it from happening or you give all your attention to trying to make it stop.

The trouble is, when you do this, then you start to resist the fear and anxiety, and when you resist it, you will continue to fuel the fire of anxiety.

At the moment you have become a victim of your environment, your mind and your feelings, and the more you continue to struggle with your anxiety, the longer it will carry on.

Because when you start to get annoyed and frustrated by the anxiety, it will give the anxiety even more fuel.

You see, by wanting to get rid of your anxiety, you're actually instructing your mind, that your anxiety and the thoughts, feelings and situations that are associated with it are a problem and something that needs defeating or avoided.

What you may not have realized is, your mind has evolved to solve problems or keep to keep you safe, so as far as your mind is concerned, your anxiety and the trigger points are the threat that needs avoiding or defeated.

What you might not have realized, though. Your mind will have to use fear and anxiety to help you avoid the fear and anxiety. 

Therefore, by wanting to get rid of your anxiety or being bothered by it, results in one conclusion, more fear and anxiety, because when you allow it to bother you, then you will allow it to grow.

The trick to start to reduce and overcome your anxiety, is to completely change your attitude and tactics towards it, as well as changing the way you respond to it. 

The hardest thing for most anxiety suffers in a stressful moment, is letting go of the moment and letting go of the urge to want to escape, avoid or being drawn inside your head and being scared by your thoughts and feelings.

What you need is a change in your mindset and instead of trying to run away from your anxiety, see it as a bit of discomfort that happens from time to time, and it is no big deal and it will soon pass.

If a bee approaches you and you panic, try to beat it down and aggravate it, then it will come at you even more, but if you stay calm and give it no attention, it will no longer bother you and it quickly move away, the same applies to anxiety. 

Fear and anxiety follow patterns and associations, the normal procedure that most people follow is, on the onset of fear or anxiety they freeze and panic, then try to then fight it, which just makes things worse.

The hardest part for most people, is making the shift from wanting to get rid of their anxiety, too, learning to accept it and be OK with it. 

The trick is to step in and intervene when you first notice the onset or symptoms of fear, because you have a small gap between the stimulus and the trigger and the full out fight or flight response.

Because there is a brief gap and a window of opportunity in-between, the trigger and the fearful response, you can consciously intervene and put a buffer between the trigger and the panic response.

The thing is to put a gap in between the trigger and the fight or flight response. As we have already mentioned you can use your body to trick your mind into accepting everything is OK and the fear is not needed.

You can do this by, putting a big smile on your face, then take some slow, deep breaths, making sure the out breath is longer than the in, whilst you sing or hum a positive emotional tune or song inside your mind, 

Or you can just practice observing your feelings and allowing them to rise and fall, without you reacting to them or being bothered by them. 

Just remain calm and composed, and allow the fear to continue, just observe the shift of energy in your body, and carry on breathing deeply and smiling.

Aim to minimize your anxiety

You cannot get rid of anxiety completely, so your goal should be to aim to begin to reduce it and minimize it so at the very worst, it becomes a brief and fleeting bit of mild discomfort that you will be able to quickly extinguish without too much disruption.

It's all about mindfulness and awareness so you can begin to start to shift out of the grip of severe and intense fear and anxiety to a place of inner peace and freedom.

Although fear and anxiety are designed to protect us and keep us safe, and to a degree we need it, sometimes it goes bad and out of control, to the point where it is not helping to protect you, in fact persistent fear and anxiety does not protect you and it can be bad for your health and well-being.

Worry is a form of anxiety and fear, many people worry about their health, even though worrying is bad for your health, worry and anxiety will project and hold you in a world of hurt.

Usually, but not all the time, you will have thoughts and images associated with it, these can be the same old repetitive and habitual fearful thoughts and imaginings, where your mind is projecting you into a future moment, and your body is reacting stressful too, which can be the next moment or about a situation in the near future.

