Growth

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.


Therapy on my own terms

Mental Health is a slippery slope to navigate in general. But, when it comes to treatment it gets even trickier. No one case is the same so what works for somebody else may not necessarily work for you and guess what? That’s okay! There are many different positive ways to deal with mental health and no one way is right or wrong.

As a child and teenager, I was always the awkward kid; the bullied, quiet, keep to herself kind of girl. My mother for many years thought therapy was the answer for me to help me deal with issues but each experience ended up crazier than the next. I had guidance counselors who deemed me crazy, I had multiple therapists blame my parents, and I had some dude who could easily be mistaken for the janitor of the building. Each interaction did more harm than good and every time she further suggested it, I found myself more in a reclusive state. I wasn’t ready to talk to a stranger about my problems. I wanted to handle things by keeping myself close to family, friends, and people I trusted. For years, I denounced therapy because each time felt like more of a burden than the issues I was dealing with. Talking to people I trusted was hard enough, talking to a stranger felt impossible.

However as an adult that changed for me. I was working for a job that kept me stressed every day. I was learning but I wasn’t happy. The work culture was toxic and nonproductive and it started to take a drastic toll on my mental health. I could feel the weight of my anxiety for the first time since getting let go from college and I knew if I didn’t do something about it, I was going to be in bigger trouble than just the stress was causing me. I found myself a therapist close to my job and that luckily took my insurance. The fear for the first appointment was intense. What would I talk about? What would she think? Would she tell me I’m crazy? Worse, would she blame my parents like everyone else did? I had a ton of anxiety about the appointment but I pushed myself to try. I was tired of exhausting my venting sessions with my inner circle. I needed an unbiased opinion so therapy was the best option.

The first appointment completed shattered my fears. The woman I saw reassured me that I wasn’t crazy, that everything I was going through was a lot more common than I believed and I would be okay. For a few months, it felt as if I was talking to a friend or an oracle who had a lot more advice to offer and a much bigger ear to lend than most people. I spent six months in therapy before they no longer accepted my insurance. Despite, its untimely end I know I’m better for it. Having the time to talk to a trained professional and obtain tools I didn’t know how to use prior was a great help to me. With the combination of the tools given to me in therapy and the self-help outlets I’ve found, I manage my anxiety a lot better than I ever have.

At the end of the day, I was going to get anywhere without the will to do it. The first step to getting a hold on any situation is actually wanting to. I came to a point in my life where I could no longer be stubborn and blame past bad experiences on why I couldn’t help myself in the now. I took the bull by the horns and did therapy on my own terms and I am much better for it today. You control your recovery entirely. It’s very important to do the positive things you want to do in an effort for a calmer and peaceful life. 

Positive Affirmations (Validating myself)

A large root to the self-esteem issues that I have, I’ve found is looking for validation in others instead of myself. I would seek it at home in my fiancée, in my mother, and in my employment. The need to be validated became almost an obsession for me. I have been a people pleaser since I was a young girl. I have put a large amount of my self-worth into the opinions of others and it’s been the biggest hurdle for me to climb over. The journey to find worth in me hasn’t been consistent but the effort has grown a lot in recent months.

Positive affirmations on paper seem like a bunch of optimistic thought. Initially, it felt as if I was just looking at something and reading it and reflecting on words. Positive quotes while helpful were getting lost on me. It was a brief moment of “Yeah, I get that” or “Yeah, I feel that”, and it was gone. While I still turn to the quotes on Instagram and the positive meme posts, I have found that the best result lived in the positive affirmations I wrote or thought for myself. Society says that it takes 21 days to make a habit. I have been writing and in turn, thinking of positive affirmations about myself for over 31 days. Even when things feel redundant in thought or word, I have pushed myself to write it down. Sometimes the thought and especially the physical manifestation make the difference. The source was not some empty internet post or from a person who’s feelings can change in an instant, the source was me. I became the validator and in turn, no longer have to search for something that can’t always be found in others. The realization and practice of this idea have been life-changing for me.

I control my consciousness of thought about myself and my choices in life. I have a lot to be proud of and grateful for. While I am still happy to hear the approval from key sources it is no longer the sole source that drives me. I’m not going to stand on some soap box and pretend to be healed. I have bad days just like everybody else. However, it is a hell of a lot easier now to get back onto the saddle and try again knowing and feeling better about myself from my perspective instead of someone else’s. I am now the validator and the source of good thoughts for my being. I am now the driving force to my own feelings. Positive affirmations may not work for everybody but I’m really glad that they worked for me.