Anxiety is a normal emotion that we all experience at different times in our lives. It’s what we feel when we’re worried or nervous about something.
For some people, anxiety can be a bit more than just an occasional feeling. It can be an ongoing and overwhelming emotion that can interfere with everyday life. When it becomes chronic, anxiety becomes an anxiety disorder, of which there are many.
If you’re struggling with anxiety, you may be wondering if there’s anything you can do to ease your symptoms. One option that you may have heard of is self-talk. This is where you talk to yourself in a positive way in order to counter the negative thoughts that can come with anxiety.
But does self-talk really help? And can you simply talk yourself out of an anxiety disorder? Let’s take a closer look at the evidence.
What Causes Anxiety?
Anxiety is caused by a variety of things, but most commonly it is caused by stress. Stress can be caused by many things, such as work, school, family, and relationships. When we are under stress, our bodies produce hormones that prepare us to deal with the situation. This is known as the fight-or-flight response.
While this response is helpful in dangerous situations, it can be harmful when we are constantly under stress and our bodies are in a state of high alert. This can lead to chronic anxiety and other health problems.
This is different from anxiety disorders. Anxiety disorders cover a wide variety of illnesses, but they are always chronic and somewhat debilitating. While anxiety is an emotion we all feel at one time or another, anxiety disorders have become chronic and affect the sufferers’ life in negative ways.
Can You Talk Yourself Out Of Anxiety?
Yes and no.
Yes, you can talk yourself out of normal anxiety. It may not be easy, but it is possible. Here are some tips to help you get started:
- Identify your triggers. What makes you anxious? Is it a certain situation, person, or event? Once you know what your triggers are, you can begin to avoid them or at least be prepared for them.
- Acknowledge your anxiety. Don’t try to ignore it or push it away. Accepting that you’re feeling anxious can be difficult, but it’s an important first step in managing your anxiety.
- Challenge your negative thoughts. When you’re feeling anxious, your mind tends to focus on the negative. But that’s not necessarily reality. Challenge your negative thoughts by asking yourself if there’s any evidence to support them. If not, let them go.
- Practice deep breathing exercises. Deep breathing helps to calm the body and mind and can be done anywhere, anytime.
- Focus on the present moment. Anxiety is often caused by worrying about things that have already happened or that might happen in the future. But worrying doesn’t do any good and only makes things worse. Instead, focus on the present moment and what you can do right now to make yourself feel better.
- Seek professional help if necessary . If anxiety is starting to take over your life and nothing seems to be helping, seek professional help from a therapist or counselor who can help you develop healthy coping mechanisms.
While you can talk yourself out of a normal amount of anxiety, it’s unlikely you can talk yourself out of a serious anxiety disorder without professional help. The above strategies are always good for those with anxiety, but for those with disorders therapy and oftentimes medicine is necessary.
We answer the above question as yes and no, because self-talk is one of the strategies used in therapy to combat normal anxiety and anxiety disorders. But for someone with a chronic condition, it’s not actually possible to “talk yourself out of it.” This phrasing is often used as an excuse by others to diminish the disease. This would be akin to trying to “talk yourself out of” diabetes.
Anxiety disorder is a recognized disease that can’t be effectively treated without the help of professionals.
Can Treatment Help You Talk Yourself Out Of Anxiety?
Yes, treatment can help you talk yourself out of anxiety and it’s one of the foundational principles of dealing with anxiety disorder. However, anxiety disorders generally can’t be treated by oneself with normal self-talk strategies.
Cognitive behavioral therapy (CBT) is an effective treatment for anxiety disorders. CBT teaches you how to identify and change negative thinking and behavior patterns that contribute to anxiety. Through CBT, you can learn how to challenge and reframe anxious thoughts, manage stress, and develop healthy coping mechanisms.
Many times, medication is prescribed as well. Medications can include antianxiety drugs such as Ambien, Xanax, Valium, and Ativan. Sometimes antidepressants are prescribed as well.
We want you to know this: there is help for anxiety disorders. Talking therapies like CBT are often used, as well as other types of psychotherapy. Medicine is also used too. The bottom line is these disorders can absolutely be effectively managed as long as a professional has gotten involved.
Get Into Treatment For Anxiety Disorders Today, And Learn Coping Strategies
Talking yourself out of anxiety is a difficult process, but it is possible— with help. It requires you to be mindful and aware of your thoughts and feelings and to actively break the cycle of fear-based thinking that often accompanies anxiety.
By replacing irrational thinking with more realistic, positive affirmations, you can take back control from your anxious mind and help yourself manage your stress levels in healthier ways.
The best way to do that is with professional help. Give us a phone call at (877) 958-5354 and we can discuss the best ways to get you into treatment.
