Tag: panic attack
How Does Exposure Work For Anxiety? Habituation vs Inhibitory Learning (Podcast Ep 226)
Drew Linsalata This week on the anxious truth. We’re going to get a little geeky with it. We’re going to talk about how exposure works. Why sometimes? It only works part of the way and you wind up prone to setback or relapse. We’re going to talk about habituation versus inhibitory learning. I promise not to get too technical. We’re going to keep it friendly. Let’s go Hello. Everybody welcome back to the anxious truth. This is podcast episode number two to six recording in September of 2022. I am Drew Linsalata creator and host of the anxious truth. If you are new to the podcast or the YouTube channel and have just stumbled on the anxious truth is the podcast that covers all things: anxiety, anxiety disorders, and anxiety, recovery. Welcome. I’m happy you’re here, And I hope you find it helpful If you are a returning listener or YouTube viewer. Welcome back, Always happy that you’re here. Thank you for your continued support. Today we are going to talk about the mechanics of exposure, how exposure works sometimes and why sometimes it doesn’t work fully and why some people wind up in setbacks, and how we can maximize the value of our exposure. Essentially, this was requested by a lot of people when they asked about the difference between habituation and inhibitory learning, So it’s gon na get a little bit technical and a little bit geeky, but I’m such a nerd about this stuff. I dig this way back in school, at the masters level, to go through all of this stuff, But I promise I’m going to keep it a little bit friendly and that we’re not going to get too technical here. I’m going to keep it within the context of recovery, So before we get to the meat and potatoes of the episode, I just want to remind you that the anxious truth is more than just this. Podcast episode There are 200, something other free, podcast episodes. There’s a bunch of years worth of free social media content. There’s my free morning newsletter and podcast called The Anxious Morning. There are three books that I’ve written about anxiety and anxiety disorders and recovery. There is a free one-hour recovery, one on one seminar and there is a webinar that I do every month with my friend Joanna hardest. She’s an anxiety and OCD specialist from Cleveland. We do a webinar on the art of distress, and tolerance. All of those things are the anxious truth. Com Go check them all out. If you are already reading my books and you’re digging them maybe head on over to Amazon and review them for me, it helps me out And if you are enjoying my work, it is helping you and you would like to help to keep it Free of sponsors and advertisers All the ways that you can do that are at the anxious truth, com support. It is never required, but always appreciated, And thank you guys for all the different ways that you support my work. I appreciate every one of you So let’s get into this habituation versus inhibitory learning, So we know about exposure and we know about going toward the things we fear and not avoiding or trying to escape. We’re not trying to engineer our life so that we never get triggered. We know that exposure is an effective tool when it comes to anxiety disorders. We’re going to start from that premise because we know this to be true, But how does it work? I’m going to give you the TLDR. It the too long and didn’t read if you want to stop listening now ready Here. It is Old school exposure based on habituating to anxiety, which is all about learning that you’re, okay, as long as anxiety decreases or disappears Now that sort of works, But it leads to a fragile state of recovery and frequent relapses and setbacks. Current models of exposure are, in many cases a little bit harder. They’re a little harsher, but they’re based on learning that you are okay and can handle it even when or if you get anxious or panic. That leads to more durable and wider states of recovery, So habituation will get you to I’m okay. As long as I don’t get anxious, whereas inhibitory learning we’ll when we allow it to happen, we’ll get you to. I’m no longer worried about being anxious. It doesn’t matter Now, which do you think is better? I can tell you this when you encounter a fully recovered person that does not experience relapses or setbacks. You’re talking to somebody that wound up with the second result, not the first Alright, so that’s like the Reader’s Digest version of this episode. If you want to hit the eject button, go ahead and do that now, But we’re gon na get more detailed, So this can get super technical and geeky as I said, but I’m not going to get technical and geeky on you here. Now I could link a bunch of research papers in the show notes for this episode, which will be at the anxious truth com two to six, But that is probably a bad idea, And here’s, why. I know that many of you listening wind up almost obsessively researching recovery techniques and methods reading and reading and trying to make sure that either you have the best way to guarantee that you are doing it right because you need to do it right to Try to guarantee that you absolutely will recover or to get immediate relief. It can be way too easy to dig yourself into a ditch and a hole based on obsessively trying to research recovery and get it exactly right. So you can Google on your own. If you must, but I’m going to say if you are prone to that kind of habit, Please sort of think twice about doing that. Alright. So a few important points point that we want to get into here I’m working from notes today, which is a little bit unusual, but it is a little technical. So I want to make sure that I hit all the points So exposure. Let’s talk about exposure Exposure is not the thing that you are doing: right, driving, walking staying home alone, or holding a knife in your hand that’s not the exposure. The exposure is to the sensations, thoughts, and emotions that you will experience when you do those things right. So nobody listening to this podcast is using exposure to learn how to drive again or to walk to the park or nobody’s. Doing listening to the podcast to learn how to stay home alone or to hold a knife, We’re learning, and you’ve heard me say this so many times, probably sick of it. By now, we’re learning how to relate differently to the way we feel when we do those things. This is important, right? Keep this in mind as we go through this podcast episode. The exposure is the anxiety, the symptoms, the thoughts, the sensations all of those things, the emotions that are the exposure. We only use driving staying home alone, and holding a knife to trigger those things. So keep that in mind. Exposure is about coming into contact with good exposure right Where we’re going to try to leverage the mechanism mechanism of inhibitory learning. Good exposure is about coming into contact with those sensations. Those scary thoughts, then the emotions, the feelings, the symptoms, or trying to come into contact with those things, while also resisting the urge to perform safety rituals or compulsions that you are hopeful will take away the bad feelings And the fear that, because you hate that right, So what are some examples of that would be going home when you panic at work, if you’re out trying to practice driving turning the car around when you get anxious, while you’re driving and going home like exiting the exposure, only Doing certain things with a safe person Using safety devices like men,’s or snacks, or essential oils or ice packs, or always having had water with you in case you get anxious Another one would be automatically calling somebody a partner or a friend or somebody to Have them talk you through? If you get anxious And the last one is, I mean I’m involved in this one instantly. Turning on a podcast episode, when you get anxious, If you start to feel yourself panic, if you immediately run for your favorite episode of the anxious truth or your anxiety, toolkit or the panic, pod or all the hard things, whichever podcasts you like, if you immediately Run to a podcast episode that’s a safety and escape behavior right. Do you do any of those things? So let’s talk about those things that speak to the idea that when I do difficult things I’m trying to make my anxiety decrease. I need to make it a lesson that speaks to habituation Right? Habituation is a natural process, humans and animals habituate. So the idea of habituation is that you start to get used to it right When we looked at exposure based on habituation getting used to something so so that your reaction to it decreases. We kind of had that right, But we were missing some important parts of the puzzle And when we looked at some of that, when I say wave the royal way, everybody in the behavioral sciences and clinical circles, not me and you. But when we looked at this stuff over time, we started to see that hey CBT is super effective, like old-school CBT. That was just you know, exposure get used to it, get used to it, and then it goes away. When we looked at the success rates there, they were way better than other forms of therapy. True but then the relapse rate was pretty high Right, So the relapsing setback rate was pretty high with that And what is the situation we find ourselves in now? Is that a lot of people, because they tried to get a basic understanding of exposure like okay? I get it, I just have to do the things. So if you think that exposure is just doing things, then you are kind of accidentally relying on habituation. You expect that, if I do it, then anxiety will lessen over time because I’ll get used to it And yes again, that happens. Habituation is part of this for sure all the time, But that’s kind of an old-school way where exposure was done incrementally Sounds familiar right? Lots of repetition Sounds familiar, but more simplistically, simply trying to get someone acclimated or habituated to anxiety. So if you are hoping that you can just keep pushing through your exposures and engineering them so that they are as easy as you can make them and remember our list of safety behaviors, then you are purely banking on habituation to get you to a recovered state. What’s the problem with that? This often leads to partial recovery or good enough recovery. The acceptable bubble you hear me talk about this is where you can do most of what you need to do and manage life daily. You’re not completely restricted anymore, but you’re usually doing that with a big set of conditions and restrictions. So I’ll get I’ll. Give you a couple of examples. I can do the school pickup now, But if I’m having a really bad day, my partner does it. I bet this one. I can stay home alone now As long as they know that they’re or someone around that. I can call in case. I get anxious or have at this one I’m pretty good at handling my intrusive thoughts now, But I still can’t watch any movies that have babies in them or I spiral Right So that’s sort of good enough recovery. Partial recovery is acceptable, but a bubble recovery that kind of recovery has a limit. And when you cross that limit, you often experience anxiety and fear again, which you then think you can’t handle, because you’re not used to it in those contexts across your limit lines right? So a partially recovered person does some things with conditions but refuses to do other things because of how they might feel if they do them A partially recovered person just got used to it by powering through over and over and over or learned how to make It stop or lesson will tell you that they are okay in the supermarket, but still can’t go to the movies and are afraid to try So fear extinction, which is like an old term that we used to use you’re trying to make Your fear go extinct Based on habituation, tends to be very specific like habituation is okay, But it essentially teaches us that we are okay as long as we can be sure that anxiety won’t be there or it won’t last very long, And we see this when a partially recovered person may experience one or two episodes of intense anxiety and then winds up in a setback or relapse. Now, as a side note a little bit of geekiness that I’ll throw in here, we kind of know that we never actually unlearn our fear right? That’s, not a thing. I know we talked about that And I mean other literal people who are sort of building a brand on unlearning anxiety, but you don’t unlearn that fear response, So that response is kind of coded permanently in your brain once we learn it and we Have experiences that are associated with that response And this kind of helps to explain how sometimes setback and relapse are so easy for people to fall into to some extent right. We’re, not unlearning our fear. What we are doing when we recover is that we are learning new ways to relate to it and new ways to handle it and new ways to get through it And those new pathways get encoded into your brain alongside the old pathways. So you will still kind of have that fear for the rest of your life, But that’s, okay, Because now you have stronger pathways that you can travel down in your brain is a gross oversimplification just for visualization purposes. When, when it comes up, I can pick that pathway as opposed to the old one, but the old one is still there. We never actually unlearn it if you will erase it. So if we’re aiming at fear, extinction, or making your anxiety go away, relying solely on habituation, getting used to it, just repeating it enough, so that you get used to it, makes for a bit of a fragile state, full of conditions and prerequisites for being. Okay See the problem there So now let’s go into inhibitory, learning, enter inhibitory, learning, So inhibitory, learning, isn, ‘t so much concerned with making anxiety go away as it is concerned with teaching us that we can tolerate and navigate through anxiety when it happens And at this point, you’ve got to be sick of hearing me say words like tolerating and navigate You’ve heard me say them 1000s of times, but now you’re starting to understand the reason. So let’s bring it back to some of the things you hear me talk about on this podcast And you see me write about all the time when you hear me talk about changing your reaction to anxiety and fear or giving up the fight or surrendering All those words that I use all the time, Where are we are in inhibitory learning territory there. When you hear me tell somebody to mix up their exposures and have varied experiences, because that’s most effective, We’re banking on the mechanism of inhibitory, learning right, it works better And again. This is a lot of research on this. It works better when we have a varied range of experiences to work from When I tell you to be incremental and keep adding difficulty to your exposures over time. We need them to be difficult. We’re leveraging the power of how inhibitory learning works in your brain And when this is a big one when and it’s a big one. To me, to be honest with you, When I plead with you when I’m practically begging you to take the lessons that reality hands you, and I did an entire podcast episode on this one. I’ll link it in the show notes because I don’t remember which one it is When I beg you to. Please take the lessons that the universe hands you after an exposure that nothing happened, except that you were afraid and had thoughts and sensations. I am pointing you in the direction of inhibitory learning when you refuse to take that lesson Yeah, but I had I was anxious I was afraid, but I panicked You’re, you’re saying I can only be okay. If I don’t panic – or you can only be okay if it decreases, You’re, relying on the fact that you might get used to it That’s the habituation model, I’m simplifying. But when I tell you, no, you it doesn’t matter. You just have to take the lesson