Sometimes behind anxiety is a consequence, or perhaps you want control and certainty about something that is not in your control. What often happens is, you project through your imagination, what might happen, then you react and act as if, your imagination is true.

Your imagination is very good at creating future scenarios about what could go wrong, and you and your body reacts fearfully to them, even though these imaginings are not really happening in your reality for real, so the fear and danger exists in your mind, therefore it needs to cease in your mind.

The truth is, all those worries and anxieties are just illusions of the mind, just like a dream, this means there is no need to take any notice of them, and you don't need to deal with anything.

Because there is nothing bad happening when you're having them or you're experiencing the fearful thoughts and sensations of fear.

The reality is, the imagined scenario will probably never happen and if it does, then the chances are, the situation will never be as bad as the thoughts and imaginings that you've been having about the situation or event.

More often than not the actual situation is easier to cope with and deal with and far less painful, than the imagined version of the situation, because you cannot take action, avoid or run away from the imagined situation.

This means the reality that you're really scared of is the one that exists in your mind, therefore it is your mind that creates all the fear and anxiety. 

Unfortunately, your body cannot tell the difference between a real life event and an imagined one and your body actually reacts as if you're being threatened or something bad is going to happen in the near future.

The threat that is present, therefore, is your thoughts and imaginings, and your body will respond with stressful feelings and sensations, every time you have those fearful thoughts and what if imaginings, even if you're in a perfectly safe environment, it can even happen when you're alone and there is nothing else present.

If the fear exists in the mind, then you need to change the way that you respond to these imaginings and fearful thoughts and responses, by refusing to react with fear and panic, by not believing these thoughts are true and by not allowing these imaginings to dictate your behaviours and actions.

Instead, choose to step back away from the thoughts and feelings, so you become the conscious observer of your thoughts and feelings and not the participant. 

Remove your focus off your thoughts and feelings, and just focus on your breathing and what you're doing, you can watch and acknowledge the energy and sensations of your body. 

To start off, take small steps, and be aware that it's going to take time, because fear is very strong and powerful, and the fearful thoughts and feelings will try to pull you inwards and force you to take avoidance or escape action.

To begin with, you just need to be aware of what's happening, so you can slowly begin to disengage and disconnect yourself from the fear. 

What you need to start doing is to reduce the intensity of your anxiety, so it goes from intense fear to mild discomfort.

On the onset of any fear, try to stay calm, brace yourself and just let your mind think the fearful thoughts if there are any, feel the sensations that are happening in your body, but refuse to react badly, then just observe the sensations and energy shifts in your body.

Instead of labelling it as anxiety, see it as energy and physical changes in the body, and carry on observing whilst you step away from it, and instead of getting more emotionally involved in it or annoyed by it, just be the third party detached and calm observer, then at the same time put your attention else where.

Do not allow the anxiety to force you to avoid, or leave the situation, just do what you want to do, despite the fear.

The worse thing that can happen is not being aware or mindful, as this will keep you trapped in the grip and the cycle of the fear and anxiety.

The emotions that truly protect you and keep you safe are the positive emotions such as love, calmness and happiness. The things fear does not like are, embracement, lack of attention and love.

If you can learn to accept and be OK with your anxiety, and you begin to welcome and even like your fear, then you will start to tame the beast.

Because every time you take your attention off the sensation of fear and anxiety and you bring yourself back to the peace of the now, then your energy has to follow suit and change with it.

Change of lifestyle 

Sometimes you will need to apply a combination of different things, to minimize and eliminate your anxiety. Your lifestyle will play a large role in your emotional well-being. It is important that you aim to live a healthy lifestyle.

Try to avoid consuming too many things that stimulate you, like caffeine, nicotine, too much sugar or alcohol and too much stress. 

Food intolerances are believed to aggravate and even cause anxiety, depression, panic attacks and fears, so it may pay you to have a food intolerance test, or keep a diary of the foods you eat, and how you feel the next day.

