Summary of "dealing with anxiety"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Dealing with Anxiety

Gradual Exposure and Repeated Practice

The presenter overcame severe anxiety and being housebound by forcing herself to go outside repeatedly despite intense fear and panic symptoms. Repeatedly confronting feared situations helped prove to herself that the feared outcomes (e.g., dying from viruses, food poisoning) did not occur, gradually reducing anxiety.

Therapy and Finding the Right Therapist

Finding a compassionate, skilled therapist was crucial in managing anxiety and returning to education. Therapy provided permission and strategies to manage anxiety, such as allowing herself to leave uncomfortable situations without guilt. The right therapist helped the presenter feel supported and understood, which was key to progress.

Self-Advocacy and Permission to Leave

Giving herself permission to leave anxiety-provoking or claustrophobic situations (e.g., classrooms, social events) was empowering and reduced panic. Advocating for oneself and setting boundaries can prevent feeling trapped and reduce anxiety.

Understanding Anxiety as Both Mental and Physical

Anxiety is not just a mental issue but also a physical one involving the nervous system and bodily reactions. Recognizing the physical symptoms—such as hyperventilation, body temperature changes, and digestive shutdown—helps in managing anxiety more holistically. Physical strategies like seeking cold sensations during panic or eating to stimulate the digestive system can help regulate the body during anxiety.

Acceptance and Managing Anxiety as Part of Daily Life

Anxiety is a constant presence, but learning to function despite it (e.g., continuing daily activities even when anxious) is important. The presenter emphasizes the importance of not letting anxiety stop her from living or pursuing goals.

Importance of Routine Engagement with the Outside World

Regularly engaging with the world—going out, socializing, working—helps prevent anxiety from worsening or returning. Avoiding isolation is important for maintaining progress.

Physical Health Checks and Hormonal Awareness

The presenter checked her physical health, including hormone levels, to rule out physical contributors to anxiety symptoms. Understanding physical health factors, such as hormonal imbalances (e.g., polycystic ovaries), can be part of a comprehensive approach to managing anxiety.

Setting Realistic Expectations and Self-Compassion

Anxiety management is ongoing and fluctuates over time; setbacks are normal. Self-compassion and recognizing the effort involved in living with anxiety are crucial. The presenter highlights the exhaustion of constantly managing anxiety and stresses the need to be kind to oneself.