Addicted to Anxiety

Psychiatrist Judith Orloff MD has observed that many people are addicted to the adrenaline rush of anxiety, also known as "the fight or flight response", and do not know how to diffuse it.

On her webpage, she asks us to ask ourselves the following questions:

• Do I worry about many things every day?
• Is it difficult to stop watching anxiety-provoking news on TV or the internet, though I try?
• Do I experience separation anxiety when I can’t access my smartphone or computer?
• Do I make problems larger, not smaller?
• Do I worry about things that no one around me worries about?
• When one anxiety is solved, do I immediately focus on another?

If you answered “yes” to all 6 questions, worry plays a very large, addictive role in your life. 4-5 “yeses” indicates a large role. 2-3 “yeses” indicates a moderate role. 1 “yes” indicates a low level. Zero “yeses” suggests that you’re more warrior than worrier!  

She says that in order to quiet anxiety and turn off your fight-or-flight response, it is important to re-train your brain to send chemicals to counteract this powerful biological response. Otherwise, anxiety can become an addiction. In contrast, with calm biology, you can generate endorphins, the blissful natural painkillers in your body.

Therefore, she proposes 7 strategies to overcome anxiety:

1. Eliminate stimulants, such as caffeine and sugar, since these fuel the fight-or-flight response


2. Avoid people who reinforce your fear, the so-called “emotional vampires”. They are biological irritants; stick close to positive people.


3. Stay away from violent newscasts, arguments, the Internet, paying bills or other stress inducers, especially before sleep.


4. Set healthy limits and boundaries. To combat stress, it is important to realize that “No” is a complete sentence, and a healthy way to set limits and boundaries with stress-inducing people and situations. 


5. Pause when agitated. Make this vow: “I will never have a conversation with someone, send an email, or make a decision when gripped by anxiety.” No matter what the upset is, do not act until you have gained calm and composure.


6. Use this Progressive Relaxation Technique: in a comfortable position, sitting or lying down, take a few deep breaths while letting your body go as limp as possible. When you are ready, begin by tightening the muscles in your toes... hold to a count of ten... then relax. Enjoy the relief of tension melting. Do the same with flexing your foot muscles, and move slowly through your entire body: calves, legs, stomach, back, neck, jaw, and face, contracting and releasing each area.


7. Stay in “The Now.” Try not to project negative scenarios about the future. Stay solution-oriented in the present moment and be grateful for what is positive in your life. Being aware of what triggers your anxiety and mindfully making choices to cope with them provides emotional freedom. Then you will not simply be reacting when your buttons get pushed. You will be better able to take charge of your emotions and your life.