Try to stick to a mainly healthy and varied well balanced diet, as well as making sure you stay hydrated (drink little and often, do not drink excessive amounts of water in a short period of time).

If you want to minimize your anxiety, you will need to minimize your stress and learn to master your mind and emotions, so you can hold yourself in the peace and calm of the present. Regular exercise, will help you reduce the physical symptoms of stress and anxiety.

Meditation is a great way to bring you out of those fearful and worried states at back into the now. It seems everybody these days are preaching about meditation and relaxation, this is because it works and it is a necessary part of your recovery.

Most people fail at meditation because they think that they have to stop their thoughts, but that is incorrect, what you should be aiming to do, is learning how to stay calm around your thoughts, so you can allow them to come into your mind, then let them pass on bye peacefully.

These days you don't have to spend hours perfecting your meditation techniques, because you can now combine technology and meditation to do all the hard work for you, all you have to di is observe your mind and relax.

You can even use your meditation sessions to replace all those old scenes that flash through your imagination, where you would normally react with fear,  in those types of situations where your mind would project "The worst" always happening.

Your imagination is a very powerful tool, but when you use it in self defeating ways, it can torment you, torture you and make your life a living nightmare.

Your imagination will set the tone of your energy, if you practice imagining things going well, not only will it shift your energy to positive and calm, but also, you will be training yourself to feel calmer in the situations where you used to react with fear and anxiety.

Stopping fearful thinking will takes time and effort, but the rewards are well worth it. You can also use, reverse psychology, If you're having fearful thoughts, allow your mind and give it your permission to keep on thinking them, because this will break up those old patterns.

When your imagining scary scenarios, step in and replace it with a positive outcome. Change those disaster stories, to a new and more positive story and outcome. 

See yourself as handling the situation in a calm and comfortable manner, see yourself as being strong, confident and in control of your feelings and emotions, and keep repeating this, until you no longer react with fear.

Accept your anxiety so you can move through it

This might sound strange but you need to stop fighting with your anxiety and start moving to the state of accepting it. 

Because when you won't accept it, then you will start to resist it and when you resist it, you will learn to fear it even more.

You need to make peace with your anxiety, and accept that from now onwards, you're no longer going to get upset or bothered by it, to take it a step further, let your mind know it's OK if you feel anxious.

Because, you need to make a shift from all that struggling with your feelings and emotions, and lets be honest, any attempts to stop your anxiety has probably not led you to a cure, just more unnecessary pain and suffering.

When you move to a place of acceptance, you will begin to end all that inner conflict, this does not mean that you will have to put up with high levels or severe anxiety for the rest of your life.

The only reason why you're accepting it is, because you want to stop your mind from focusing on it, so it no longer see's it as a problem, which will begin to free your mind to focus on something much more worthwhile.

Anxiety thrives off the amount of attention you give it, after a while your mind and body will begin to accept the anxiety as being normal and appropriate. In the end the fear and anxiety can become self creative. 

In a real life threatening situation, there would be an outside threat or risk involved, but with anxiety because there will not be any visible threat, the sensations of fear will be the new threat. 

The chances are, you're reacting with fear to your own feelings. The trouble is, you cannot run away or avoid your own feelings, and you definitely cannot fight your feelings and defeat them by force, like you would do if you were being genuinely threatened, no matter how hard or how long you try.

Once you fall into the trap of struggle and an attitude of wanting to get rid of your anxiety, it will lure you into a vicious and continuous anxiety loop, where the anxiety feeds of itself,  which can be hard to cure.

If you want to overcome your anxiety or panic attacks, you will need to break the anxiety loop and the self creating process, so you can stop fearing it and move through it and out of it.

Joe Barry, who is now recognized as one of the worlds leading general anxiety and panic attack, experts has developed a program that will help you break free from the grip of anxiety and panic.

Joe Barry'sgeneral anxiety and panic attacks website!

 

 

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