stress
Help When You're Drowning
Anxiety can be overwhelming. If you feel like you're drowning in waves of fear and terror, consider some positive, practical steps for relief and release.
- Get medical treatment. When panic is overwhelming, medical treatment — including medication — can help you cope. According to the American Psychiatric Association, "most anxiety disorders respond well to two types of treatment: medication and psychotherapy. These treatments can be prescribed alone or in combination. Although not cures, both treatments are effective in relieving the symptoms of anxiety disorders, thus enabling individuals to live healthier lives."1
- Identify critical thoughts and messages. Many times, there are very self-critical thoughts associated with anxiety. Some liken this to having an "inner critic." The critic's words can be so overwhelming as to leave you paralyzed, and can become so automatic that anxiety sufferers may not even realize they are occurring. Journaling these messages can help you learn how to respond to such words of disdain and contempt.
- Challenge the critic's messages. Fear can also become an automatic emotional response to the oppressive messages of the critic. Many times, it's difficult to know whether the words are true or false. These messages must be overcome with positive, affirming messages of truth. Challenge the critic by asking, "What warm and loving dialogue would a nurturing father use with his child in the midst of fear?" Many passages in the Bible describe this as the kind of relationship God has towards us.2 Neil Anderson's The Bondage Breaker explains how to challenge anxiety and break the fear cycle by using these passages.3
- Appeal to liberating truth. The attack of critical messages can feel like an overwhelming battle against a vehement enemy. Finding truths to hold on to can be difficult in a relativistic culture where truth is said to be "relative" to individuals and cultures. Relativism: Feet Firmly Planted in Mid-Air explores the self-refuting nature of relativism.4 If you aren't aware of the power of relativistic thinking, it can make your brain spin. To say that the critic is wrong, you must appeal to absolute rules of morality, justice and equality that apply to all people. Armed with the weapons of dignity, meaning and purpose derived from our inalienable rights as creations of an Almighty Designer, we gain momentum and turn the battle around. This kind of truth is the great liberator. Messages like, "I have worth" and "I have value" are essential truths in the fight against inner criticism and relativistic thinking.
- Connect critical messages and emotions. It's important to identify the emotions that arise when we react to the abusive critic. Dan Allender's The Wounded Heart describes feelings of betrayal, ambivalence, anger, rage, powerlessness, shame (self-contempt) and self-hatred.5 You may struggle with these feelings, regardless of your background. If you find yourself experiencing these emotions, try to figure out what goals you are trying to achieve that are being blocked. Affirmation and validation of your feelings and perceptions can be especially important. Find out what emotions lie under your initial emotions. Then, dig down to the next emotion and continue to do this until you reach the core emotion.
- Practice forgiveness. One of the most powerful things we can do to relieve our internal anger and rage is to forgive. Forgiveness releases me from being a prisoner to my emotions.6 Forgive people who have offended you even when they don't deserve it or ask for forgiveness.
- Find reassurance in answers to life's important issues. 7 To grapple with hard questions like, "Who am I"; "Where am I going"; "What happens when I die"; "What is life all about"; "Does my life have meaning"; and "Is there a God" may seem like an anxiety-producing task. But the answers can actually have a profound impact on how we deal with our fears. If the events that follow death are actually pleasurable, this knowledge can be used to lessen the fear of dying. Meaning and purpose in life can give us reasons for getting out of bed each morning.
- Practice solitude. Find a regular place for solitude and reflection to pour out broken places of your heart to God. Enter into your brokenness and desperation. Ask God to help. Worship can lift our souls above even the bleakest of circumstances.
Background Information
Widespread Anxiety
Here's a look at the frequency and types of anxiety problems.
Making Good Decisions
What to do about avoidance — one of the biggest time wasters around.
Symptoms of Anxiety
Here's how to recognize the signs of anxiety disorder.
Questions and Answers
Are anti-anxiety medications absolutely necessary? Is it possible, for instance, to cure repeated anxiety attacks without them?
Answer
Are some anti-anxiety medications safer and less addictive than others?
Answer
Do anti-anxiety medications have to be taken forever?
Answer
Review Frequently Asked Questions
Stories
Strapping on the Nitro
Stress can be more dangerous than you think.
Sweet Escape?
Chocolate: What tastes so good going down may leave you empty.
The Journey
One man's tale of traveling through anxiety and panic disorder to the other side.
If you've been through a experience related to this topic, we invite you to share your story with others.Share Your Story
Other Things to Consider
Don't Sweat the Small Stuff
If you sweat the small stuff, it's time to learn how to break free from the control freak inside of you.
What Really Matters?
Your answer to the question of priorities can make the difference between success and failure.
Trading Anxiety for Peace
Embracing peace can begin with a switch in perspective.
A Spiritual RX for Healthy Mind and Body
A new study of bereaved spouses shows a significant link between religious faith and the ability to heal after a loss. It's just one more confirmation of the faith/health connection.
Learning to Roll With Change
It's not the most fun you'll ever have, but the results are worth it.
Related Topics
Transitions: Changing Jobs, Moving
Relationships: Communication Gaps
Parenting Teens: Communication Problems
