Being anxious is part of our defense mechanism to potential threats. It helps us to be more vigilant and alert in stressful times. However, anxiety becomes a problem, when we are on high alert in every aspect of our lives. Once you start living your life constantly looking for dangers and threats, it becomes unbearable and overwhelming.
In his book ANXIOUS, Joseph Ledoux explains the main causes for anxiety and strategies to manage it. So here are the main lessons from the book:
What is anxiety?
Anxiety is an internal warning system to help us react to harmful situations. It becomes a problem and very difficult to live with once you become anxious about almost anything. You start thinking that there is danger and potential threat in every corner.
What is Anxiety Disorder and Why is It Problem?
Although anxiety is part of our lives, not everyone faces anxiety disorder. You can feel anxious about exams or a job interview. But that doesn’t mean you are suffering from anxiety disorder. Anxiety disorder puts you in constant high alert for potential threats. Unfortunately, many of these treats are imagined treats and not real ones.
How and why people develop anxiety disorder?
Anxiety disorder doesn’t pick and choose. It can happen to anyone and at any time. It can pass down through genes; It can develop through environmental factors and also it can develop through the experience we face.
How to treat and manage anxiety disorder?
Exposure Therapy
Cognitive Behavior Therapy is one of the most effective treatment methods that is used to treat anxiety disorder. It explores the belief that cause the anxiety and use exposure therapy to change those beliefs to more positive ones. It is basically all about facing your fears in a very controlled environment with the help of a professional.
For instance, if someone has a phobia of snakes, a CBT therapist would start showing them some images of snakes. They would talk about snakes and encourage the patient to think about snakes. Once they are comfortable with this, the next step would be to see and even touch a real snake. These deliberated repetitive exposures show the patient that they can be next to a snake and survive. In time, their negative beliefs about snakes are replaced by more positive ones.
Updating old memory with a new one
Although many of us try to forget our bad memories, scientists believe that trying to erase these memories would cause more problems. So instead of getting rid of them, we can actually alter these memories and give new meaning to them. Cognitive Therapy can also help the patient to see these memories in a different way.
For instance, a person who went through abuse can become someone who offers support and help to others who are going through similar experiences.
Active coping strategies
Active coping strategies such as breathing and meditation practices can help to regulate anxiety. It allows you to use these strategies when you start getting anxious. They are very helpful as it allows you to recognize your anxiety and use techniques and strategies to help you. Another good thing about active coping strategies is they are available to your whenever and wherever you are.