A Six-Step Program for Overcoming GAD and Health Anxiety


The first step in treating GAD is learning to accept that you have an anxiety disorder (and nothing more) and that you will feel temporary discomfort in the face of anxiety-provoking experiences. If you suffer from anxiety, it can be helpful to accept that you have fear and nothing else, as this can help you focus on the here and now rather than worrying about the future and things you have no control over, such as getting sick or having a heart attack. I had this nagging feeling that I was doomed, but I eventually realized it was just a reaction to my fears.

Second, Learn What You Can – Once you’ve come to terms with what you’re experiencing anxiety and panic, you need to educate yourself about the causes of panic attacks and the characteristics of GAD. The more you know, the more questions you can answer, and the more confident you’ll feel in your ability to handle whatever situation you’re in. Many people suffer from anxiety disorders, and research suggests that overcoming our fears is critical in treating these conditions.

Third, Expand on existing evidence – Constructing on the experiences of those who have successfully dealt with anxiety problems is an essential tool. Understanding that a panic attack has never caused harm or contributed to poor health in the future is an integral part of the building on the facts, as is reflecting on one’s own life and bolstering one’s sense of self-worth and confidence through the realization that one’s worst fears have never come true and likely never will. It entails visualizing yourself calming down after a terrifying situation and letting the storm pass. We invest much time, effort, and reverence in our anxieties, even if they are illusions. The facts of your past, the accomplishments you’ve had after the storm of panic has passed, and the truths that your anxieties have never come true are all things that many people in recovery write down on tiny cards and carry with them.

Take the next step and put what you’ve learned into practice by remembering this quote: “Knowing is not enough; we must apply; willing is not enough; we must do.” As you may well know, no one has ever reached any objective without taking action and implementing their knowledge. Taking action makes the result we want, which is conquering anxiety disorder, feasible. If you follow these procedures diligently and patiently, you can reduce your worry and anxiety to the levels you once thrived. Small victories from your efforts can boost your self-esteem, encourage you, and bring you closer to the serenity you’ve been seeking. Something else it does is make you an inspiration to people who can relate to your situation, which is something you probably didn’t expect. Taking action will require you to step outside your usual routine, so be ready. Be prepared to become uncomfortable for the time being, as it is easy to get discouraged if you don’t see results in the first few days or weeks and return to your familiar fearful mindset and certain lifestyle habits that aren’t contributing to your recovery.

5. Acknowledge and accept failures – Remember that everyone gets better from phobias and other anxiety problems at their own pace. Whenever you encounter a setback—recurrent anxious thoughts, panic attacks, or anything else—remember that your anxiety is doing everything possible to hold its ground since it doesn’t understand your new course of action. A good example would be skateboarding; if I tried it now, I would be terrible at it. At this point, I could give up because I wasn’t getting the results I wanted, or I could keep at it and eventually find that skateboarding was a fun, natural, and effortless way to spend my free time. You must recognize that you will have setbacks on your journey to reclaiming your life and reconditioning your mind and lifestyle patterns before you can go forward. Many people I know who are currently struggling with panic and anxiety disorder do not realize that setbacks are virtually inevitable. As a result, they feel discouraged and give up hope. Put the past behind you and be easier on yourself; healing will come when it comes, not before.

Step six: be patient. Impatience stems from frustration and anger at the pace of change, and it can make you feel like you’re losing the will to continue down the road to the transformation you’ve started along. No matter how many obstacles you encounter when recovering from your anxiety illness, keep moving forward and letting time pass. Maybe you’d like to regain the confidence and independence that made you the outgoing person you once were, or perhaps you’re ready to end your health worries for good.

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