12 Tools to Help Cope With Catastrophic Anxiety and Worry

1. Recognizing thought chains. Typically, the amygdala pitches a series of negative thoughts that end in catastrophe. This is a thought chain that slopes ever downwards. It’s important to recognize that we can “stay with” the neutral observation or emotion and even construct a positive thought chain from it. Our interpretation of our inner life and experiences creates meaning, and as mentioned above, our Velcro minds tend to reinforce negative possibilities. We can actively cultivate balance and even positivity.
2. “Double tabling.” Sometimes, a catastrophic fear is a remote possibility. We can help ourselves by brainstorming other possibilities to give ourselves some cognitive flexibility and evaluate likely outcomes. Put all the possibilities on the table, and talk yourself down to reality.
3. Mindfulness. We can develop the capacity to note, be with, and be curious about our mental processes, so we don’t jump from emotion or uncertainty into a story, judgment, or criticism. Noting and soothing physical signs of distress is also important. Mindfulness is a component of
4. Mindful self-compassion (MSC). MSC consists of mindfulness, common humanity, and self-kindness and can be learned experientially through workbooks or workshops. Over 1600 research trials back its benefits for cultivating positive mental and physical health and self-worth, as well as decreasing anxiety, depression, and stress. One of the several dozen tools promoted by MSC is soothing touch. Putting a hand over your heart, caressing your cheek, or giving yourself a hug can be grounding and comforting. The three-part MSC break or mantra is another technique to be with difficult emotions: “This is a moment of suffering. Suffering is a part of life. In this moment of suffering, may I at least be kind to me.”
5. Emotional distancing. In his book, Ethan Kross details this and other methods of dealing with “chatter,” what he calls the ruminative, destructive, even catastrophic quality of the inner life. I found this technique particularly intriguing. Apparently, talking about oneself in the third person (for example, I might say to myself silently or aloud, “Ravi is experiencing anxiety”) or adopting a fly-on-the-wall or neutral (even compassionate) perspective and describing the situation to yourself really helps tune down rumination and stress.
6. Worry sessions, combined with divide-and-conquer strategizing. Give yourself 20-30 minutes or so a day to worry. If worries come up outside that time, jot them down and tell yourself you’ll use your worry session to think about them. You can also problem-solve or talk yourself through the possibilities during this time.
7. Accept uncertainty as a part of life. This is a hard one and really requires not just accepting uncertainty but grounding oneself in presence and relatedness and savoring and being grateful for one’s positive experience.
8. Recognize impermanence. “This too shall pass” is, ironically, timeless wisdom. Change is the only constant. Very often, catastrophic, all-or-nothing fear takes up all our mental space, and we need to find ways to put boundaries on it.
9. Find the signal in the noise. Anxiety and even catastrophic fears connect us to the reality of suffering and our own vulnerability and precarity in the world. They give us important information and can raise red flags about issues of importance, such as our safety or belonging in the world or our fears of being exposed to interpersonal aggressions.
10. As mentioned above, empathy, support, and validation for our emotional lives are essential, as well as developing awareness, insight, and compassion for the processes of our individual minds in the context of our personal and cultural histories.
11. Developing and feeding a sense of humor about one's inner life and the absurdity of the world can go a long way in mitigating our worst fears and helping us just be with it all.
12. Finally, of course, medications, supplements, alternative medicine, and mind/body practices for anxiety can be extremely valuable and even life-changing. Consult with your physician or psychiatrist.

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Reflection:

What are your thoughts on these coping mechanisms?

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