Recurring Anxiety: Managing "What If"
“Instead of completely shutting down the idea of anxiety altogether … we can identify and acknowledge where it is actually stemming from.” - Kayla Taylor
I recently had a conversation with someone about anxiety. We talked about what it looks and sounds like; for them, it comes in the form of “What ifs…” and worst-case-scenario worrying about the loss of a loved one, (in essence, that their spouse may be “dead in a ditch” somewhere). This person was already using the logical part of their brain to talk sense into the rest of the brain. When the emotional part of the brain becomes hijacked, this can be calming and reassuring. For example, saying, “This is just anxiety talking… not to worry, my spouse is perfectly safe.”
In this particular case, that strategy worked in the short-term but the anxiety continued to re-surface later. We explored it a little more and talked about what else was going on in life. It turns out that there were several things happening that were understandably causing intense feelings for this person:
the change of the season,
the start of school for one child,
as well as a new baby in the picture.
It also happened to be the first week since that baby was born that this individual was left on their own for the day-to-day, with less support.
Side note: the postpartum time and adjusting to a newborn child, potentially alongside other sibling(s), and the depletion that goes along with that, is another matter with entirely its own validity.
But for now, let’s focus back on this feeling of catastrophe that this person was experiencing.
Perhaps we just need to place the anxiety where it truly belongs.
Instead of completely shutting down the idea of anxiety altogether and thinking, “that is so illogical, don’t be so ridiculous, spouse is fine”, we can identify and acknowledge where it is actually stemming from. In this case, it was a lot of different things happening all at once and with less support available.
This person felt a sense of relief just considering trying out this idea.
We decided to:
Name it
Validate it with self-compassion
Re-frame it
For example:
Name it – “I am feeling very anxious,” or “unsettled,” “worried,” “overwhelmed,” etc.
Validate it with self-compassion – “No wonder! There is a lot going on and it is my first week on my own. That makes sense. It is okay to feel overwhelmed.”
Re-frame it – “This is just a phase, I won’t feel this way forever.”
Pairing this self-talk with some slow and controlled breathing will calm the nervous system and help us feel more grounded and in control. When we do this we can potentially avoid the other places anxiety takes us (those catastrophic thought spirals) because we have named the feeling and then recognized and validated the situation(s) causing it.
Take some time to try this out for yourself if you are having some of these difficult thoughts and feelings. If you are unsure why this anxiety keeps returning, you can try asking yourself, “What more is going on here?”
Remember: (1) Name it, (2) Validate it with self-compassion, (3) Re-frame it.
If you are struggling with this or in any other areas, please reach out and let us support you. If this is an area where you could use support, connect with us HERE or by calling 587-333-6349. 💙
Originally posted in June, 2024. Edited and reformatted for December, 2024.
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Our content is for informational and educational purposes and is not a replacement for professional advice, diagnosis, or treatment. If you're facing mental health concerns, please seek help from a qualified professional for personalized guidance. Every individual's situation is unique, so use the information here at your discretion. While we strive for accuracy, the field of psychology is ever-evolving, and our content may not always reflect the latest research. Please prioritize your privacy by avoiding sharing personal information in comments or interactions. Your well-being is our top concern, so use our content for educational purposes, but remember to rely on professionals for your specific needs.