that said you’re afraid, but nothing bad happened. I’m trying to get you to move closer to the way your brain works in terms of inhibitory learning, So it’s important for me. I think to say that inhibitory learning it’s not so much a technique like this isn’t a technique. It’s, not a method. Inhibitory learning is not a method. It’s more of a model that we came up with to describe how brains achieve a wider and more durable state of recovery. I’m relating it to recovering from an anxiety disorder, so be careful. Like don’t go to a therapist and say: do you do inhibitory learning here I mean a good therapist who specializes in anxiety sort of should understand what you’re saying, But they would correct you like inhibitory learning is not a therapy. It’s. This is not a therapy type, It’s, not a method. It’s not a technique. It’s a model that we use to describe what’s going on in our brains. When we learn more deeply and effectively that we’re okay – And we can get better that way, Alright, it’s a different way to get better And our brains are. We can do it. We just have to make sure that we do things that use the power of our brains to be able to do those things. So this is not so much about guaranteeing that your fear goes extinct, which would be the old way, But rather it’s about knowing that. Even if you do wind up afraid, you’re still, okay And you can move through and past that. This is why, if I have a rare panic, sell panic attacks now, but they’re very rare for me. If I have one a comes, it goes. It’s over. I’m, literally not thinking about that panic attack an hour later. I just don’t care, So you know this ties into some of the other things that we’ve talked about, And I just wrote about this in the anxious more newsletter last week. How can I not care? Well, the mechanism of inhibitory learning, if you gear your exposure to take advantage of the fact that your brain can do it, that way, will teach you that you, don’t have to care. So it’s not like you, can just snap your fingers and decide to not care about your anxiety. You can stop trying to do that because it’s not going to work, But when we leveraged the inhibitory learning model and our exposure work and our recovery work, we learned that it’s, okay, to not care anymore right? So it’s really important. That’s, why I say we’re learning this way, newer ways that, even if we do end up anxious and afraid we’re okay can move through it at that moment and then past it going forward in the long term. So then, let’s bring it back to sort of recovery And what that means, Because if we don’t have, we have no way to apply this in what we do, the things we do to try and get better then we’re good at it, So I can give you some hints here and I’m – going to wrap it up in a couple of minutes here. I don’t want to get too long on this one. I literally could go for hours on this stuff. It’s, goofy, I don’t know why I’m so into this, but I always have been So. That explains, I guess why I’m behind this microphone Anyway. What are the hallmarks of exposure and recovery work? That kind of taps into the power of that inhibitory learning process right, So your exposures should be focused on tolerating and navigating through anxiety, not making a decrease. That is huge Because if you’re approaching your recovery, so that’s okay Drew says, I have to do scary things. I’m going to do scary things, But I’m going to try to make them as less scary as possible Because I don’t I’m trying to make the anxiety not happen or happen at a low level. You’re missing the point. You want the exposure to teach you how to tolerate that anxiety and move through it. Yes, even full-blown panic. So some of this, if you’re going to try to gear your recovery work toward this model. Some of that involves an openness to say: if you insist that panic is too much and you can’t do it that way, then that’s – okay, I’m not going to try to convince you otherwise, But you can’t. Have it both ways? You can’t draw a line in the sand and say I cannot tolerate certain levels of anxiety and also want to do this. You can’t have both, So you got to have that openness to accept that this might be true and that what I’m saying might actually work for you And that you actually can do things. You think you can, And you have to focus your exposures on the act of tolerating and moving through anxiety, not trying to make it not happen. So if you’re gon na go drive on the highway today and you’re going to try and find ways to do that without being anxious, you’re missing the point. You want the anxiety you want that to happen, and you want to practice moving through it that’s important. The other thing that you need in your exposure and recovery work is an openness to experience all anxiety during exposures, rather than trying to minimize it, which is what I was just talking about. So we’re looking for exposures that have varied experiences. Now the cool thing is like you can’t just recover, you’re also living your life. So often life will hand us a lot of varied experiences. You can’t very few. People have the luxury of just sitting on the sofa and just doing exposure for a day and then going back and sitting on the sofa until it’s time to do more exposure. You’re gon na be challenged all the time except the challenges that life hands you, even if they are small, take even the small ones that’s fine, and use them to have varied experiences. I don’t care. If you drive every day Now, I did it by driving every day, but I also started doing other Things like what I did Mike And it’s funny cuz. When I wrote the anxious truth, I talked about how recovery will accelerate, But recovery accelerates. When you can take the lessons from one exposure and bring them to the other, that’s when you need those varied experiences, So mix up your exposures, Remember what I said at the beginning of this episode. The exposure is the anxiety and the panic, not the task, So drive walk, stay home alone. Go shopping, go to a pizza place and sit down, have a slice of pizza, whatever it takes, mix them up as best you can Right? So we’re still talking about using, like fear ladder and moving up you don’t go from housebound to a world cruise in two days, But within that fear ladder just mix things up that are in sort of that same difficulty level. It helps Important is super important. We’ve talked about this, the RP part of ERP exposure and response prevention, which all exposure ultimately is ERP, whether you’re dealing with OCD or not resisting the escape avoidance and safety rituals is very important. You can’t, you can’t try to hang on to your meds, your water, your phone, your partner, your safe person, your oils, your ice pack, and also do this. Now, if you are going to hang on to those things to get started, I’ve said this before go for it. I would rather, you see get started and then start to leave those things behind than never. Stop Just know that at some point you’re going to have to leave the safety, the escape rituals, the safety rituals, and those safety devices you’re gon na have to leave the crutches you’re gon na leave him behind. Keep that in mind you’re gon na, have to at some point next thing. The difficulty we need exposure to be difficult. They are supposed to be difficult. That’s the whole point of the exposure, Like one of the things that we know from the research and a lot of the stuff around the inhibitory learning model is difficulty is important, And in fact, a lot of the. If you look at some of the literature in the OCD community, they’ll, they’ll acknowledge that like yeah, we need it to be harder now, So that your life can be easier later. Keep that in mind, But we need your exposures to be challenging If they’re not challenging, then they’re, not exposures Right? So I say this all the time. If you are bored now taking a walk to the park with your kids that’s not an exposure anymore, So it’s good, to go ahead and take the walk. The park, the kids, that’s life. I hope it’s good and you’re enjoying it. It’s a good thing for you guys, But you can’t keep calling it an exposure. So exposures are a difficult thing. We need them to be challenging tiptoeing through life, trying to not be anxious and doing things here and there When you feel good That’s not exposure, So that’s just tiptoeing through life And then the last thing that I’m gon na throw In here is when I wrote the anxious truth, I talked about changing your reactions And the third reaction is the reaction.
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After and in that book, I wrote about the story that you tell yourself and everybody else after the challenge is over. The last thing I’m going to talk about is that it’s an openness to accept the outcome of the exposure based on the fear of disaster not happening rather than how you felt like this is where you hear me say again and again, and it Sounds cruel and it sounds cold and it sounds all of those things. But when I tell you that I don’t care how it felt, I only care what happened That’s, where I am like begging you to see that. I know that it was hard And I know that you were terrified. I know that you thought you were going to die And I know that it felt like you were going to go insane, But you are now here an hour or a day, or a week later telling me that story Because none of those things happened So it’s so important to be open to the lesson that the exposure teaches us, which is that surprise. The thing that you are terrified of will happen. Doesn’t happen That’s so important. Now, if you’re listening to me, you may say, but the bad thing is the anxiety I get And for some people, it’s, not that the anxiety signals a danger because, for most of the community, it’s. Well, I’m terrified to panic, because when I panic, I think I’m going to die or think I’m gon na go insane Or I’m going to pass out or I’m going to have a psychotic break For other people. It’s just No. I don’t think that I’m just afraid of the panic itself, Because the panic itself tells me that I’m failing, I’m weak. I’m broken. I’m less than I can’t. Do this, this shouldn’t be happening, But even if that’s the way, you fear it and you don’t fear, death or passing out or a heart attack. In the end, the panic came and left, And again nothing bad happened. That does not show that you are broken or weak or less than at all. So you’re going to have to begin to accept that lesson that, like oh look, I did that again. I tolerated it again Instead of saying it was wrong for happening knowing I did a great job getting through it, So it’s so important to be open to the lesson that the experience teaches you other than just recounting the experience as a nightmare and something That you never want to happen again. That is so important And it’s why we say all the time we do. Don’t care how it felt we only care about what happened. We only care what happened So that kind of gives you. You know. 25 minutes on the difference between habituation and inhibitory learning and a rough idea of how that fits into exposure work, And I hope near the end here is how you can start to gear. Your exposure and recovery work to take advantage of the inhibitory learning model and not just try to get used to anxiety or make it go away. The key takeaway here is: am I doing these hard things to try to make it go away, Or am I doing these hard things to learn that I can do hard things and it doesn’t matter? If I get anxious that’s, really where you want to be That’s, where I want you to be, I want you there. I know that you’re trying to make it go away. We all want it to go away, But I say all the time go away is a happy secondary effect. It’s a secondary outcome. It’s a happy secondary outcome of learning that you’re. Okay, even if you do panic So please, if you take anything out of this episode, take that you should not be approaching recovery as a way to feel better and make it stop. You should be approaching recovery as a way to learn that it’s. Okay, even if you do get anxious and panic because when you get there and know that you can handle it, no matter where you are or what the situation is, then it starts to go away And it goes away more durably. It goes away across context. You don’t have to worry about like well. I can go to restaurants, but I haven’t gone to the movies yet So I got to do six months where the movie exposure to be able to go. No, you know that I’m okay if I panic in a restaurant, so I’m okay if I panic in the movies It’s, there’s magic in there. There is So that is my 2627 minutes on habituation and inhibitory learning and the mechanics of exposure. Hopefully, it has been helpful. I’ve been looking forward to doing this episode to be completely honest with you, And it was going to be super geeky at first. But I’m pretty proud of the fact that I didn’t get too deep into the technical woods here And I hope that I’ve been able to present it in a way that’s understandable and relatable. More than anything else. More than anything else, So that’s it We are done. This is episode 226 In the book. You know it’s over because of the music, that is Afterglow by Ben Drake. That is a song you hear at the beginning and end of every one of these podcast episodes. If you’d like to hear the whole song or know more about Ben and his music, you can visit his website at Ben Drake, music com. If you’re listening to this podcast on Spotify or iTunes, or some platform that lets you rate and review, the podcast leaves a five-star rating and maybe writes a quick review. If you dig it because it helps other people find the podcast. If you’re watching on YouTube subscribe to my channel, like the video leave a comment, I circle back every few days to interact on YouTube. So if you want to ask the question, I promise I’m gon na see it And I think that’s it Thanks for coming by. I appreciate your support. To find all of my other resources and goodies at the anxious truth com. I will be back again next week with another podcast episode. I don’t know what I’m going to talk about, but I will be here and remember until then. This is the way Unknown. Yeah, you’re doing fine story begins. You got a feeling that you goAs found on YouTubeHUMAN SYNTHESYS STUDIO 👀🗯 Attention: Have Real Human Spokespeople In Your Videos Saying Exactly What You Want In MINUTES! 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Should You Take Xanax For Anxiety? (Benefits/Side Affects)
Alprazolam also known as Xanax, belongs to a group of medications called benzodiazepines Benzodiazepines act on the brain and central nervous system, CNS to produce a calming effect, People use and take Xanax to help them with their anxiety and panic disorders. Xanax is the number 1 prescribed psychiatric medication in the United States. If you’ve been prescribed Xanax for your anxiety or panic disorder, you may feel normal after your first dose. You may also feel relaxed, quiet, or tired, depending on your dosage. Xanax is prescribed in doses that are available in milligrams depending on the symptoms. You experience anxiety or panic disorder. You may be prescribed a high or low dosage. The dosages are 0 25 mg, 0 5 mg 1mg, and 2mg. The effects of Xanax become more significant. The higher the mg you take. Doctors always recommend that first time, Xanax users start with the lowest possible dose until they know exactly how it will affect them. Higher doses can be fatal and you should never take more than what your doctor has prescribed. The effects of taking Xanax should be mild, but detectable. If you experience any of the following symptoms, you should seek medical attention immediately: Extreme drowsiness Muscle weakness, Confusion, Fainting, Loss of balance, and Feeling lightheaded Xanax is taken orally and absorbed quickly into the bloodstream. 
