Have You Prepared for Anxiety Today? by Julie Cohen/Marriage and Family Therapist: at DailyStrength Doctors and Experts

Julie Cohen is a licensed Marriage and Family Therapist MFT and a Child Mental Health Specialist with a private practice in Los Angeles Her areas of focus include depression anxiety panic post-traumatic stress bipolar…

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Have You Prepared for Anxiety Today?

Posted in Anxiety by Julie Cohen on Dec 18, 2008

I was out walking my dog Etta this morning. It was our normal daily walk and the only thing that made it stand out from any other day was the chance of rain. A very rare event in Los Angeles. So I did what most other Angelinos do when there is rain, I prepared for a snowstorm!

I got my heavy raincoat, umbrella, waterproof boots, scarf, hat and gloves. Then I got Etta ready and put her fleece lined raincoat on (yes I really did). As we started out on the walk there were some clouds but I didn't think that the storm was imminent However, about twenty minutes into the walk it started to drizzle and I started to panic. What if we got caught in a downpour? What if we got drenched? ...what if...what if...what if.... My irrational thoughts ran amuck!

Finally, I challenged the irrational thoughts by truly answering the question. What was the worst thing that could happen? In my rational mind I began to talk myself through it. The worst case scenario was that if we got caught in a downpour, we would get wet. My rational mind was able to recognize that if that happened we would eventually dry!

Also, I had prepared for the rain. I dressed myself and the dog for rain and had all the accoutrements to keep us dry. As I realized the silliness of my irrational thinking I was able to enjoy the rest of the walk and welcome the downpour if it ever came. The fact that I had taken time to prepare for my anxiety and stayed in a conscious state of mind really helped to defuse my worry.

Although getting caught in the rain seems like a silly thing to worry about, often times people can get stuck on irrational worries that once brought out into the open and examined feel silly. It's important to prepare, when possible, for events that have the potential to cause anxiety. Using self-talk is an excellent tool to access rational thinking. And it is from the rational part of your brain that you can begin to identify what you can do to prepare for anxiety.

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CATEGORIES: News

CONDITIONS AND COMMUNITIES: Anxiety • Bipolar Disorder • Codependency • Depression • Panic Attacks

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Displaying comments 23-4 of 43

that is so true you did a great job

By gaillady123 Dec 25, 2008

I got up this Christmas morning, and yesterday thought I had the anxiety under control. Well, I didnt. It is just so sad ( I lost my husband in Aug) and realizing this is really Christmas Day without him. My anxiety is high but I am giving myself and God a chance to talk myself down( as you did in the rain incident) and hope I can conquer the days ahead.

By didi0708 Dec 25, 2008

sooo true, yet sooooooooooooo hard to do in the midst ofa panic attack most of the time

By wornoutandtired Dec 24, 2008

Our world is, and always will be, frought with things to cause anxiety. It is life itself and the living experience that reveals what we believe we can and cannot deal with personally. Everyone is different in the kinds of the things that cause them anxiety, and the techniques each may use to deal with it are wide in scope. I agree, preparation is a wonderful way to prepare, and is very beneficial. However, for me, relying on God to guide my footsteps, and preparing as best I can according to how he would like me to live, has been the best. Sometimes, some of of come to a place in our lives when we feel we cannot rely on people to befriend us out of our low places in the mind. These times are when many bend the knee and bow the head and begin to observe what our creator teaches us. I have found it is not a "pill" or a "quick fix" for anxiety, but rather a constant source of reliable comfort in my times of need. I observe and take advantage of many of the techniques mentioned here, and they work, my main form of physical dealing with anxiety is walking, doctors will tell you it releases the correct chemicals to the brain from your body, and it helps a lot. But, to have someone to talk to at all times, in all circumstances (prayer), a source that reminds us of how to deal with things (ie) "go take a walk", "fear not thier faces", "behold I am with you always" (just a few reminders to be found in scripture) is the pinacle of personal therapy, for all things were created by him, and he is: "The Great Physician" who knows better than him, none.

By jiggs214 Dec 24, 2008

ive had that same feeling espicaly when it storms and it does living in central florida if its just raining and not thundering or lightning ill play in the rain and have so much fun but if its a bad storm i will look out the window and pretend that im out playing in the rain

By melodyb Dec 23, 2008

A little anxiety won't kill you, and if you get wet, so what. I guarantee it won't kill you unless it's a flash flood. Damn! I just gave you something more to be anxious about, please forgive me. Being a worrier myself, I don't really have a cure for you, some people are just that way. Not sure if anyone knows why.

Be Well...................Jim Morgan

By hammyhoney Dec 23, 2008

I have been having such bad anxiety about work lately, my doctor wants me to go on disability. I told him I just can't do that. So he put me on Busbar twice a day and I'm taking ativan when I need it( almost every afternoon) and I seems to be helping. I just hate this feeling.

By KatharineH Dec 23, 2008

I have found a very good way to take the focus off my anxiety. I listen to Joel Osteen every Sunday morning. He is so positive and uplifting. He sure gives you alot of ideas to focus on instead of focusing on my anxiety. Debbie W.

By walkerdr316 Dec 21, 2008

I never thought about preparing for anxiety. I just lived with it most of my life. (and smoked pot to take away the feelings). Now that I have quit smoking it, I am using ativan to deal with the anxiety, but I hate taking it. My mom was addicted to it and I just hate taking it. Thanks for teaching me about ways to help in advance. I am just out of a treatment center for trauma and learning to be proactive has always helped me the most in my healing.
I love the comment about the singing from someone else. I didn't know why I was loved singing Taps but I sang it all the time. It was helping me with the anxiety. Silver

By hiosilveraway Dec 21, 2008

Thanks,will try.FayeJ.

