Worrying, as well as frightening, odd and relentless thoughts can be a very difficult aspect of dealing with anxiety. The more the anxious person tries to control the thoughts, the louder and more intense the thoughts tend to become. According to author Paul David of the Anxiety No More website, when in an anxious state, emotions seem magnified, and it can be easy to "make a mountain out of a molehill." David says: "Something that you could dismiss when you were healthy, can stick around all day."
What If's
People who suffer from anxious thoughts often have difficulty dealing with uncertainty, and these thoughts often begin with "'what if" questions. A few examples: "What if my old self is lost forever? What if this feeling never goes away? What if I lose control and/or can't breathe?" People may even stay up all night, reflecting on the whole day and trying to figure everything out, according to David. Eventually thinking this way can become habitual, he says.
Causes
Dr. Srini Pillay, M.D., director of the Panic Disorders Research Program at McLean Hospital in Massachusetts, offers that there is a genetic component to most anxiety. Studies have shown that if a family member has clinical anxiety the patient is much more likely to have those conditions, according to Pillay. One such family study on generalized social phobia and generalized anxiety disorder was published by the "Journal of Affective Disorders" in 2007. It showed and showed a strong familial transition of these disorders. In addition, studies such as Genetics of obsessive-compulsive disorders: new findings and challenges, published by "The Journal of Brain Development," in 2003, show an inherited component when it comes to obsessive compulsive disorder.
Warning
The possible genetic component is one reason why it's important to talk to your doctor if you feel anxiety is taking over your life. Anxiety is very treatable, but a several-pronged approach may be required depending on the seriousness---perhaps consisting of cognitive behavioral therapy, relaxation techniques, medication, counseling and/or other methods.
Considerations
It isn't advisable to tell yourself simply not to think these disturbing thoughts. "Let all thoughts come; do not run away from any of them; see them for what they are, just thoughts, exaggerated because of the way you feel," suggests David. The best way to get rid of the thoughts is, paradoxically, just to let them exist, he asserts.
Tips
It's important to identify and question the thoughts that cause suffering, according to author Byron Katie. She has developed a method of examining thoughts that may help a person understand the underlying meaning of their anxiety. In brief, her process includes asking a series of four questions about a disturbing thought. The questions include: "Is it true? Can you absolutely know that it's true? How do you react, what happens, when you believe that thought?" And finally, "who would you be without the thought?" Katie believes this method can help address the cause of your problems with greater clarity.
References
- ABC: Does A Family History Of An Anxiety Disorder Increase The Risk For My Developing An Anxiety Disorder?
- Anxiety No More: Panic and Anxiety Attacks
- Neurotransmitter: Genetics of obsessive-compulsive disorders: new findings and challenges.
- The Work of Byron Katie
- ScienceDirect: A family study of co-morbidity between generalized social phobia...