Some people experience the effects of Xanax within 5 to 10 minutes of taking it, and everyone should feel the effects of it within an hour. Why Xanax is so popular for people struggling with anxiety and panic attacks during a panic attack or anxiety attack. You can take a Xanax and within a few minutes you should start to feel the symptoms of your attacks fade away. The effects of Xanax are brief. Most people feel the strongest impact for 2 to 4 hours after taxing it. However, you may feel a fuzzy feeling for several hours after that It s also possible to build up a tolerance to Xanax. If that happens, then you may notice it takes longer for you to feel the effects and the effects may wear off more quickly. Xanax has a half-life of about 11 hours, which means by that time your body will eliminate half of the dose from your bloodstream. So should you take Xanax for your anxiety, As you’ve heard, and seen in this video Xanax is extremely beneficial in removing the symptoms of anxiety and panic. Attacks such as a racing heart feeling out of control and restlessness. If you think Xanax could help you, please see a doctor and get a prescription, never self-medicate or take it recreationally.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
Some people experience the effects of Xanax within 5 to 10 minutes of taking it, and everyone should feel the effects of it within an hour. Why Xanax is so popular for people struggling with anxiety and panic attacks during a panic attack or anxiety attack. You can take a Xanax and within a few minutes you should start to feel the symptoms of your attacks fade away. The effects of Xanax are brief. Most people feel the strongest impact for 2 to 4 hours after taxing it. However, you may feel a fuzzy feeling for several hours after that It s also possible to build up a tolerance to Xanax. If that happens, then you may notice it takes longer for you to feel the effects and the effects may wear off more quickly. Xanax has a half-life of about 11 hours, which means by that time your body will eliminate half of the dose from your bloodstream. So should you take Xanax for your anxiety, As you’ve heard, and seen in this video Xanax is extremely beneficial in removing the symptoms of anxiety and panic. Attacks such as a racing heart feeling out of control and restlessness. If you think Xanax could help you, please see a doctor and get a prescription, never self-medicate or take it recreationally.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
ADHD and Anxiety Tips: Assertive Communication & Overcoming Social Anxiety
Hi. I’m Lynette from PanicAttackRecovery.com. We’re a collaboration of former sufferers who are helping those currently struggling
with anxiety, panic attacks, and agoraphobia. However, anyone can benefit from our videos. One challenge for many people who have anxiety
is learning to say no. We discussed this issue with a psychologist
who ran a group for teaching assertiveness and he told
us about an interesting experience he had with the group. One evening, all of the attendees were performing
an exercise where the person next to them would
ask them to do something. They were simply instructed to say no in reply to whatever the other person asked them
to do. Many people had trouble doing this. Instead, they felt the need to also explain
why their answer was no. This is interesting because the situation
was a controlled group exercise and not a real-life situation. The important takeaway messages from this
example are the following: First: Many people have trouble saying no. Period. Second: Many people feel the need to reveal
additional information because they aren’t comfortable simply saying no. However, the problem is that by explaining
themselves, they often give the other person making the
request more of an opportunity to challenge their original
response. In other words, explaining yourself
makes it harder to say no in the end. Had you just graciously said no, that might have ended the discussion. We’re not suggesting that you should go
through life simply saying no all of the time. However, if you have a problem being assertive
in this regard, try practicing role-playing this suggestion with a friend. 
By practicing this suggestion over time you
will get better at it. Often anxiety sufferers can be helped by learning
how to be gracefully assertive in their relations with others. By learning polite assertiveness, you can
decrease your anxiety across several situations. We hope that you have enjoyed this video. To get more help with your anxiety, and obtain instant access to the 5 steps to
recovery from panic attacks and agoraphobia, just visit our website and provide your email
address. All of our information is free. Please visit our website at PanicAttackRecovery.com.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
By practicing this suggestion over time you
will get better at it. Often anxiety sufferers can be helped by learning
how to be gracefully assertive in their relations with others. By learning polite assertiveness, you can
decrease your anxiety across several situations. We hope that you have enjoyed this video. To get more help with your anxiety, and obtain instant access to the 5 steps to
recovery from panic attacks and agoraphobia, just visit our website and provide your email
address. All of our information is free. Please visit our website at PanicAttackRecovery.com.As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
Anxiety Tips: Is caffeine helpful or a hindrance?
Hi, I m Lynette from PanicAttackRecovery com. We are a collaboration of former sufferers who are helping current sufferers of anxiety, panic attacks, and agoraphobia. If you are a consumer of caffeine and a panic, attack, or anxiety sufferer, then you might consider this video to be an important one, To begin with. What are the effects of caffeine, Caffeine s effects include stimulation of the central nervous system, CNS, and stimulation of the cardiac muscle. It has been suggested that caffeine can lead to jitters, headaches, irritability, confusion, muscle, aches, heartburn, increased blood pressure, and other effects on the body. However, you might be asking the following question: is there any real connection between caffeine and anxiety, Authors of an article in the Journal of Caffeine Research completed a thorough literature review. The authors indicated that their review showed that caffeine produces behavioral and physiological effects similar to those produced by other drugs of dependence. The article points out that caffeine consumption has been associated with several negative health consequences, including anxiety, insomnia, hypertension, myocardial infarction, bladder instability, gastroesophageal reflux spontaneous abortion, and reduced fetal growth. So should you consume caffeine, You might be able to consume caffeine in moderation. However, it s important to become aware of all of the foods and drinks that contain caffeine and to consider the level of caffeine in each of these foods and drinks, For instance, consider the following caffeine levels: according to the Mayo Clinic Brewed cup 8 oz of coffee 95 200 mg Cola, 30 40 mg, Black tea, 14 61 mg Energy drinks, such as Red Bull, 80 mg. The Mayo Clinic indicates that you might consider reducing your intake of caffeine if you are consuming more than 500 mg of caffeine per day. However, ultimately, we would suggest that you may want to determine your tolerance levels to caffeine. We certainly don t recommend that you quit caffeine or cold turkey. If you are trying to quit, If you are trying to cut back, you should gradually reduce your caffeine intake levels. Instead of making big changes all of a sudden, You should remember that caffeine is a drug, so you may initially go through some withdrawal symptoms when levels are reduced. 
Withdrawal symptoms have been reported, such as headache, irritability, sleeplessness, confusion, nausea, restlessness, tremor palpitations, and raised blood pressure. You might be asking how to kick the caffeine habit or reduce the amount of coffee you consume. We would suggest you may want to think about two things. 1 Become aware of all your sources of caffeine by taking an inventory of all of your caffeine levels and 2. Consider substituting green tea in place of all or some of your daily coffee. Why green tea? Although green tea, has some caffeine? It s not nearly as much as coffee As mentioned, while a brewed 8 oz cup of coffee can have about 95 200 mg of caffeine. Green tea has about 14 40 mg of caffeine. Only In addition to subscribing to our YouTube channel, you can visit our website and Sign up for our free email newsletter, Obtain a range of articles about panic, attacks, anxiety, and agoraphobia, and Follow us on Twitter and Facebook. By taking advantage of these options, you can be assured that you will not be missing out on any of our resources. Please visit our website at PanicAttackRecovery com. .As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
Withdrawal symptoms have been reported, such as headache, irritability, sleeplessness, confusion, nausea, restlessness, tremor palpitations, and raised blood pressure. You might be asking how to kick the caffeine habit or reduce the amount of coffee you consume. We would suggest you may want to think about two things. 1 Become aware of all your sources of caffeine by taking an inventory of all of your caffeine levels and 2. Consider substituting green tea in place of all or some of your daily coffee. Why green tea? Although green tea, has some caffeine? It s not nearly as much as coffee As mentioned, while a brewed 8 oz cup of coffee can have about 95 200 mg of caffeine. Green tea has about 14 40 mg of caffeine. Only In addition to subscribing to our YouTube channel, you can visit our website and Sign up for our free email newsletter, Obtain a range of articles about panic, attacks, anxiety, and agoraphobia, and Follow us on Twitter and Facebook. By taking advantage of these options, you can be assured that you will not be missing out on any of our resources. Please visit our website at PanicAttackRecovery com. .As found on YouTubeThis solution reverses kidney disease! Guaranteed to be effective or your money back: Beat kidney disease. Just by following a simple treatment plan, you can reverse kidney disease. No matter how old you are! Just listen to what people who have tried this solution have to say. “Thank God I came across your solution by accident! Dad’s kidney function decreased from 36% to 73% in just two months. He’s 90 years old! His doctor said people his age shouldn’t have kidneys that efficient!” Graeme Asham, QLD, Australia, And this… “No more dizzy spells! My creatinine has gone down from a staggering 1800 to 1100. My blood count has greatly improved and I’ve been taken off my blood pressure medication. Your solution works! ” Joe Taliana, 55, Malta Simply follow the scientifically backed solution and restore your kidneys, fast! => This solution reverses kidney disease! ← https://www.facebook.com/100000332115031/videos/590895892954739/ яαℓρн ℓєαмαи
5 Things People With Anxiety Secretly Do Alone
– Hey Psych2Goers, welcome back. Think you've never experienced anxiety before? Well, you might not have realized it because people experience anxiety in different ways. Your idea of anxiety might not align with how you experience it. And you may not notice anxiety in someone who grapples with it privately. So, it's important to remember to always be kind because you can never know what others are struggling with when they're alone. If you're dealing with anxiety, know that you're not alone in facing these challenges. Anxiety is a normal part of life.
It alerts us to dangers and helps us prepare for a wide variety of situations. But according to the Diagnostic and Statistical Manual of Mental Disorders, DSM, anxiety becomes a disorder when it starts to impact daily functioning and different aspects of life. With that said, here are five things people with anxiety secretly do alone. Number one, overthink, overthink, and overthink. Anxiety disorders are characterized by excessive or disproportionate worry and fear that gets in the way of daily activities. It may not be as obvious to other people, but those who struggle with anxiety tend to overthink while in the presence of others and when alone. Many people who struggle with anxiety tend to dwell on negative thoughts about themselves and their past. They may replay these past events in their head over and over, trying to think of what they could have done differently.
And may also imagine possible future events to try and anticipate things that might go wrong. Two, confine themselves to their comfort zone. Everyone feels anxious now and then, but those struggling with an anxiety disorder constantly adjust their lives to cater to it. They may stick to activities that calm their racing thoughts, or engage in pursuits that allow them to avoid the things that make them feel anxious instead of choosing activities purely for fun or interest. Like re-watching the same shows over and over because they don't have to feel anxious anticipating what might happen next. Some people may not even be able to leave the house out of fear of being in places and situations where escape may be difficult.
Or they may struggle to leave the house without a certain person they're scared to lose. Three, withdraw from social interaction. Some people with anxiety may have a limited social life and turn down invites, not out of a lack of interest, but to stay home to calm certain worries and fears. In some cases, the person may seem uninterested in spending time with others due to a crippling fear of feeling humiliated, rejected, or looked down on in social interactions. People with anxiety may withdraw socially to cope with their fears and might avoid their phones or ignore or turn off their notifications to manage their feelings of anxiety, and then feel overwhelmed and anxious later when they see the backlog of messages. Number four, procrastinate or struggle to finish tasks. People with anxiety, especially high functioning anxiety, may seem like completely put together achievers, but they may also grapple with getting their work done when they're alone, because anxious thoughts may force them to procrastinate.
