Losing It: How Anxiety Can Lead to a Fear of Going Crazy
If you have ever had a panic attack you know how uncomfortable and scary they can be. Especially when they come out of nowhere. You can be going about your daily life and suddenly your heart starts racing, you feel sweaty and nauseous, and things don’t seem real anymore. Maybe you start to fear that you are going crazy and losing control. If this sounds like you, know you’re not alone. And that there are ways to manage your anxiety and support yourself during panic attacks.
Panic Attacks
The last couple (few) years have been an emotional rollercoaster for many people. It’s no surprise that reports of panic attacks are on the rise. The DSM-5 (DIagnostic and Statistical Manual), that therapists use to diagnose clients and guide treatment, lists the the physical symptoms many people experience during panic attacks, including: increased heart rate, sweating, shaking, feeling of choking or shortness of breath, dizziness, nausea, numbness or tingling, and hot flashes. In addition to the physical symptoms, panic attacks can also lead to dissociation - especially feeling like you are not in reality or outside your body, fear of losing control or “going crazy,” and fear of dying. Panic attacks can happen during a stressful episode or they can happen without warning (unexpected panic attacks).
Losing Control
It makes sense that people who experience panic attacks, especially when they are unexpected, live in fear of having another one. The feeling of not being in control of your body and brain is what leads people to fear they are going crazy. It is hard to manage panic attacks because your breathing becomes more shallow. Your brain is getting less oxygen and your body is ready for an emergency. Panic attacks signal threat and your body reacts. This can make you feel like you are at the mercy of the panic attack. And you have no control over when or why they happen.
It’s Normal to Have a Fear of Going Crazy or Losing Control
Once you experience a panic attack, the fear of having another (and not being able to control when or where it may happen) can lead to increased anxiety, which may contribute to further attacks. This cycle can increase the likelihood that you will continue to have panic attacks because the fear and worry contribute to your overall level of anxiety. As difficult as it is to believe, this can be a normal reaction to your stressors and environment - over 11% of adults experience panic attacks yearly. But they don’t have to run your life.
How Anxiety Messes with Your Mind
Humans are equipped with a complex system of threat detection and defense. We had to, in order to survive being smaller and slower than many of the larger predators around us. Our senses provide information about the world. The more primitive parts of our brain react almost immediately to anything that feels like a threat. This system is great - when you need to survive as a hunter/gatherer. In our modern society, so many things feel threatening. And our senses are overloaded from all of the input we receive on a daily basis. In addition to our natural sensitivity to danger, some people are just born with a lower tolerance for stimulus and response. In other words, some people are naturally more sensitive, and this may contribute to increased risk for anxiety and panic attacks.
Does Anxiety Stay with you Forever
Anxiety is not going anywhere. And that’s a good thing! Think about a time when your anxiety has helped you. In social situations or when we have to present information, a little anxiety can help energize you and give you greater focus. Of course it can also be so extreme it leaves you in a puddle on the floor. As I mentioned above, our world can be a scary place. Our natural anxiety has shifted from occasional nudges to 24/7 red alert. But it’s not the anxiety that is to blame. And getting rid of anxiety is not the answer (and is also not possible). Many people try to reach their goal of deleting anxiety by self-medicating or using other unhelpful strategies. But it takes more and more to silence the alarm - because the alarm is trying to help you. If we didn’t have some level of anxiety, we would put ourselves in dangerous situations. Stepping too close to the edge of high places, driving too fast on the highway, rushing impulsively into decisions. Our anxiety is part of us, and helps us, but sometimes it just does its job too well.
Overcoming Anxiety and the Fear of Going Crazy
So if the goal of managing anxiety is not to get rid of the anxiety, where does that leave you? Instead of grasping tightly to being anxious - “I am so anxious, it is horrible, it will never go away,” try, “right now I am feeling anxious and I know it will pass.” Instead of trying to push anxiety away, “I don’t want to be anxious, I hate being anxious,” try welcoming anxiety as a friend and learn how you can live in harmony. You can be anxious AND continue to live the life you want to lead. You can learn tips and techniques for managing your anxiety but the most important thing is PRACTICE. To make the most of coping skills, you have to practice them daily - especially when you are not feeling anxious. When your brain gets hijacked by a threat response (daily life) you are much less likely to remember all the helpful things you learned. But if you practice consistently you develop muscle memory and better recall and can learn to actually use all the skills you have. Below are suggestions for how to start dealing with your anxiety so you can live your life.
Mindfulness
Mindfulness is the practice of being aware, in the present moment, without judgment. The practice of noticing and being curious about our thoughts and feelings can help develop insight into our behavior. You can’t change something you aren’t aware of. You can use mindfulness anywhere, at any time, and it doesn’t require anything but checking in with yourself. In fact, there is research to suggest that unexpected panic attacks don’t come out of nowhere at all and there are subtle cues our bodies give us that can indicate an oncoming attack. Begin by checking in with yourself daily. Set a reminder on your phone to just stop and be curious about what you are thinking and feeling (emotionally and in your body). Eventually you will start to notice that you are checking in more consistently. This information helps you develop a sense of yourself (and puts you in greater connection with your body). You can start to be aware of increasing anxiety and do something before it spirals out of control.
Somatic Resourcing
Somatic is defined as relating to the body. Mindfulness helps engage our brain and re-establish the mind body connection (as we become curious and aware of the body sensations and emotions we are feeling). Somatic resourcing helps bring us back to the body and regulate our physical nervous system. Suggestions for somatic resourcing are:
Breathing exercises, especially slowing your breathing and breathing all the way into your belly. This is especially helpful during panic attacks because our breathing naturally becomes more shallow and rapid. If you can remind yourself to slow your breathing and breathe deeply (placing a hand on your belly or heart) you help manage the physical symptoms.
Sensory grounding is engaging your senses in coming back to the present and calming yourself. Try the 5,4,3,2,1 exercise. Take a couple of deep breaths and notice 5 things you can see around you, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Physical activity can help lessen anxiety and is also useful in managing an increase in worried or anxious thoughts. Intense physical exercise helps reset your system and can complete the stress response cycle.
Therapy for Anxiety
Sometimes coping skills aren’t enough and you need the support of a therapist to help you work through the things that are causing anxiety and panic attacks. When you work with a therapist on anxiety, you will learn techniques to feel better and manage stress and also begin to make behavior changes in your life that help manage stressors.
If you are in the Mesa area and struggling with panic attacks and anxiety, contact us today to schedule a free consultation. We also provide support for women struggling with trauma, motherhood, and relationships.
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