Five Things | An Anxiety Brain Dump
If you've ever had anxiety, you know how tiring it can be. You often tend to overthink things and an overactive brain can increase stress levels and make you feel even worse. I have generalized anxiety and a panic disorder as well as situational anxiety. In other words, my mind runs at an anxious baseline but it gets worse when I'm worried about a specific thing or event like a social gathering with people I don't know.
For the last several months, I've been using a brain dump method to help myself cope with the situational anxiety. I've found that when I passively worry about whatever is bothering me, it only escalates the problem. If I instead look realistically at why I'm anxious and take steps to process my thoughts with an active mind, I'm able to put myself at ease much quicker than before. I've used this method to help deal with anxiety related to a failed relationship, an undiagnosed medical problem, and several new social situations.
Today, I'm sharing the five-step process I go through to help myself step away and look at the bigger picture. All you need is a journal or piece of paper and a pen, or at the very least, a text document on your computer or phone. When you are writing your lists, you'll want to include everything, even if it seems minuscule or insignificant. No one else is going to see your brain dump. This is for you alone, so no censoring your responses.
(1) What I know.
The very first step I take is to open my mind up and scribble down everything I know for sure. Hypothetically, let's say that I'm anxious about flying - a very real fear for many people (about 25% of Americans say that flying makes them nervous) and one that causes a lot of anxiety. I start by writing down all the facts I know about flying.
Airlines have been flying commercially since 1914.
Many people inspect an airplane before it goes in the air to ensure it can safely fly.
Pilots go through extensive training and are able to safely handle many in-air emergencies.
A plane that has known safety issues is usually removed from fleets until the problem has been corrected.
In 2017, there was only one fatal accident for every 16 million flights. (Research helps!)
Most accidents involving airplanes are small, regional or single-engine planes.
There were over 36 million flights worldwide in 2017.
(2) What I'm uncertain of.
After I've written down all the facts, I turn to what I don't know. When we worry, our minds do an internal spiral, cycling from one thing to the next, but not focusing on a specific problem long enough for us to think realistically about it. The problem continues to perpetuate until we have a panic attack or we find some way to stop the process. It is helpful to slow your brain down and make a list of what you don't know about the situation that is causing your anxiety. So, back to the flight anxiety example, I'd jot down everything I don't know.
What the weather conditions will be.
Whether there will be an emergency on the ground that will cause an in-flight delay.
Whether there will be birds flying near the airplane during ascent or descent.
Whether there will be turbulence.
Whether there will be a mechanical failure during my flight.
Whether there will be other passengers who will cause a safety issue.
Whether I'll get motion sickness during the flight.
(3) What I'm afraid of.
We might know that we are afraid of something, but putting a name and face to this feeling does so much to help ease anxiety. Psychologists have studied the effects of labeling emotions for years, so why wouldn't it work with fear, specifically? Naming the reasons that we are afraid will prevent that perpetual spin that your brain goes through during an anxiety attack and instead allows you to focus on reality in the present tense.
I am afraid of going through bad turbulence.
I am afraid of getting sick during the flight.
I am afraid of flying alone.
I am afraid of not being with someone who understands my flight anxiety and supports me.
I am afraid of having a panic attack during the flight.
I am afraid of crashing and dying.
(4) How I'm responding.
One of the therapists I saw many years ago used to have me do this exercise when I was in the depths of an anxiety attack. She wanted me to keep a list of both how my body responded to anxiety and how anxiety was affecting me and, in turn, those around me. This was helpful because it took my mind off the specific worry and put it on something I could feel physically.
How my body is responding to anxiety:
My heart is racing.
My palms are sweaty.
My breath is shallow.
I have an upset stomach or indigestion.
I have a headache.
I am unable to focus or think clearly.
How my anxiety affects me or those around me:
When I am anxious, I am irritable or short with the people I'm close to.
When I am anxious about the unknown, I tend to quit or cancel plans.
When I am anxious about how others perceive my anxiety, I get angry or bitter.
When I feel like someone is judging me for my anxiety, I turn inward and shut down emotionally.
(5) What I can do
The last step in my brain dump method is to list all the things I can do to be proactive and, if possible, prevent an anxiety attack. These are actionable steps that I can take to help alleviate my anxiety triggers and soothe my mind. Once you write the final part of this list, you'll want to put these items into action if you can.
I can get a prescription for something that will help me relax or sleep during my flight.
I can get a prescription for something to help with motion sickness.
I can pray or meditate before or during my flight.
I can bring a book to read or relaxing music to listen to during my flight.
I can practice deep breathing when I start to feel anxious about my flight.
I can take good care of myself leading up to my flight so I am able to stay relaxed during my flight.
I can eat healthy foods or pack healthy snacks so I feel well during my flight.
I can start a conversation with someone who is flying with me. Sometimes talking to someone else can make us feel less anxious.
This brain dump method has been so helpful when I've been struggling with situational anxiety. I always over-generalize when I'm panicking about something and these journaling prompts bring me back down to earth and allow me to process what I'm worried about in a practical and intentional way.