Anxiety also affects working memory, which makes it difficult to focus long enough to complete tasks. And so, they may then have to rush to get things done on time, adding extra stress. Then number five, tossing and turning in bed. Having anxiety doesn't immediately translate to nervous, jittery energy that others can easily detect. Someone with anxiety can seem calm and rested, when in reality, they might be tossing and turning at night, unable to fall asleep because of their anxious thoughts. If they do manage to get some sleep, they might be restless or riddled with nightmares about their anxieties. For example, those with separation anxiety disorder may have nightmares about being separated from their loved ones. Anxiety disorders are complex and varied, but remember that a certain level of anxiety is normal and anxiety disorders are those that cause significant distress or impairment in different areas of life.
If you or anyone you know, are struggling with an anxiety disorder, please don't hesitate to reach out to a qualified mental health care provider. Can you relate to any of these signs? Share with us in the comments and remember to like and share this video with someone who might benefit too. As always the references and studies used are listed in the description below. Until next time, take care friends..
As found on YouTube
7 Things Only People With Social Anxiety Will Understand
Light music Narrator, Hey Psych2go ers. Before we begin, we would like to thank you all so much for your love and support for our channel Psycho2go.’s mission is to make psychology and mental health knowledge more accessible to everyone, and we hope we’ve helped you along the way.Now let’s begin As a child.I loved to be the center of attention.I wasn’t afraid to introduce myself or speak up, but now there are days when I find it difficult just to look someone in the eye.It was frustrating to watch my peers build relationships with ease.While I struggled just to make a connection at all For years, I blamed shyness and lack of self-esteem for these changes, But it wasn’t until college that I truly learned about social anxiety, Just as with any mental illness.Social anxiety affects everyone differently.For me, it even changes from moment to moment.Sometimes my nervousness reveals itself in stuttering or repetitive speech.Other times I freeze, I’ve learned a myriad of coping mechanisms, some more helpful than others, and techniques to understand the root of my anxiety, but none have been more beneficial than therapy Finding communities such as Psych2go, where I have a voice, as well as the Support system to reach out and relate to, also help me practicing using my voice with confidence, Even when I feel so fragile that I could shatter It’s. Okay, if you don’t, feel ready to join a community or speak up about your experiences, but the team at Psych2go wants you to know that we are here.Here are seven things: people with social anxiety will understand, Number one being social can be draining, While not everyone with social anxiety is an introvert.Many people can feel exhausted after a social event.Worrying can be tiring and trying hard to keep your anxiety under control while interacting with others can be enough for you to require time to recharge for the rest of the day.It’s, okay, to push yourself to be social but be sure to know your limits and respect them.Pushing yourself too far may end in more anxiety and exhaustion than you began with, And it’s important to take care of yourself and your needs.First, Two: you prefer texting over calling.Do you relate to the dread that comes when you receive a phone call For? They fear that calling someone will bother the other person For others.They may not know who is calling or know what to say when they pick up.Phone Calls can be sudden, disruptive, and unpredictable. So you may worry about what the other person is going to tell you Number three.You feel anxious without direct interaction.Sometimes you might feel anxious without directly talking or interacting with someone Just being aware that someone is watching.You can be difficult For some that occurs when they’re eating or doing other simple tasks.The fear can stem from judgment for doing something wrong or differently, but more often than not people don’t pay attention as closely as you think, Number four.When it comes to friends, quality is greater than quantity, Not everyone.’s idea of fun includes hanging out with a huge group of people or going to a party.It can be intimidating to be around a lot of people.You don’t know, And you’d – much rather prefer to spend time with a few close friends.The beauty of life is that no two experiences are the same, So there’s a friend out there for everyone, Even if you may be socially anxious.Five, it’s, not all in your head. Social anxiety can manifest as physical sensations for a lot of people.These symptoms are similar to feeling embarrassed, sweaty, hands, blushing hyperventilating, but can feel more intense and last longer.Facing social situations can potentially lead to panic attacks for some people, while others feel physically ill or faint.These physical symptoms may be scary, but they rarely are threatening to one’s immediate health Number.Six, you feel, like everyone is judging you When you’re socially anxious it can feel like you’re under a magnifying glass all the time.You feel overly conscious about yourself and project those worries onto other people about their perceptions of you, but just because you’re monitoring every detail about yourself, doesn’t mean everyone else is too In reality.People aren’t as focused on you, as you think, and they likely have their worries too And number seven.You are your harshest judge.When you’re socially anxious, you might find yourself comparing how you think act, or look to others.This self-criticism can seriously hurt your mental and emotional health and it’s important to treat yourself more kindly While it might feel like others, make connections more easily or have it so. Well, it’s important to remember that everyone is going through their things and they have worries and concerns.Just like you do.When it comes to social anxiety, it can be hard to interact with people or make friends when you’re overly worried.The truth is, though, there is no normal when it comes to being social.Everyone has their way of socializing with others, And you’ll find someone who you connect with on the same level.There’s nothing wrong with leaving early or spending another night at home with your dog.We hope you enjoyed this and found some comfort.What have your experiences been with social anxiety? Leave a comment down below to share your thoughts.If you enjoyed our video, please give it a like and subscribe to our channel for more content like this.Thanks for watching – and we’ll see you at the next one.As found on YouTubeAnimated Video Maker – Create Amazing Explainer Videos | VidToon™ #1 Top Video Animation Software To Make Explainer, Marketing, Animated Videos Online It’s EASIER, PRODUCTIVE, FASTER Get Commercial Rights INCLUDED when you act NOW Get Vidtoon™
When it comes to friends, quality is greater than quantity, Not everyone.’s idea of fun includes hanging out with a huge group of people or going to a party.It can be intimidating to be around a lot of people.You don’t know, And you’d – much rather prefer to spend time with a few close friends.The beauty of life is that no two experiences are the same, So there’s a friend out there for everyone, Even if you may be socially anxious.Five, it’s, not all in your head. Social anxiety can manifest as physical sensations for a lot of people.These symptoms are similar to feeling embarrassed, sweaty, hands, blushing hyperventilating, but can feel more intense and last longer.Facing social situations can potentially lead to panic attacks for some people, while others feel physically ill or faint.These physical symptoms may be scary, but they rarely are threatening to one’s immediate health Number.Six, you feel, like everyone is judging you When you’re socially anxious it can feel like you’re under a magnifying glass all the time.You feel overly conscious about yourself and project those worries onto other people about their perceptions of you, but just because you’re monitoring every detail about yourself, doesn’t mean everyone else is too In reality.People aren’t as focused on you, as you think, and they likely have their worries too And number seven.You are your harshest judge.When you’re socially anxious, you might find yourself comparing how you think act, or look to others.This self-criticism can seriously hurt your mental and emotional health and it’s important to treat yourself more kindly While it might feel like others, make connections more easily or have it so. Well, it’s important to remember that everyone is going through their things and they have worries and concerns.Just like you do.When it comes to social anxiety, it can be hard to interact with people or make friends when you’re overly worried.The truth is, though, there is no normal when it comes to being social.Everyone has their way of socializing with others, And you’ll find someone who you connect with on the same level.There’s nothing wrong with leaving early or spending another night at home with your dog.We hope you enjoyed this and found some comfort.What have your experiences been with social anxiety? Leave a comment down below to share your thoughts.If you enjoyed our video, please give it a like and subscribe to our channel for more content like this.Thanks for watching – and we’ll see you at the next one.As found on YouTubeAnimated Video Maker – Create Amazing Explainer Videos | VidToon™ #1 Top Video Animation Software To Make Explainer, Marketing, Animated Videos Online It’s EASIER, PRODUCTIVE, FASTER Get Commercial Rights INCLUDED when you act NOW Get Vidtoon™
Anxiety & Anxiety Recovery Frequently Asked Questions / Part 2
Drew Linsalata: on episode 217
of the anxious truth, we’re gonna do 10 More of the most
frequently asked questions about anxiety and anxiety recovery. So
let’s get to it Hello, everybody, and welcome back
to the anxious truth. This is podcast episode number 217 to
one seven were recorded at the end of July 2022. Welcome, I am
Drew Linsalata, creator and host of the anxious truth. This is
the podcast that focuses on all things anxiety, anxiety
disorders, and recovery. So welcome. If you’re new here,
welcome aboard. If you’re a returning listener, welcome
back. Today we’re going to do part two of our frequently asked
questions. These are 20 of the most frequently asked questions
about anxiety and anxiety recovery that I encounter in my
many years in this community and doing this work that I do. Last
week in Episode 216, we did the first 10. So go back and listen
to that if you have not. And today in 217, we’re going to do
the second 10. The show notes for these two episodes are quite
detailed. So you can find the show notes for this episode at
anxious truth.com/ 217. And I have included in there all the
links to all the other resources and podcast episodes that I’ll
talk about here. So go to the anxious truth.com/ 217. And
check that out. And while you’re on my website, I would like to
remind you that the anxious truth is more than just this
podcast episode. There are 200, and somewhat other podcast
episodes as a ton of free social media content. There’s my free
morning newsletter called The anxious mourning. And there is
three excellent books and anxiety and anxiety recovery
that I have written that are helping 10s of 1000s of people
around the world. So while you’re on the anxious truth.com,
check out all of those resources, they’re good, and most of
them are free, so go ahead and avail yourself of them. And if
you are enjoying my work, and it’s helping you in some way,
and you would like to help me keep it free of sponsorships and
advertising. All the ways to do that can be found at the anxious
truth.com/support. So check that out. Never required, always
appreciated. So let’s get into part two of our frequently asked
questions. And we’ll get right into it. We’re going to do 10
today. So question one this week is whether recovery is possible, even if
you’ve suffered for many years. And the answer to that is
sure is this is a short answer. Many, many members of our
community can turn things around even after years of dealing with
disordered anxiety. For me, it was over 2025 years of my life
on and off and three or four major episodes. So yeah, the
amount of time that you have suffered with this. I’m not
gonna say it doesn’t matter completely, but it is certainly
not a reason why you could not get better you can do that. Yes,
you may build some habits, but at some point, the hole can only
get so deep. And I think that’s what people worry about, like,
oh, I keep digging a deeper and deeper hole. I’ve been digging
for 20 years. So how am I ever going to crawl out of this hole?
That’s not the right way to visualize it. I like to say the
hole can only get so deep once you are to the point where
you’re avoiding everything your housebound or stuck in one room
or you’ve got yourself down to eating only three foods because
you’re afraid or you know, you’re super restricted there’s,
there’s only so much restriction you can impose on yourself. So
assume that the hole has gotten as deep as it is ever going
to get. You just start decorating and get comfortable
in that hole. you personalize it, hang artwork like you
put in a stereo system, and listen to your favorite music
while you’re there. So if the hole doesn’t get deeper, you
just get more comfortable in it. That doesn’t matter. You can
turn this around, it doesn’t matter how long you have
suffered, I promise you can get better. I was 20-plus years, 25
plus years. I know people even longer than that, that have
dealt with this, and one woman over 40 years. And she has
turned things around. She’s well on the way to recovery. So yes.
In terms of resources, Episode 124 of the anxious truth talks
about that. So you can go check that out. So question number two
today? What if I don’t have panic attacks, and I just feel
anxious all day? So there are two things that I
want to address in this question. First of all, there’s
a misconception that people that have panic attacks are somehow
calm or not anxious between attacks. And that is 100% not
true. Like people with panic disorder, I had panic disorder,
I was anxious all day long, too. So if you’re in that boat, and
you don’t have panic attacks, the first thing I want you to be
aware of is that that’s not necessarily a special condition.
