How anxiety locks the brain - and how to unlock it

Science has proven time and again that emotions can override logic. We see this in our own lives as well: people do silly things when "blinded by love", "cannot think straight" when grieving, missing to see risks when overwhelmed with joy... We even have sayings like "driven by despair". Despair is not a real person chasing us with a whip. There's no chase, no blindfolds, no real block in our brain. It's just that the logic cannot make itself heard over the screaming of emotions.

In mental health conditions such as anxiety, mania and depression this effect can be quite extreme. When in the middle of an anxiety episode (which is not the same as a panic attack) at least I lose the ability to think logically. All I can focus on are the symptoms, what they might mean, and the crushing urgency of having to fix the problem right away. I don't care how, but the source of my anxiety has to stop. I need to get away from the source.

If your anxiety is caused by an external thing, congratulations! You can just walk away. Even run, if you want to! It's not smart, no, but you can do it. And I'm incredibly jealous. 

Someone with health anxiety cannot escape the source of their fear. My anxiety is caused by something within myself. I can't escape my body and it's physical sensations - at least not without illegal substances, which are dangerous on a whole another level. I have nowhere to go. 

Not being able to flee definitely works in favor of the anxiety lock. My brain goes in full survival mode. Nothing else matters than surviving this danger, this risk, this impending doom within me. I simply cannot think those helpful thoughts like "hey, I've felt like this before and I was always okay". I won't even remember that I have exercises I can do in these situations. Basically I'm locked in a cell with a screaming anxiety monster.

How to solve it?

Simple: Make a list of calming thoughts and keep it near you. For example if you always have your mobile with you, make a note on your phone. 

The thoughts you can write down are the things that help you to ground yourself. Things that bring you back from the well, and back to reality. Things the therapist or doctor said, for example, or your favorite lyrics. 

A panic attack list can have items such as

• My body reacts to anxiety by X, Y and Z. 
• These sensations are not symptoms of sickness. They are normal sensations of a healthy body. They prove that my body is reacting to my anxiety. 
• I have felt like this before. I have been examined by many doctors, and they all say I am healthy.
• This anxiety is real, but not permanent. It will pass.
• I don't need to fight my fear. I can float through it, and come out stronger.
• In one year, and probably much sooner, this moment will be meaningless and forgotten. It has no long-term impact on me.
• If my best friend felt like this, I would tell them to X and Z.

You could also list things to do that calm you, or that help with the physical aspects of anxiety. Such as

• Sing your favorite song - or at least hum it (this'll help to regulate your breathing) 
• Shake and dance like no one's watching (gets rid of adrenaline)
• Square breathing: breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, wait for 4 counts.
• Read out loud (regulates breathing, forces your attention away from the anxiety)
• Take a cold shower 
• Get your favorite cuddly toy and just go under a blanket for a while
• Watch cat videos
• Color
• Explain to imaginary audience what anxiety is, how it feels and how it affects you 

Whatever helps, write it down. The next time anxiety grabs a chokehold and you cannot breathe, reach out for this secret weapon of yours. You deviced it, you know it works.

You got this.