By fayej Dec 21, 2008

For anxiety attacks the best thing to do is sing -- music comes from the right side of your brain and the anxiety attack comes from the left side. This overrides the attack the way dashing a handful of water into the face of a shrieking child will break up a tantrum.

We have snowstorms in Toronto (four of them in the next 7 days) and the people on the teevee act as if we are in Bermuda on the Fourth of July, which causes some people to behave as if Vesuvius is erupting in their back yards and others to scoff and do nothing, having hard this Crying of Wolf so many times before. The scoffers drive too fast and cuse multi-car pile-ups, get stuck on buses wearing no hats or gloves and cha-cha boots with four inch heels and if they are my original Canadian boss, believe that if the subways and buses are shut down all you have to do is call a taxi.

There is a lot of value in being able to sort through the chaff and recognize when there is real danger and when it is simply a panic attack. The first rule is never to listen to Anderson Cooper.

By Appleby Dec 21, 2008

TY sensible, plain talk like above helps in the sometimes (over) analysis of situational events & devote more time to unhappy events that should be let be/ cant be changed. It is pointless to let an event take over your life. I have Cerebral Palsy & have been teased/mocked all my life.I refuse to let it run my life. I always try to rember The Serenity Prayer
God Bless
chip

By chipchip Dec 21, 2008

Before I was assaulted in 2006 and then again in 2007 the only anxiety I had was driving in the horror weather and not be able to see and what I did was prayer .. the rosary over and over and over.... but now... well the ANXIETY I feel is when I see a man who looks like one of the men that was involved in the brutal assault.. Is when I have to call the police and ask for help when I did over 200 times and they were charging me with harrasement... Which is worst well.... remembering what a man looks like that beat me over and over and hit me over and over thats a hard one to deal with... I try to sing songs in my head .. THE MUSIC saves me.. Raindrops on Roses and Whiskers on Kittens.... but with the police... thats a whole nother story... I was told by this service to keep a log and contact the police in regards to the things that have been happening and I did not go to police I went straight to the FEDs.. ITS a JOKE to them.. How can these men get away with doing what they did to me and my son... and my family whom are friends with the assailants... just keep the evil going... How are they gettin away with it .. THAT is were my ANXIETY Lies... How can I make friends with people when I know my PSCHYCO family is telling these people there bullshite... I go to cubscouts and I am followed there.. THEY are crippling me... from having a normal life .. because there not normal!

By Donamarieg2 Dec 20, 2008

I have dealt with anxiety attacks for many years. It is strange that for me it always happens in a big crowded store or sports park. The noise and bustle get to me. My Dr told me justt think about my hearbeat slowing down and cup my hand over my nose and mouth and breath my own carbon monoxide back it until it passes. It works everytime and I have come to a point I know one is coming and can stop it before it happens.
Lou

By lour232 Dec 20, 2008

this reminds me of an incident that happened yesterday morning as I was preparing to get to an appointment at 9am. I woke early, got my daughter up at 6:30 and into a warm bath, dressed, fed,etc. She came running down the hall to my office and said, "Come quick, the toilet is overflowing", Just what you want to hear when you are wearing good clothes and trying to make an appointment on time. But, it was my daughter's wide-eyed look of panic that I dealt with first when I told her, "Calm down, it's simply water and a toilet". When I went to inspect the problem, I told her it wasn't overflowing, shut the lid and I'd deal with it when we got back, which I did and, corrected the problem. I tend to be a problem-solver and assess a situation quickly if warranted and proceed to search my brain's computer banks for a solution. I don't tend to get caught up in emotional baggage as it never helps resolve issues but instead, bogs down your ability to think rationally. When all else fails, like a raining day walk, I say what my friend Jackie always says in these kinds of situations over which she has no control, "Oh well".
The situation/scenario is what it is, deal with it, leave it alone or get away from it.

By Cybercatxq Dec 20, 2008

I have PTSD w/anxiety, my Dr. told me to think of it this way, "Anxiety is old feeling coming to the surface w/out identifying them selves" Thats how I use self talk I just keep repeating "It's just an old feeling, it's not real, not happening to me now, I am safe." it's not magic but it helps. CheriRE

By CheriRE Dec 19, 2008

Thank you - I often let my mind go off in a world wind when
anxious about things- I will start using self talk

By Kellie58 Dec 19, 2008

Self talk is good. It is often good to recoginize that one has made it through successfully through similiar and even less threatening situations alive. Affirm to oneself that nothing has conquered you yet, and the situation at hand is small in comparison to things one has easily conquered in the past. Take a deep breath, relax, regroup, visualise a positive outcome of the stressful event. This works for me.

By beachr1 Dec 19, 2008

What a good idea to think things through like that. I am going to try to do this instead of obsessing on worring. WHen I was a little girl we had a hurrican that left the streets flooded. So my 4 sisters and I went swimming in the streets. As an adult I would never go into dirty, polluted water that could make me sick. But swimming in a flooded street is an experience I never forgot.

By venshore2003 Dec 19, 2008

I have an intense fear of vomiting, so when its flu season, i wont even go near my kids. I still cannot rationalize it being ok to get sick, I dont want it and if i get it, it will be the end of the world. I've tried talking myself out of a frenzied panic but this has gone on since i was a kid and seems to be deep rooted. I am thinking I need some therapy!!!!

By flowerchild23 Dec 19, 2008

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