And it’s not like people that do have panic attacks, have attacks, and then are calm the rest of the day. It doesn’t work that
way. So don’t feel bad about that. Now, being anxious
all day can be the result of the same mechanism that drives
things like panic disorder, you can start to learn to be anxious
just because you’re anxious. And the longer this goes on that
becomes part of the puzzle for a lot of people. Like I’m anxious
all day long. I can’t figure out why. So now I start to become
anxious about being anxious. That’s one of those things or
another reason why you might be anxious all day long. And this
starts to get into the realm of generalized anxiety or
generalized anxiety. disorder. A lot of people that have gad are
anxious all day long, but not everybody that’s continually
anxious has gad. So really God is defined by excessive worry
and focus on external things to the health of your family, your
health, doing good at work, not letting people down taking care
of everything being perfect being a people pleaser, like
those are things where we are trying to control the world to
an excessive degree. And that’s sort of the hallmark of
generalized anxiety disorder, it’s based on that sort of
stuff. And then it gets off the rails and gets carried away. So
people with gad can have a general background anxiety that
lasts all day long too. So there could be that and then you could
also begin to just be anxious about being anxious because you
can’t solve the anxiety problem. So it’s not that this is a
special thing or it can’t be fixed. Sometimes if you’re
the in that gad camp, get a look at some of the underlying things
that go with that. Things like excessive worry, overthinking
over planning, perfectionism, and people-pleasing, are things that can
drive anxiety state, but that you think could be good
things about your personality. Gotta look at that. So I talked
about this in Episode 119. I had Dave Carbonell on and we talked
about generalized anxiety disorder, and episode 148 of the
podcast covers this. But if you’re anxious all day long, you
don’t have panic attacks. It’s okay, you can still get better I
promised. So Question three, how can I drive during a panic
attack or anxiety spike, it’s not safe. So this one, I did two
podcast episodes that specifically talked about this
Podcast, episode number 55. podcast episode number 105.
We’re specifically about driving and driving anxiety. So there’s
an assertion here that people will make that when you are in a
high anxiety state or a state of panic, that you
lose control and have no agency anymore. Like some
external force rolls in and possesses you and makes you do
things or prevents you from doing things. This is a thing
that you have to start to challenge has that ever been
True? Now, you are most certainly afraid you’re very
uncomfortable. But the choices that we make in those moments in
an attempt to alleviate that fear and escape from the
discomfort are not involuntary. So, when talking about whether is it
safe to drive during a panic attack, you have to realize
that, yes, a rapid heartbeat during panic is involuntary, you
can’t control that, and yes, maybe feeling a little short of breath
is involuntary. Yes, feeling nauseous is involuntary. Feeling
a little depersonalized is involuntary. That’s all true.
But the things that we do to add fuel to that fear, fire, omg
omg, calling for help trying desperately to get to a safe
place trying to run away from it. Those are voluntary. Those
are choices that we make. So you can’t control how you’re going
to feel. But we do have some agency in what we do about that.
And you have to realize that the uncontrollable feeling or the
idea that you will completely lose control of your
mind and your body or that you do lose control of your mind and
body is you know what you’re doing, and you know what
that activity looks like, and you’re calling that
uncontrollable. But really, we do have choices, we are making
choices to do those things. So it’s important to consider that
because that sort of challenges the narrative that says it’s not
safe to drive because I lose control. Well, no, you choose to
help to fuel a frantic state in your frantic effort to try and
get away from the fear. But there is a choice there. And
there’s an agency that’s important when you’re talking
about driving. And I would urge you to consider another thing.
And that is all the times that you have been anxious behind the
wheel or experienced full-blown panic behind the wheel, and you
have run home with that car or pulled over immediately or got
off the highway or the motorway. In all of those situations, you
are surprisingly adept at maneuvering your vehicle, even
though you’re insisting that you can’t and you must stop
maneuvering the vehicle. So sometimes we have to insert a
little bit of objectivity here, take two steps backward
from that emotional reaction of oh my god, I’m out of control.
It’s horrible. And look at the facts like, Am I out of
control? Or am I just worried that I will be and have I ever
even shown any sign of being unable to control my vehicle?
Now, I’m not saying that driving with a panic attack is
comfortable or easy in any way, shape, or form and it’s okay to
pull over and let it pass. It’s okay. But you got to
start to challenge that narrative. But in the end,
you’re the only ones that get you’re the only one that gets to
decide whether you should drive or not. I can’t tell you Yes, go
ahead and drive. I can tell you to start to really try and think
objectively about the way you’re evaluating that. And let reality
be a bit of a guide. But I cannot tell you now, go ahead
and drive you only you can determine that. Again, take a
listen to podcast episodes, 55 and 105. And maybe those
will help. So let’s go on to our next question. Question five.
What if you have a real medical condition? Okay. This is
unfortunately, common human beings have medical conditions
all the time. More than one thing can be true at a time. So
when this happens, you have to remember that you have an actual
medical or health issue and can also be caught in the
grips caught in the grips of disorder and anxiety, those two
things will get glued together, and you will stick them together
and think that they are one big giant ball of fear. But really,
they are not. So there are two things in the face of a health
challenge or a medical condition, that medical
the condition can cause actual restrictions, lifestyle
restrictions, but it can also cause fear, uncertainty,
vulnerability, anxiety, worry, and normal things like human beings
that are having health problems will normally experience those
states. But then there’s the extra state on top of that. So
that’s the medical condition itself and the normal human
reaction to that. And then there’s the disordered part that
comes on top of that, which is now I am going to excessively
worry beyond what is helpful about my health
condition. I’m going to try to make predictions, I’m going to
write giant horror stories and screenplays in my head about
what might happen even though it’s not happening. Now. I’m
going to ruminate and worry and ruminate, and worry and research
and Google, and I’m going to try to solve this problem in my
head. But you can’t, that’s the part that you don’t have to do
that part is not required, that part is not helping you
in any way. It’s kind of hurting you in terms of
mental health. Right? So you have to recognize there are two
things, oh, I’m worried right now, I’m concerned, I’m afraid I
feel uncertain and vulnerable because of this medical
condition. Okay, that’s okay. And that sucks. And my heart
goes out to you. But that’s part of being human. But the part
where you latch on to it and spend 24 hours a day, every
waking moment trying to solve this problem and writing stories
about it in your head that’s not needed, then in many cases, your
anxiety level goes up, because you’re doing that, and then
you’re anxious because you’re anxious. So it’s important to
step back again, try to insert a little objectivity, and say, Oh,
I see what’s going on here. I don’t have to say, Well, I have
a health condition, and it sends my anxiety through the roof. No,
I have a health condition. And that makes me feel certain
things. And then I am adding on top of that with some of the
habits that I think are safety or protection for me. And I can
recognize that and begin to tease that apart and start to
work on those other habits. So that’s my answer to what if I
have a real medical condition, people will often say like,
well, I have a real medical condition. So all bets are off
to bed like I’m going to have to be an anxious mess. No,
that’s not true. Now I did an episode of the podcast with my
friend Jessica Seidner. Jessica doesn’t have anxiety disorders,
like, as we are aware. But we did a great episode together,
where she talked about having to deal with the increased anxiety
of breast cancer diagnosis, which came right on the heels of
losing her husband. So she had a lot going on with her medical condition
and a huge life loss. And her anxiety went up because it
normally did. And we talked about how she had to work
through that which might be helpful. I also did an Instagram
live on this topic, probably a year and a half or two years
ago. So again, if you go to the show notes for this episode, the
anxious truth.com/ 217. Under this question, you’ll see that
link to Instagram. So next question, we are on to question
number 6789 10. Okay, so the question, I think five or six,
how do you accept anxiety or surrender to it? So this is a
question I get every day. And this question is really like
other statements in code? This question is really, it’s
super scary to surrender. So please tell me how to do it
without being afraid or uncomfortable. Right? So there
is no way to do this without being afraid or uncomfortable.
And I know that’s a glib answer, a brutal answer. It’s it sounds
like a cold answer. But we need to confront these things. It
doesn’t help us to try desperately to make it easier or
fluffy, or it doesn’t work that way. So you also have to
recognize that when you ask the question, but how am I supposed
to accept this or surrender to it? What you’re doing is
insisting that you must continue to resist it. But why? Why do
you think you have to continue to resist it? So if you are in
this camp right now, where you want to keep asking, but I don’t
understand how I’m supposed to surrender, or how I’m supposed
to accept it. What you’re telling me is number one, I
don’t want to be afraid, which I understand I’m not picking on
you for that nobody wants to be afraid. And number two, no, no,
no, I How am I supposed to I can’t if I drop all this
resistance, then it’s going to come and get me? And my answer
is yes. Correct. So how can I accept or surrender is an
insistence that you’re not supposed to accept or surrender
because you have to continue to fight it and resist it? Because
if you don’t, you won’t be safe. And if you want one big step
that you can take toward acceptance and surrender, is to
face the harsh, brutal, cold reality that all the things
that you are doing to resist it, stop it, make it go away. All
your rituals and safety behaviors and escape behaviors
are doing nothing. Don’t leave a big pregnant
pause. They’re lit doing nothing, no amount of tapping
your cheeks sniffing oils, drinking cold water popping
men’s calling for help snapping rubber bands, chanting, counting
backward from 100. None of those things is doing
anything because that danger has never actually existed. So in
terms of how can I accept and surrender, I will say if I
walked up to you and said, I am so tired from having to hold up
the moon all the time, but I can’t stop holding up the moon
or it will fall to the ground, you would look at me and say,
no, no, you can stop holding up the moon, because you’ve never
been holding up the moon, it doesn’t fall to the
ground, it’s okay, you can let go. The same thing applies here. So
the thought that you can’t possibly accept anxiety or
surrender it and by the way, acceptance doesn’t mean liking
it, do not get confused, you can still hate it, and you can still
want it to not happen. That’s all normal and you can’t control
that’s human, you’re allowed to be human. Accepting doesn’t mean
liking it. But accepting and surrendering means you will drop
all of those safety behaviors, all of those resisting
behaviors, because you must face the realization that they are
doing nothing, they have no impact on your safety at
all. 
They’re just designed to make you feel different. But
feeling different isn’t safer at all, because you’re never in
actual danger from feeling anxious. Right? So you’re gonna
have to confront the reality behind that question. But how am
Did I suppose to surrender or accept? Well, look what those
questions mean. So next question is, what exposures can
I do get ready for dot dot dot, pick an event, a wedding, a
concert, a family vacation, something. And so in the end,
this is a simpler answer. You have to remember what exposures
are therefore, people think, or they get confused. And they
think, Well, I’m learning to drive on the highway. Again, I’m
learning to go shopping, I’m learning to stay home alone.
Again, you’re not learning to do anything. The
only thing that you’re learning to do, which is portable across
situations and challenges, and context is learning how to
get better at experiencing anxiety and fear. So we only do
exposures, do specific things like drive go for a walk or
stay home alone or eat food that you’re afraid of. So that
it will trigger that anxiety, we were intentionally triggering
anxiety, fear, uncomfort, discomfort, uncertainty, all of
those things were intentionally triggering them so that you can
practice feeling them and moving through them in a new way, a
the more productive way that ultimately teaches you that you
don’t have to save yourself from them. So if the exposure is not
to the event, the task, or the place where the food or
whatever the exposure is to the feelings, then every exposure is
an exposure that works for other things. Right? So if you’re
getting ready to go to, for instance, you’re going to a
concert all you got tickets to a concert, how can I expose myself
to that? I mean, yes, can you do things that sort of mimic a
concert? Yeah, that doesn’t hurt in any way. But remember, you’re
only you’re not afraid of the concert, you’re afraid of how
you will feel at the concert. So if you want to take a cruise
around the world get better at staying home alone for two
hours. That’s what I tell people all the time. If you want to go
back to work, then get better at walking around your block.
Because you’re really in the end, you’re learning a new way
to relate to anxiety across all contexts. And if you can
adopt this, then you don’t have to worry about specific
exposures for every single thing you might have to do in your
life, life gets a lot simpler that way. And your recovery
starts to become a little wider and more durable. So it’s really
important, like think about that. I’m only doing these
things because they trigger my anxiety, the anxiety, fear,
that’s the exposure, not the task or the place. So let’s move on to the question.
