According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in America.
They affect 40 million adults age 18 and above – that’s about 18% of the population. For this 18% of sufferers, managing racing thoughts, fears, isolation, and additional anxiety symptoms is exhausting. So exhausting, they become prone to discouragement during treatment and experience feelings of giving up. With such a widespread impact on the population, it is important for those overcoming anxiety to know they are not alone, and to resist discouragement caused by accompanying symptoms. In this article, I outline the root causes of this discouragement and list some ways to counteract feelings of giving up in the healing process.
The Root Cause
Anxiety is rooted in fear. A fear of the unknown, fear of judgment, fear of failure or success, and fear of never reaching a sense of relief. This rooted fear can cause frustration and fatigue during treatment. Why can’t I fix this problem on my own? Why is the medication not working? Why am I still so afraid? These fear based thoughts become frustrating loops that keep suffers up at night, leading to fatigue from racing thoughts and lack of sleep. It is this cycle of fear, frustration, and fatigue that leads down a path of discouragement and perceived failure in the healing process.
Defeating Discouragement
Defeating discouragement can feel daunting – but it can be be done. Here are some small, yet empowering adjustments in thought and behavior sufferers can use in the face of anxiety:
Rest. Make time to recharge your body. Structure your day to include proper sleep (7-9 hours), practice progressive muscle relaxation, practice deep breathing exercises, meditate, etc. Take time to define your “happy place” and schedule time to escape there – whether it’s through meditation, visualization, or creating/going to a physical space.
Reorganize your life. Use a journal to document your thoughts. Identify moments, environments, and situations that increase discouragement and anxiety related thoughts and resist repeating the same patterns. Use a calendar to maintain structure and routine in your day to day life.
Resist the discouragement. Be mindful and present in the moment. Remember: Don’t give up. Actively seek out the support and the necessary treatment you need to address the triggers in your life. If panic attacks are something you struggle with, you can read more about overcoming them here.
Again, this process is not easy, but it can be done. A good mantra to remember is this: “If nothing changes, nothing will change”. Remember this when beginning these practices and you can regain control over discouraging anxiety.
