Anxiety

The statement, “It all starts in the mind,” is true. Our thoughts determine our lives and how we feel. Thought distortions, also referred to as cognitive distortions, increase the risk of developing anxiety and depression. What are Thought Distortions? Our brains form patterns, familiar neural pathways, that are almost comforting to the mind. Unfortunately, these thought patterns may be negative in nature. Thought distortions twist reality and create anxiety-prone moments, as well as physical issues, such as high blood pressure and other stress-related problems. Types of Thought Distortions Thought distortions create a cycle. Overwhelming stress triggers negative and distorted thoughts, leading to depression, anxiety, and low self-esteem. These feelings only serve to reinforce distorted thinking. Knowing the types of thought distortions can help you recognize them and break the patterns. Fortune Telling Fortune-telling thought distortions may start as, “I bet you anything,” followed by a negative outcome. These thoughts try to predict the future, but always lean toward negativity. It is a pessimistic outcome. For example, “I bet you anything I won’t get the job.” These thoughts cause you to give up without really trying. They’re a coping mechanism to buffer against bad news. Lean toward a mindset that says you are doing your best, leaning into God for strength and support. After all, He holds the future. “Should” Statements “Should” statements hold onto the past and block you from finding solutions in the present or moving forward. You may also hear “I wish” statements. For example, “I should have followed up on that call,” or “I wish I had never gone there.” Eliminate this mindset and focus on the present by finding solutions and setting goals. Exaggerating and Minimizing If you focus on the negative during an event or situation, then you may be giving in to exaggerating [...]

If you have struggled with anxiety at all, you understand some of its symptoms. A racing heartbeat, thoughts that spiral or speed up, and fear of the unknown. All can feel weighty and overwhelming. But why does nighttime anxiety tend to feel worse than during the day? Definition According to the Diagnostic and Statistical Manual (DSM-5), anxiety is worry or “apprehensive expectation” that occurs over six or more months and is more present than not. It can also occur in such a way that it interrupts a person’s ability to function well in daily life. We all worry from time to time. You may worry about whether your employer will give you a raise next year, or you might worry when your son starts driving on his own. Anxiety is pervasive and anxiety disorder has several tenets that can look different depending on what type of anxiety it is and on the person who is challenged by it. Nighttime anxiety Nighttime anxiety can feel worse because that is often when our surroundings quiet down, our thoughts seem louder, and the daytime distractions are at rest. Some people’s nighttime anxiety keeps them from sufficient sleep. This is known as sleep anxiety. Sleep anxiety can contribute to more nighttime anxiety if a person is apprehensive about not sleeping. Unfortunately, the thoughts can spiral and make sleeping even more difficult because of these fearful thoughts. However, nighttime anxiety does not have to have the final say. One of the major contributors to nighttime anxiety is an overworked adrenal system that’s been plagued by daytime stress. Particularly if you struggle to sleep at night because of your anxiety, it’s an indicator that your stress levels are too high. The natural rhythms of your sleep cycle get disrupted by anxious thoughts. The cycle repeats itself. [...]