You know, in 10. I know which one I want to take, we’re on
seven right now. This question is what does this method work if
I have trauma too. So first of all, I always have to say this
is not a method like I’m not teaching them. This isn’t the
drew method. It’s not my method. I didn’t invent any
of this. These are just the principles of a cognitive
behavioral approach to anxiety disorders. So there are
parallels between anxiety disorder, recovery, and trauma
resolution, that’s 100% True, a lot of things will look the
same. If you’re working with a trauma resolution specialist,
some of the things that you would hear would sound a lot
like the things that I talked about, but they’re not
the same. And the issue here is, let’s assume that you do have a
traumatic background and you’ve experienced some traumatic
events in your life. And maybe that that trauma did spawn your
anxiety disorder that can happen. But then what I always
say is that one problem, the trauma has now become two
problems. You have trauma and an anxiety disorder. Right? So you
have to realize that it doesn’t mean that the anxiety disorder
doesn’t count because it’s only the trauma if you had one
problem now you have to That’s okay though, don’t freak out.
You can successfully deal with both of those issues. A lot of
people do, right? A lot of people do that work on both
fronts. But traumatic experiences do not mean that the
anxiety disorder doesn’t count, so some people are under
the assumption that like, well, this all sounds good, but
I have trauma. So what you’re saying doesn’t apply to me.
Okay, you may have trauma, and I’m very sorry for the things
that you’ve lived through. That’s possible. But in the end,
if you will have learned to be afraid of your heartbeat, or
your breath or you have learned to be afraid of, you
know, depersonalization or jelly legs, and you refuse to go out
of the house, or you are convinced that you have some
sort of health problem, and you will only eat foods as a
result. Maybe some trauma spawned that, but
But knowing about that trauma doesn’t help you become less
afraid of your heartbeat. Now you’re afraid of multiple
things. So maybe you are having, you know, you’re afraid of the
experience. But now you’re also afraid of yourself. So you
have to do both things. But of them, if two
problems, you can solve them both. So traumatic experience
can be a roadblock 100% to executing the recovery plan that
we’re always talking about here. It’s 100% true if you have
lived experiences that teach you that you are always unsafe, the
world is dangerous, you are weak, you’re not capable, you’re
stupid, and you’re not worthy of being better. trauma can do that
to you. And if you have those beliefs about yourself, because
of your past experiences, that can 100% present a roadblock to
doing the work that I was talking about, have to
acknowledge that and I always will always well never going to
invalidate that. So in that situation, you’re going to have
to work on that too, right? You’ll have to work on that.
It’s kind of hard. And this is different for everybody, right?
There’s no set answer to this on the other side. So in that
situation, you may find you have to do a little bit of work on
yourself before you can effectively do this recovery
work that I’m talking about. Some other people find
that their anxiety disorder is so bad, that they’re so wracked
with panic and irrational fear that they can’t do the
trauma work until they put out this fire. So some people have
to do this first and then go back to the past and do that
work. Some people can do it at the same time. It’s individual,
it depends. So there’s no set answer to this. But I can
tell you that you can recover from both trauma and
anxiety. And the things that I’m writing about which are
geared toward anxiety recovery can be effective while
you do that. It’s just a very individual situation. But please
don’t feel that since you have lived the traumatic background,
you can’t get better. That’s not true. That’s not fair. And I
understand why you might think that but it’s not true. You
can get better. It’s not easy. But there’s hope for you
too, I promise. So last few questions. This is a really
common one I’m accepting, why am I still anxious? So I might
argue that if you are asking why you’re still anxious, then
you’re not accepting. We can’t qualify for our acceptance.
I’m accepting. I’m accepting this, but I also want it gone.
Well, you can’t have both of those things. Think about that
for a second. I know it sounds a little bit glib and a little
silly. But think about it. There’s truth in there. I’m
accepting this, but I also don’t want to accept it, and I’m not
accepting it. I know you want your anxiety to go away,
but accepting and doing all the things we talked about. It’s not
a recipe for banishing it, right? If that’s why you’re
doing this like you are hoping that if you do the Claire weeks
acceptance or the Dru surrender, or the Josh Fletcher willful
tolerance, if I do this, then it will stop. You’re trying to skip
the part where you have to experience the anxiety and use
it as a classroom. It’s super important. So if you’re trying
to skip that, and you’re just hoping that okay, I except, wait
a minute, how come it hasn’t gone away? You’re missing the
whole process. And you’re going to wind up disappointed,
frustrated, and do and ask this question I don’t
understand. I’m accepting why isn’t gone away. So
expectations are important. Understanding the concepts of
recovery. Why are you accepting that is that the whole thing? Or is
it just part of it? That’s important, aiming at the right
target is important. So in this situation, I did episode 192 of
the podcast, which is linked in the show notes here, go listen
to that, that will probably help you. And this is related to
question number nine, which is, I’m doing my exposures. But it’s
not working. This is what you think you’re doing. I’m doing
all the things I’m doing exposures but not working. Why?
And there are a couple of common explanations for this. Number
one would be we’ll ask you a couple of questions. And this is
right at the show notes. Are you trying to do exposures without
being too afraid? Are you trying to do your exposures without
triggering high anxiety or panic? Are you only doing
exposures now and then when you’re forced to or when you’re
having a good day? Are you doing exposures while also using all
of your soothing and coping tools to calm you down if it
gets uncomfortable? These are all red flags as to why exposure
might not be working. So remember what I said a couple of
questions before the point of exposure are not doing the
task. The point of the exposure is experiencing the fear the
anxiety, the discomfort you want that you need that if you’re
trying to find ways to do your exposure tasks without feeling
that or minimizing it or soothing or calming it or making
it’s easier Don’t do the exposure, there’s no point in it. Because
you’re not, you’re not learning to drive again, you’re learning
how to get better at experiencing anxiety. So this is one of the
main reasons why people will say my exposures aren’t working
well, okay, but you’re not doing exposure, in some
cases, for a common mistake. The other thing would be that you
know, that you’re supposed to experience that experience,
panic, but you are still hanging on to those who escape
behaviors and those rituals. So some people get close to like
real exposure, I would say real exposure, but most effective
exposure, but they still hang on to like, well, there’s a line
that I just can’t cross with anxiety and panic. And when I
get close to that line, I will break out all of my copings
skills. And I will break out my, safety skills and my make it
go away skills. And that’s the response prevention part. So
we’ve talked about exposure and response prevention, ERP, which
is very commonly used in the OCD community, you hear ERP in that
community all the time, but even for all of the
anxiety disorders. Exposure is always ERP. So doing the things,
you’re doing the things, you’re intentionally triggering this
comfort, and you’re doing that without using your old
responses, your safety responses, and soothing responses, you’re
preventing those responses. So one of the reasons why
another key reason why exposure might not be working air quotes
for you is first of all, what does working mean? It doesn’t
mean to make it go away. Remember, it means teaching you how to get
better at being anxious. But why do you think it’s not working?
Well, one of the reasons is doing the exposure without doing
the response prevention. I’m out there driving on the highway,
but I’ve got my mints and my cold water and I got my radio
on, I’m calling and I’m talking to my friend or I bring my
husband or my girlfriend with me that that’s one good reason why
it might not be working. Right. So if you go to
anxious truth.com and just search for the word exposure,
you’ll see quite a few podcast episodes where we talked about
this in more detail. And then question 10 Final question for
the day. This is a big one. How do I deal with a setback? So
this is a such question I hear every single day and I the
word setback, I almost want to be stricken from the vocabulary.
Many times when people are in the recovery process, they
feel like they’re doing great because they’re not experiencing
anxiety or panic. Like they’re feeling good. That’s, that’s
awesome. We want everybody to feel good. I want you to feel
good to write, I want you to have good days. We all want to
have good days. Everybody deserves a good day. So when you
start to string good days together, and you’re feeling
pretty good. And it’s been a while since you had a panic
attack, or it’s been a while since you had those scary
thoughts or it’s been a while since you’ve had an
anxious day and then you have an anxious day or the thoughts come
back or you have a big panic attack one night. A lot of
people will say up, it’s a setback. That’s not a setback.
That’s not a setback, right? If the core principle of
recovery, is to learn that anxiety and panic are not
emergencies, then how is feeling that a setback, it’s no longer
an emergency, you are trying to learn that it’s not an
emergency, we do not declare it a special event. We don’t
retreat from it. So setback is usually a red flag word and it
indicates that you’re still insisting that the only
successful recovery is one year where you will never feel
anxious or panicky ever again. And if you’re trying to recover
to that degree, where you never you can guarantee that you never
panic or ever have another scary thought in your life.
You’re going to be disappointed and frustrated. So
setback is not feeling things. If you haven’t felt anxious for
two weeks, and then today you feel anxious. Well, your job
today is to move through those feelings and practice being
better at being anxious. That’s not a setback. That’s just life
happening. And that’s an opportunity to get even better.
Like we want it we get to the end of the road to recovery
when we don’t care if we’re anxious or not. And I know that
if you’re in the thick of it right now you are thinking that
is an insane statement. But that is truly where you are headed
with this. That is when the war is over. So if every time you
experience anxiety, you yell setback and want to know what to do
I do with a setback? You’re kind of missing the point and you’re
not being fair to yourself. Okay, so the only true thing
that I might call setback is setback is also really what
happens when we say up all bets are off and I’m going to return
to my old rituals. I’m gonna go back to my figuring it out
trying to fight it trying to resist it hiding from it. Going
back to my compulsive. My compulsions, like that, might be
setbacks. Yes, if you start to revert to those old habits, I’ll
call that a setback with you. But how you feel and what you
think is not the setback. But even if you do start to revert
to those old habits as soon as you waive the setback flag and
one piece of advice just remember, oh wait, I have to start doing what I was
doing before. No problem that happens to everybody move
forward again. So if anxiety returns after some time, right
at the show notes here your job is not to wring your hands
and try to figure out why and how to stop it and declare
a disaster. Your job is to surf through it, move through it
like you presumably did as part of the progress that you said
you had made. So I did do an episode on this early on in 2015
of the podcast, episode 14 talks about the nonlinear nature
of recovery and goes over setbacks. But I know setback is
a thing that we talk about all the time in this community.
Hopefully, this helps. And that is it. Those are our second 10
frequently asked questions about anxiety and anxiety recovery. We
are done with episode 217. If you have not heard to 16 go
ahead and listen, because those are the first 10 questions you
know, we’re done because he told me that music. Anyway, I will
pay you out as usual. Afterglow by Ben Drake, you can
find Ben and his music ed Ben Drake music.com Go check them
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I’m doing the best I can. I’m hoping it’s working out for you.
I’ll be back next week. We’re gonna do it again. I don’t know
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They’re just designed to make you feel different. But
feeling different isn’t safer at all, because you’re never in
actual danger from feeling anxious. Right? So you’re gonna
have to confront the reality behind that question. But how am
Did I suppose to surrender or accept? Well, look what those
questions mean. So next question is, what exposures can
I do get ready for dot dot dot, pick an event, a wedding, a
concert, a family vacation, something. And so in the end,
this is a simpler answer. You have to remember what exposures
are therefore, people think, or they get confused. And they
think, Well, I’m learning to drive on the highway. Again, I’m
learning to go shopping, I’m learning to stay home alone.
Again, you’re not learning to do anything. The
only thing that you’re learning to do, which is portable across
situations and challenges, and context is learning how to
get better at experiencing anxiety and fear. So we only do
exposures, do specific things like drive go for a walk or
stay home alone or eat food that you’re afraid of. So that
it will trigger that anxiety, we were intentionally triggering
anxiety, fear, uncomfort, discomfort, uncertainty, all of
those things were intentionally triggering them so that you can
practice feeling them and moving through them in a new way, a
the more productive way that ultimately teaches you that you
don’t have to save yourself from them. So if the exposure is not
to the event, the task, or the place where the food or
whatever the exposure is to the feelings, then every exposure is
an exposure that works for other things. Right? So if you’re
getting ready to go to, for instance, you’re going to a
concert all you got tickets to a concert, how can I expose myself
to that? I mean, yes, can you do things that sort of mimic a
concert? Yeah, that doesn’t hurt in any way. But remember, you’re
only you’re not afraid of the concert, you’re afraid of how
you will feel at the concert. So if you want to take a cruise
around the world get better at staying home alone for two
hours. That’s what I tell people all the time. If you want to go
back to work, then get better at walking around your block.
