Depression

DARE: The New Way to End Anxiety and Stop Panic Attacks (Review)

“The only way out is through.” That’s one of the many positive affirmations given to the reader in this book and it’s the one that stuck with me the most. Last year was probably one of the worst of my life professionally. I was in constant conflict with my managers, always having to look over my shoulder in professional settings and my anxiety was at all-time high. I saw a therapist for a little over six months but my insurance was no longer accepted at the facility. I was out of options and too anxious to try and get to know another therapist. That’s when I found DARE by Barry McDonagh. Social Media keeps me in touch with people from all parts of my life and a friend from high school was posting excerpts of the chapters of this book and I knew I had to read it. Everything on his Instagram stories felt like it was talking directly to me. After doing more research, I found out that author and founder of the program DARE, Barry McDonagh also suffered from debilitating anxiety. Knowing this made me feel less alone and less suspicious about opening my mind to his new suggestions. He had applied his program to his own anxiety and it had worked so I took a chance and hoped it would work for my own.

The book introduces something called the Dare Response, which is a new way to view your relationship with your anxiety. The key points of the response are defuse, allow, run toward, and engage. Defuse shows the mind that you are not in any real danger when you take on a blasé approach to anxiety, “Who cares”, “So what” are phrases that the author uses to allow anxiety to take on a smaller form rather than feel unstoppable. By using the act of diffusion, it replaces worry with power of the situation when anxiety makes you feel powerless. Allow is the means of letting the anxiety come as it wants to. Resistance can make anxiety seem bigger than it is. By allowing anxiety to just come and flow naturally through you, it takes away the fear of what could happen or what is happening to you. You have the control of the outcome. A funny line from this step’s section for me was when McDonagh says to sit down your anxiety and invite it in for tea. The visual created in my brain was exactly what I needed to see that I was in control of my anxiety and my anxiety didn’t control me. I was the one calling the shots and deciding what, when and where anxiety can appear. Run towards is the next step. McDonagh suggests that by running toward your anxiety you can change the perspective of it. He explains that fear and excitement are often the same and when the mind readjusts the feeling toward anxiety, it can reduce its power and change the way the brain views anxiety. A negative can quickly become a positive and instead of looking for the “boogeyman” over your shoulder, you can embrace the present world around you. The final step is to engage. Engage in something that takes up your full attention so the anxious feelings can no longer reel you back in. This felt like the most important step because it encouraged me to focus on my life and stay in the present versus stay in my head with the fearful anxiety. Furthermore, the book details ways to apply the response to several different aspects of anxiety such as panic attacks, health anxiety, intrusive thoughts, and fear of being abnormal. Each section details how to apply the response to the situation but also provides thoughtful insight on his experience with the situation or the experiences of others that he helped. I found several different scenarios relatable and have returned back to these chapters for guidance and help.

All in all, I thoroughly enjoyed this book. Self-help books aren’t for everyone but this method got me through a time in my life where I feared there would be no way out. Applying the DARE response to my life allowed me the confidence I needed to take back control of my anxious mind. While I still have issues with health anxiety from time to time, I have since gotten a new job and thanks to the DARE response I am able to contribute my experience with an open mind and heart to my position and have had a very successful three months at my firm because of that. I think any kind of positive outlet can help mental health issues and I would suggest this book to anyone who wants to reach with themselves and learn to navigate ways to better themselves.

Setback happen

Last week disappointed me greatly. I have been trying to stick to a weekly schedule for posting but my mind just went blank. My mood has been all over the place and my muse had nothing to give. However, I’m back this week to explain where my head is and hopefully give a little insight to anyone who has experienced a setback. My current mind state isn’t a total setback but I have definitely felt an unpleasant shift from where I was before. I will get better though.

Just like exercise and healthy habits for the body, the same applies to the mind. Since January, I have been over-the-moon happy professionally. I am learning every day, I am in a positive environment and in turn I am flourishing in my new position. My work life was a main point in my anxiety and mood levels so since that’s been good, I have been slacking on the maintenance that I worked so hard in the months before I was settled into this job. Well, that has to change.

The past two weeks have been up and down for me. One day, I feel okay and the next I find myself plummeting. The anxiety isn’t as prominent as it used to be when I’d hit these speed bumps but the negative mindset is roaring up like an engine at NASCAR race. Knowing my mind, if I leave that alone too long it’s going to trigger every other dark emotion that comes with it; anxiety, self-hatred and just overall terrible behavior. I am a very empathic person and I find myself easily affected by the emotions of others. If the environment that I’m in is blah, it’s very contagious for someone like me. Admittedly, it makes me feel highly vulnerable being such an emotional being because no matter how much logic I’ve tried to apply to situations, it doesn’t always prevent this embarrassing snowball effect.

In situations prior to my therapy sessions and DARE Response application, my symptoms would manifest physically with a vengeance. I would get dizzy, tired faster, and feel lethargic. When I feel any physical symptoms I turn to breathing exercises, lots of water consumption, ice on each of my cheeks, and DARE audio if it’s truly inconsolable. Each of these combined with the DARE Response of taking anxiety head on has allowed me to be in power of my reaction versus my reaction having power over me. I am no longer a prisoner to anxiety but rather have accepted that anxiety is like an old friend that needs a piggy back ride along the way. I am bigger, faster and stronger and am merely allowing it to tag along. “The only way out is through,” A positive affirmation that I picked up from Dare and have turned to a lot for hard times. I’ve learned when you run from something it gets bigger than you but when you face it head on it minimizes like a bully on the playground. For anyone further interested in the DARE response books, I’ll link the amazon page here but I am also going to be reviewing the book and my experience with it further tomorrow.

All in all, it has been a shitty few weeks in my brain but I am doubling down on all the things that keep me focused. I am attempting to sleep earlier, eat a little better, drink as much water as my body will allow and be more consistent on my 5 minute daily journal. Nothing is going to stop me from maintaining a healthy brain, not even myself.