How do I deal with excessive anxiety that occurs with or without a reason?

Dear R,

Anxiety has a way of sneaking up on you. It is best to try to acknowledge its existence as opposed to pushing it down. Anxiety and depression can also be present at the same time. Anxiety can set off depression, as one can feel depressed because of feeling anxious. Then depression can set off anxiety, as one can feel anxious because of feeling depressed. You also mentioned recently starting a recovery process related to traumatic experiences. Talking or thinking about traumatic events can stir up things for a person both emotionally and physically.

The following questions might help you with a reflective process that can help you understand why you are experiencing an increase in anxiety. It is very important to consider how you have gone about exploring these traumatic experiences. Have you been journaling? Looking at pictures from that time in your life? Asking family or other people questions about the event? Writing a forgiveness letter to someone who has hurt you in some way? Writing a letter to yourself to help you heal from the experience? All these ways of acknowledging the experience can lead to you feeling different ways both emotionally and physically.

I will describe a brief example. Imagine someone going back to the time in their life when they remember their house burned down in a fire. They might start by writing down what they remember that day before the fire occurred, how they remember feeling, or what happened in sequential order. As they do these things they might realize that they start to have dreams about the event and wake up feeling anxious or unsettled. Or they might notice that the sound of fire trucks or sirens reminds them of the fire that day. They might find that their heart starts to beat fast or their mind starts to race. They might also find that they are having a hard time sleeping or eating. Waking up in the morning and feeling motivated might also be harder as they explore what this traumatic event was like for them.

This person experiencing all these physical symptoms or disruptions in their daily life related to them wanting to heal from their traumatic experience will need to consider doing something to release the emotions that come up. They might find grounding techniques like deep breathing, nature walks, naming things you can see-hear-feel-touch-taste-smell, yoga, or meditation helpful. Bringing this information back to you, it is vital from a self-kindness perspective that you consider what you might need to do for yourself to relieve the feelings that come up for you as you go about this journey of recovery. Just so you know, you certainly do not have to do something like this on your own as you can consider joining a support group for trauma survivors, starting therapy services, or talking to people you are close to in your life. I hope you find this information helpful.

Best,

Jasmine