Because you’re really in the end, you’re learning a new way
to relate to anxiety across all contexts. And if you can
adopt this, then you don’t have to worry about specific
exposures for every single thing you might have to do in your
life, life gets a lot simpler that way. And your recovery
starts to become a little wider and more durable. So it’s really
important, like think about that. I’m only doing these
things because they trigger my anxiety, the anxiety, fear,
that’s the exposure, not the task or the place. So let’s move on to the question.
You know, in 10. I know which one I want to take, we’re on
seven right now. This question is what does this method work if
I have trauma too. So first of all, I always have to say this
is not a method like I’m not teaching them. This isn’t the
drew method. It’s not my method. I didn’t invent any
of this. These are just the principles of a cognitive
behavioral approach to anxiety disorders. So there are
parallels between anxiety disorder, recovery, and trauma
resolution, that’s 100% True, a lot of things will look the
same. If you’re working with a trauma resolution specialist,
some of the things that you would hear would sound a lot
like the things that I talked about, but they’re not
the same. And the issue here is, let’s assume that you do have a
traumatic background and you’ve experienced some traumatic
events in your life. And maybe that that trauma did spawn your
anxiety disorder that can happen. But then what I always
say is that one problem, the trauma has now become two
problems. You have trauma and an anxiety disorder. Right? So you
have to realize that it doesn’t mean that the anxiety disorder
doesn’t count because it’s only the trauma if you had one
problem now you have to That’s okay though, don’t freak out.
You can successfully deal with both of those issues. A lot of
people do, right? A lot of people do that work on both
fronts. But traumatic experiences do not mean that the
anxiety disorder doesn’t count, so some people are under
the assumption that like, well, this all sounds good, but
I have trauma. So what you’re saying doesn’t apply to me.
Okay, you may have trauma, and I’m very sorry for the things
that you’ve lived through. That’s possible. But in the end,
if you will have learned to be afraid of your heartbeat, or
your breath or you have learned to be afraid of, you
know, depersonalization or jelly legs, and you refuse to go out
of the house, or you are convinced that you have some
sort of health problem, and you will only eat foods as a
result. Maybe some trauma spawned that, but
But knowing about that trauma doesn’t help you become less
afraid of your heartbeat. Now you’re afraid of multiple
things. So maybe you are having, you know, you’re afraid of the
experience. But now you’re also afraid of yourself. So you
have to do both things. But of them, if two
problems, you can solve them both. So traumatic experience
can be a roadblock 100% to executing the recovery plan that
we’re always talking about here. It’s 100% true if you have
lived experiences that teach you that you are always unsafe, the
world is dangerous, you are weak, you’re not capable, you’re
stupid, and you’re not worthy of being better. trauma can do that
to you. And if you have those beliefs about yourself, because
of your past experiences, that can 100% present a roadblock to
doing the work that I was talking about, have to
acknowledge that and I always will always well never going to
invalidate that. So in that situation, you’re going to have
to work on that too, right? You’ll have to work on that.
It’s kind of hard. And this is different for everybody, right?
There’s no set answer to this on the other side. So in that
situation, you may find you have to do a little bit of work on
yourself before you can effectively do this recovery
work that I’m talking about. Some other people find
that their anxiety disorder is so bad, that they’re so wracked
with panic and irrational fear that they can’t do the
trauma work until they put out this fire. So some people have
to do this first and then go back to the past and do that
work. Some people can do it at the same time. It’s individual,
it depends. So there’s no set answer to this. But I can
tell you that you can recover from both trauma and
anxiety. And the things that I’m writing about which are
geared toward anxiety recovery can be effective while
you do that. It’s just a very individual situation. But please
don’t feel that since you have lived the traumatic background,
you can’t get better. That’s not true. That’s not fair. And I
understand why you might think that but it’s not true. You
can get better. It’s not easy. But there’s hope for you
too, I promise. So last few questions. This is a really
common one I’m accepting, why am I still anxious? So I might
argue that if you are asking why you’re still anxious, then
you’re not accepting. We can’t qualify for our acceptance.
I’m accepting. I’m accepting this, but I also want it gone.
Well, you can’t have both of those things. Think about that
for a second. I know it sounds a little bit glib and a little
silly. But think about it. There’s truth in there. I’m
accepting this, but I also don’t want to accept it, and I’m not
accepting it. I know you want your anxiety to go away,
but accepting and doing all the things we talked about. It’s not
a recipe for banishing it, right? If that’s why you’re
doing this like you are hoping that if you do the Claire weeks
acceptance or the Dru surrender, or the Josh Fletcher willful
tolerance, if I do this, then it will stop. You’re trying to skip
the part where you have to experience the anxiety and use
it as a classroom. It’s super important. So if you’re trying
to skip that, and you’re just hoping that okay, I except, wait
a minute, how come it hasn’t gone away? You’re missing the
whole process. And you’re going to wind up disappointed,
frustrated, and do and ask this question I don’t
understand. I’m accepting why isn’t gone away. So
expectations are important. Understanding the concepts of
recovery. Why are you accepting that is that the whole thing? Or is
it just part of it? That’s important, aiming at the right
target is important. So in this situation, I did episode 192 of
the podcast, which is linked in the show notes here, go listen
to that, that will probably help you. And this is related to
question number nine, which is, I’m doing my exposures. But it’s
not working. This is what you think you’re doing. I’m doing
all the things I’m doing exposures but not working. Why?
And there are a couple of common explanations for this. Number
one would be we’ll ask you a couple of questions. And this is
right at the show notes. Are you trying to do exposures without
being too afraid? Are you trying to do your exposures without
triggering high anxiety or panic? Are you only doing
exposures now and then when you’re forced to or when you’re
having a good day? Are you doing exposures while also using all
of your soothing and coping tools to calm you down if it
gets uncomfortable? These are all red flags as to why exposure
might not be working. So remember what I said a couple of
questions before the point of exposure are not doing the
task. The point of the exposure is experiencing the fear the
anxiety, the discomfort you want that you need that if you’re
trying to find ways to do your exposure tasks without feeling
that or minimizing it or soothing or calming it or making
it’s easier Don’t do the exposure, there’s no point in it. Because
you’re not, you’re not learning to drive again, you’re learning
how to get better at experiencing anxiety. So this is one of the
main reasons why people will say my exposures aren’t working
well, okay, but you’re not doing exposure, in some
cases, for a common mistake. The other thing would be that you
know, that you’re supposed to experience that experience,
panic, but you are still hanging on to those who escape
behaviors and those rituals. So some people get close to like
real exposure, I would say real exposure, but most effective
exposure, but they still hang on to like, well, there’s a line
that I just can’t cross with anxiety and panic. And when I
get close to that line, I will break out all of my copings
skills. And I will break out my, safety skills and my make it
go away skills. And that’s the response prevention part. So
we’ve talked about exposure and response prevention, ERP, which
is very commonly used in the OCD community, you hear ERP in that
community all the time, but even for all of the
anxiety disorders. Exposure is always ERP. So doing the things,
you’re doing the things, you’re intentionally triggering this
comfort, and you’re doing that without using your old
responses, your safety responses, and soothing responses, you’re
preventing those responses. So one of the reasons why
another key reason why exposure might not be working air quotes
for you is first of all, what does working mean? It doesn’t
mean to make it go away. Remember, it means teaching you how to get
better at being anxious. But why do you think it’s not working?
Well, one of the reasons is doing the exposure without doing
the response prevention. I’m out there driving on the highway,
but I’ve got my mints and my cold water and I got my radio
on, I’m calling and I’m talking to my friend or I bring my
husband or my girlfriend with me that that’s one good reason why
it might not be working. Right. So if you go to
anxious truth.com and just search for the word exposure,
you’ll see quite a few podcast episodes where we talked about
this in more detail. And then question 10 Final question for
the day. This is a big one. How do I deal with a setback? So
this is a such question I hear every single day and I the
word setback, I almost want to be stricken from the vocabulary.
Many times when people are in the recovery process, they
feel like they’re doing great because they’re not experiencing
anxiety or panic. Like they’re feeling good. That’s, that’s
awesome. We want everybody to feel good. I want you to feel
good to write, I want you to have good days. We all want to
have good days. Everybody deserves a good day. So when you
start to string good days together, and you’re feeling
pretty good. And it’s been a while since you had a panic
attack, or it’s been a while since you had those scary
thoughts or it’s been a while since you’ve had an
anxious day and then you have an anxious day or the thoughts come
back or you have a big panic attack one night. A lot of
people will say up, it’s a setback. That’s not a setback.
That’s not a setback, right? If the core principle of
recovery, is to learn that anxiety and panic are not
emergencies, then how is feeling that a setback, it’s no longer
an emergency, you are trying to learn that it’s not an
emergency, we do not declare it a special event. We don’t
retreat from it. So setback is usually a red flag word and it
indicates that you’re still insisting that the only
successful recovery is one year where you will never feel
anxious or panicky ever again. And if you’re trying to recover
to that degree, where you never you can guarantee that you never
panic or ever have another scary thought in your life.
You’re going to be disappointed and frustrated. So
setback is not feeling things. If you haven’t felt anxious for
two weeks, and then today you feel anxious. Well, your job
today is to move through those feelings and practice being
better at being anxious. That’s not a setback. That’s just life
happening. And that’s an opportunity to get even better.
Like we want it we get to the end of the road to recovery
when we don’t care if we’re anxious or not. And I know that
if you’re in the thick of it right now you are thinking that
is an insane statement. But that is truly where you are headed
with this. That is when the war is over. So if every time you
experience anxiety, you yell setback and want to know what to do
I do with a setback? You’re kind of missing the point and you’re
not being fair to yourself. Okay, so the only true thing
that I might call setback is setback is also really what
happens when we say up all bets are off and I’m going to return
to my old rituals. I’m gonna go back to my figuring it out
trying to fight it trying to resist it hiding from it. Going
back to my compulsive. My compulsions, like that, might be
setbacks. Yes, if you start to revert to those old habits, I’ll
call that a setback with you. But how you feel and what you
think is not the setback. But even if you do start to revert
to those old habits as soon as you waive the setback flag and
one piece of advice just remember, oh wait, I have to start doing what I was
doing before. No problem that happens to everybody move
forward again. So if anxiety returns after some time, right
at the show notes here your job is not to wring your hands
and try to figure out why and how to stop it and declare
a disaster. Your job is to surf through it, move through it
like you presumably did as part of the progress that you said
you had made. So I did do an episode on this early on in 2015
of the podcast, episode 14 talks about the nonlinear nature
of recovery and goes over setbacks. But I know setback is
a thing that we talk about all the time in this community.
Hopefully, this helps. And that is it. Those are our second 10
frequently asked questions about anxiety and anxiety recovery. We
are done with episode 217. If you have not heard to 16 go
ahead and listen, because those are the first 10 questions you
know, we’re done because he told me that music. Anyway, I will
pay you out as usual. Afterglow by Ben Drake, you can
find Ben and his music ed Ben Drake music.com Go check them
out and tell him I said hi, I will ask you a favor. If you’re
listening to the podcast on iTunes on Apple podcasts or
Spotify or some platform that lets you rate and review. Please
leave a five-star rating and maybe take a second to write a
review because it helps other people find the podcast. If
you’re listening on YouTube. Sorry, there’s no video this
week. But if you’re listening on YouTube, Like the video,
subscribe to the channel, and leave a comment. You know the deal. I
appreciate you guys coming by all the time spending time with
me giving me your attention. Hopefully, I’m able to help you.
I’m doing the best I can. I’m hoping it’s working out for you.
