Anxiety can be more frightening than any horror flick, regardless of your age. Everyone experiences anxiety from time to time, but people with an anxiety disorder have more frequent feelings of stress and worry and they are often not tied to an actual threat. The thoughts that accompany anxiety can really take a toll on your ability to enjoy life. At Highland Hospital Behavioral Health, in Charleston, West Virginia, we offer anxiety treatment for children, adolescents and adults.
Common Anxious Thoughts
Fear is a powerful message that our brains use to force us to pay attention. When we have a fearful reaction, that usually means there is a threat, but anxiety disorders hijack our brains to make us fearful when no threat exists and that can make it difficult to think about anything else.
One of the first steps in handling the scary thoughts that come with anxiety is recognizing them as a part of your mental health disorder, and not an objective statement about reality. Some of the most common anxious thoughts people experience include:
- So many worries that start with, “What if…” and end with something that may not be especially likely to happen
- Statements that start with “I should…” or “I have to…”
- Overgeneralizing by saying you “always” or “never” do something and using that as a reason for thinking you aren’t as good as other people or that you cannot be successful
- Thinking you upset someone or that they hate you
- Stressing excessively about being late
- Thinking you will forget something really important
- Focusing on things you cannot control
- Concern about being judged
- Filtering out the good stuff, to the point that the only thing left is fear
- Assuming the worst
Strategies to Manage Anxious Thoughts
Once you recognize that a thought is linked to anxiety disorder, then you can take additional steps to manage it:
- Notice the negative thought for what it is.
- Remember that a thought is not a fact, it’s just a series of neurons firing in your brain and sometimes there are misfires. It isn’t your fault if your brain is misfiring.
- Ask yourself if the thought is accurate or helpful and look at the evidence that could prove or disprove the thought.
- If the thought isn’t useful or true, then replace it with a thought that actually is beneficial and accurate.
- Use a journal to record the negative thoughts you have during the day and rewrite them later, into more positive, helpful statements. This practice will help your brain develop a more positive outlook.
- Do something that helps redirect your mind and makes you feel calmer such as taking a walk, listening to some music, meditating, or talking to someone who can distract you or help you feel better
Getting Professional Support
The strategies above are a great starting point for managing anxious thoughts, but for many people with anxiety disorders, they require professional treatment to truly recover. It may be time to get treatment for your anxiety if:
- Your symptoms are interfering with your job, school, relationships or other aspects of daily life.
- Your anxiety feels out of control.
- You are also depressed.
- You have started utilizing alcohol or other drugs to self-medicate your symptoms.
- You worry that your anxiety could be the result of a medical issue.
- You are experiencing suicidal thoughts.
Treatment for anxiety often includes:
- Talk therapy. Cognitive behavioral therapy (CBT) is a common therapy modality used to help people with anxiety disorders. This type of therapy can teach patients coping skills and help them gradually increase their exposure to triggers in a way that allows them to practice their skills without becoming overwhelmed.
- Medications. There are numerous medications that can be helpful for people who experience anxiety. These can include antidepressants, anti-anxiety medications and sedatives.
- Support groups. Talking with other people who experience anxiety, during groups facilitated by a trained therapist, can help people to increase their skillfulness in managing their own symptoms.
At Highland Hospital Behavioral Health, our caring team of professionals offer evidence-based treatment for a variety of anxiety disorders, as well as other mental health conditions and substance use disorders. We have been helping people in West Virginia to manage their behavioral health for over 60 years.
