Can you help with stress, anxiety, panicky thoughts?

Hi Iggy, thank you so much for reaching out with your question. You have already taken a couple of really big steps by identifying the source of your problem and reaching out for help. It sounds like you have been experiencing some pretty debilitating anxiety. And one thing that we know about anxiety is that the unhelpful thoughts or worries that come with it are a common symptom and perpetuate the anxiety as well. I am going to take a moment to review the symptoms of anxiety, the relationship of your thoughts to that anxiety, and then provide some tips and suggestions to help you cope. 

We do not know the exact cause of anxiety but it does tend to have a genetic link meaning it runs in families, and is likely the result of one's natural temperament and experiences. The core feature of anxiety is just as you describe - those overwhelming thoughts and fears that are pervasive and intrusive and often irrational. Other common symptoms of anxiety include disruptions in sleep by not being able to sleep or sleeping too much and changes in eating patterns like a loss of appetite or overeating. You might also find that you have difficulty concentrating, and often feel edgy or irritable. Anxiety can also be very tiring so you might notice increased fatigue. You might also be prone to things like an upset stomach or frequent headaches. As you have experienced, all of these symptoms can make it difficult to function on a day to day basis and can interfere with relationships and your ability to enjoy life. The good news about anxiety is that it is one of the more common mental health challenges and is typically quite responsive to treatment.     

Several decades ago researchers discovered that our patterns of thinking can have a strong influence on our moods and even behaviors. They developed a form of psychotherapy called cognitive behavioral therapy that is widely practiced today. It is often referred to as CBT in short. From what you have described, CBT will likely be a very helpful form of treatment for you. The first step I recommend is finding a mental health therapist who has been trained and is proficient in CBT. They will work with you in identifying the types of thoughts that you have that are the source of your worries and anxiety and often irrational. These are called cognitive distortions. Once you are able to recognize your distorted thoughts you can then learn how to challenge and replace them with more adaptive and helpful thoughts. For example, rather than telling yourself something like "I did poorly on this test and I am going to fail this class and be removed from the program" you learn to instead tell yourself something like "I did not do as well as I hoped but now I know what is expected and can do better on the next test." Over time and with practice these cognitive techniques are extremely helpful in reducing your anxiety. They can also be combined with relaxation approaches that help to cope as well. This is called mindfulness CBT.     

Another option to consider is medication. There are currently a number of medications that have been approved for treating anxiety. This is a personal choice but always an option that is out there and something to discuss with your doctor and therapist.

I wish you all the best and am confident that with a proactive approach you will be feeling better soon. 

Take good care,

Dr. Susan Frauenholtz