I’ll be back next week. We’re gonna do it again. I don’t know
what I’m gonna be talking about. But I will be here. And as
always remember, this is the way Unknown: this is where your
story begins. You got the feeling that you go yeah, you’re
doing fine. Now in the city, you live fast. No looking back on
the past. Never get another chance.As found on YouTubeAnimated Video Maker – Create Amazing Explainer Videos | VidToon™ #1 Top Video Animation Software To Make Explainer, Marketing, Animated Videos Online It’s EASIER, PRODUCTIVE, FASTER Get Commercial Rights INCLUDED when you act NOW Get Vidtoon™
8 Signs You Might Have Social Anxiety
Hey, Psych2Goers! And welcome back to another Psych2Go video. Do you find it hard to socialize with other people? Do you feel overwhelmed at the thought of going to a social event? It can be very easy to confuse social anxiety and shyness.. ..since they share many of the same characteristics. While shyness is a personality trait.. ..social anxiety is a mental illness. Before we begin we’d like to mention that this video is created for educational purposes only.. ..and is not intended to substitute a professional diagnosis. With that being said, here are eight signs you might have social anxiety. #1 You’re always self-conscious. One aspect of social anxiety is the extreme fear of being judged. According to Kocovski and Endler if you have social anxiety; You’ll constantly worry about the way you look or act and what others think of you. Your greatest fear is of embarrassing yourself in front of others. A shy person, on the other hand, will only worry about being judged in certain situations.. ..like in public speaking or when meeting someone new. #2 Your anxiety feels out of hand. There are times when it’s normal to feel shy or nervous around other people. ..for example when you move to a new school or have to perform in front of an audience. But social anxiety is irrational and unwarranted. You may feel distressed about things as simple as making eye contact with someone,.. ..using public transportation, or eating in front of other people. The fear is always there. The fear is always there. #3 It interferes with your performance. Have you ever called in sick to work when your anxiety became too overwhelming? ..or have you kept quiet when you were having trouble in class? Social anxiety can impact your performance in many ways.. ..with the constant fear of people’s judgment You may even be afraid to do well to avoid drawing attention. You don’t pitch ideas at meetings.. ..raise your hand in class… or join clubs because of how much anxiety it creates. #4 It affects your relationships. While it’s hard to make friends when you’re shy.. ..it can feel almost impossible when you have social anxiety. For a shy person, it’s usually about breaking the ice.. ..and going through the initial awkwardness of meeting each other. But having social anxiety can complicate your relationships. You feel tense and uneasy around people.
..no matter how close you are or how long you’ve known them. #5 It doesn’t go away with familiarity. It’s normal to feel shy at the beginning of a new relationship. But as you get to know each other the tension will start to subside. This isn’t the case if you have social anxiety. Instead, you always experience fear distress, and embarrassment whenever you’re around other people. Doesn’t matter if it’s your parent’s siblings or best friend.. ..you always feel uneasy and stressed unless you’re alone. #6 You overanalyze everything. Have you ever said things to yourself like; “I took too long to reply and now she doesn’t like me ..” or “He didn’t say hello this morning because he’s upset with me ..” Social anxiety can make you obsess over your social interactions. You may spend a lot of time and energy.. ..analyzing other people’s facial expressions.. ..body language and tone of voice.. ..to see if they mean what they’re saying or not. #7 You avoid social situations. Are you often absent or very late to social gatherings? It’s a serious matter if your social anxiety leads you to avoid social situations altogether. You decline invitations, refuse to speak in front of people, ..and would rather sit in the corner.. ..to avoid being noticed and mingle with anyone else. It doesn’t matter if it’s a normal day at work or school.. ..your birthday party, or even your wedding day. And #8 You have physical symptoms. Do you feel nausea? dizziness or chest palpitations when you’re in social situations? Just like most anxiety disorders.. ..social anxiety is often accompanied by physical symptoms. Some common ones are sweaty palms, shortness of breath.. lightheadedness, and trembling. While these are also the same signs of someone having a panic attack. You’ll be able to tell the difference if you only show these symptoms.. ..when anticipating or being out in a social setting. Do you relate to any of these symptoms above? Let us know in the comments below. If you do, you’re not alone…nor are you bad for feeling this way. The references and studies used in this video are added in the description below. If you find this video helpful, be sure to like, subscribe…and share this video with those who might benefit from it as well! Thanks for watching and we’ll see you in the next video!As found on YouTubeShow me the simple steps to overcome shyness & cure social anxiety ➫ The Shyness and Social Anxiety System was created by Sean Cooper, a former social anxiety sufferer. Learn how to overcome your quietness, erase your insecurities and be confident around people using proven psychology.
..no matter how close you are or how long you’ve known them. #5 It doesn’t go away with familiarity. It’s normal to feel shy at the beginning of a new relationship. But as you get to know each other the tension will start to subside. This isn’t the case if you have social anxiety. Instead, you always experience fear distress, and embarrassment whenever you’re around other people. Doesn’t matter if it’s your parent’s siblings or best friend.. ..you always feel uneasy and stressed unless you’re alone. #6 You overanalyze everything. Have you ever said things to yourself like; “I took too long to reply and now she doesn’t like me ..” or “He didn’t say hello this morning because he’s upset with me ..” Social anxiety can make you obsess over your social interactions. You may spend a lot of time and energy.. ..analyzing other people’s facial expressions.. ..body language and tone of voice.. ..to see if they mean what they’re saying or not. #7 You avoid social situations. Are you often absent or very late to social gatherings? It’s a serious matter if your social anxiety leads you to avoid social situations altogether. You decline invitations, refuse to speak in front of people, ..and would rather sit in the corner.. ..to avoid being noticed and mingle with anyone else. It doesn’t matter if it’s a normal day at work or school.. ..your birthday party, or even your wedding day. And #8 You have physical symptoms. Do you feel nausea? dizziness or chest palpitations when you’re in social situations? Just like most anxiety disorders.. ..social anxiety is often accompanied by physical symptoms. Some common ones are sweaty palms, shortness of breath.. lightheadedness, and trembling. While these are also the same signs of someone having a panic attack. You’ll be able to tell the difference if you only show these symptoms.. ..when anticipating or being out in a social setting. Do you relate to any of these symptoms above? Let us know in the comments below. If you do, you’re not alone…nor are you bad for feeling this way. The references and studies used in this video are added in the description below. If you find this video helpful, be sure to like, subscribe…and share this video with those who might benefit from it as well! Thanks for watching and we’ll see you in the next video!As found on YouTubeShow me the simple steps to overcome shyness & cure social anxiety ➫ The Shyness and Social Anxiety System was created by Sean Cooper, a former social anxiety sufferer. Learn how to overcome your quietness, erase your insecurities and be confident around people using proven psychology.
8 Signs You Might Have Social Anxiety
Hey Psych2Goers And welcome back to another Psych2Go video: Do you find it hard to socialize with other people? Do you feel overwhelmed at the thought of going to a social event? It can be very easy to confuse social anxiety and shyness since they share many of the same characteristics While shyness is a personality. Trait social anxiety is a mental illness. Before we begin, we’d like to mention that this video is created for educational purposes. Only and is not intended to substitute a professional diagnosis With that being said, here are eight signs. You might have social anxiety. 1, You’re, always self-conscious. One aspect of social anxiety is the extreme fear of being judged According to Kocovski and Endler. If you have social anxiety, You’ll constantly worry about the way you look or act and what others think of you. Your greatest fear is of embarrassing yourself in front of others. A shy person, on the other hand, will only worry about being judged in certain situations like in public speaking or when meeting someone new 2. Your anxiety feels out of hand. There are times when it’s normal, to feel shy or nervous around other people. For example, when you move to a new school or have to perform in front of an audience, But social anxiety is irrational and unwarranted. You may feel distressed about things as simple as making eye contact with someone using public transportation or eating in front of other people. The fear is always there. The fear is always there 3. It interferes with your performance. Have you ever called in sick to work when your anxiety became too overwhelming, or have you kept quiet when you were having trouble in class Social anxiety can impact your performance in many ways with the constant fear of people’s judgment, You may even be afraid To do well to avoid drawing attention You don’t pitch ideas at meetings, raise your hand in class or join clubs because of how much anxiety it creates 4? It affects your relationships While it’s hard to make friends. When you’re shy, it can feel almost impossible when you have social anxiety For a shy person. It’s usually about breaking the ice and going through the initial awkwardness of meeting each other. But having social anxiety can complicate your relationships, You feel tense and uneasy around people, no matter how close you are or how long you’ve known them. 
5. It doesn’t go away with familiarity. It’s normal to feel shy at the beginning of a new relationship, But, as you get to know each other, the tension will start to subside This isn’t the case. If you have social anxiety Instead, you always experience fear, distress, and embarrassment. Whenever you’re around other people, Doesn’t matter, if it’s your parents, siblings, or best friend, you always feel uneasy and stressed unless you’re alone, 6, You overanalyze everything. Have you ever said things to yourself like I took too long to reply and now she doesn’t like me, or He didn’t, say hello this morning, because he’s upset with me? Social anxiety can make you obsess over your social interactions. You may spend a lot of time and energy analyzing other people,’s, facial expressions, body, language, and tone of voice to see if they mean what they’re saying or not. 7. You avoid social situations. Are you often absent or very late to social gatherings? It’s a serious matter if your social anxiety leads you to avoid social situations altogether, You decline, invitations refuse to speak in front of people, and would rather sit in the corner to avoid being noticed and mingle with anyone else. It doesn’t matter if it’s a normal day at work or school, your birthday party, or even your wedding day And 8. You have physical symptoms. Do you feel nausea, dizziness, or chest palpitations when you’re in social situations, Just like most anxiety disorders, social anxiety is often accompanied by physical symptoms. Some common ones are sweaty palms shortness of breath, lightheadedness, and trembling. While these are also the same signs of someone having a panic attack, You’ll be able to tell the difference if you only show these symptoms when anticipating or being out in a social setting, Do you relate to any of these symptoms? Above, Let us know in the comments below, If you do, you, ‘re, definitely not alone. Nor are you bad for feeling this way, The references and studies used in this video are added in the description below. If you find this video helpful be sure to like subscribe and share this video with those who might benefit from it as well, Thanks for watching and we’ll see you in the next video Continue reading 8 Signs You Might Have Social Anxiety
5. It doesn’t go away with familiarity. It’s normal to feel shy at the beginning of a new relationship, But, as you get to know each other, the tension will start to subside This isn’t the case. If you have social anxiety Instead, you always experience fear, distress, and embarrassment. Whenever you’re around other people, Doesn’t matter, if it’s your parents, siblings, or best friend, you always feel uneasy and stressed unless you’re alone, 6, You overanalyze everything. Have you ever said things to yourself like I took too long to reply and now she doesn’t like me, or He didn’t, say hello this morning, because he’s upset with me? Social anxiety can make you obsess over your social interactions. You may spend a lot of time and energy analyzing other people,’s, facial expressions, body, language, and tone of voice to see if they mean what they’re saying or not. 7. You avoid social situations. Are you often absent or very late to social gatherings? It’s a serious matter if your social anxiety leads you to avoid social situations altogether, You decline, invitations refuse to speak in front of people, and would rather sit in the corner to avoid being noticed and mingle with anyone else. It doesn’t matter if it’s a normal day at work or school, your birthday party, or even your wedding day And 8. You have physical symptoms. Do you feel nausea, dizziness, or chest palpitations when you’re in social situations, Just like most anxiety disorders, social anxiety is often accompanied by physical symptoms. Some common ones are sweaty palms shortness of breath, lightheadedness, and trembling. While these are also the same signs of someone having a panic attack, You’ll be able to tell the difference if you only show these symptoms when anticipating or being out in a social setting, Do you relate to any of these symptoms? Above, Let us know in the comments below, If you do, you, ‘re, definitely not alone. Nor are you bad for feeling this way, The references and studies used in this video are added in the description below. If you find this video helpful be sure to like subscribe and share this video with those who might benefit from it as well, Thanks for watching and we’ll see you in the next video Continue reading 8 Signs You Might Have Social Anxiety