Fear of relapse into anxiety: why it arises and how to manage it

Anxiety is an experience that we have all felt on more than one occasion, but at different levels. There are people who know how to handle it and do not let it rule their lives, while others, sadly, reach their own levels of psychopathology.

Fortunately, psychotherapy is very effective for anxiety disorders, with many patients with these problems feeling a noticeable improvement in their lives.

However, the experience of feeling anxious can return. Fear of relapsing into anxiety It is something very shared by patients who suffer from certain psychopathologies, a topic that we are going to delve into below.

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Fear of relapsing into anxiety: what is it and why does it happen?

Although anxiety is a common experience, lived by all people at some point in their lives, sometimes it can become so serious that it becomes a psychological problem. Anxiety has its own group of disorders, made up of General Anxiety Disorder (GAD), specific phobias, social phobia, agoraphobia and other disorders with those that have a deep relationship, such as selective mutism, Post-Traumatic Stress Disorder (PTSD) and Disorder Obsessive compulsive.

One of the main reasons why many patients with anxiety disorders relapse into it is who leave therapy prematurely, precisely because they already notice some improvement at the beginning of the same. This is a great risk, because since they have not acquired all the necessary tools to deal with their problem, it happens that if the trigger for their symptoms, relapse again and come up against the harsh and unforgiving reality: to overcome their anxiety they have to go through a whole process, which is not easy or Quick.

Having a certain fear of relapsing into anxiety is normal. Ironically, having this fear increases the chances of suffering more anxiety. As an emotional state that is triggered by any stressor and worry, it is inevitable that at some point we feel anxiety. What can be avoided, or better said, modulated, is its intensity, something possible with the tools offered by psychotherapists and the patient's own will and capacity.

Therefore, if you are a patient who has overcome his anxiety disorder but notices some associable symptom, you must consult your psychologist to be able to work it and prevent it from going to more. Your psychologist will help you determine what was the trigger for the emotion and how you can solve the problem to restore your well-being.

• You may be interested: "Types of Anxiety Disorders and their characteristics"

Relapses in anxiety are normal

As we have seen, being afraid of relapse into anxiety is normal and, although it is preferable to avoid it, relapse is also common. We are human and we cannot disconnect from our emotions or control them like the thermostat in a room, but we can modulate their severity and how long we feel that way. As a patient, you should not be scared by a relapse in anxiety, but you should focus your attention on the many advances that you will have achieved by going to your psychotherapist.

It is very important that, in this situation, you remember the following: falling is allowed, getting up is an obligation. Do not let yourself be dragged by the frustration of the moment, but put effort and effort into moving forward. Anyone has a bad day, and more so people who are overcoming an anxiety disorder. Feeling it from time to time is normal, but you must be aware of it, of the damage it is doing to you, apply the tools that your psychotherapist has given you and not stay in that emotion. Don't let him trap you.

Relapses should not be taken as a setback, but as an opportunity for learning and self-improvement. If you have already overcome anxiety in the past, you can get it again. You have the tools, the experience too. The new anxiety can help you identify our trigger for this emotion so you can avoid it or learn how to respond.

• Related article: "5 signs of poor mental health that you should not overlook"

How to avoid relapses?

Here you will find some recommendations to avoid relapses.

1. Spot the signs of high stress

The relationship between stress and anxiety is very strong. Many times, when we feel very high levels of stress, they turn into pathological anxiety that affects our day to day life.

Each person has their own signs of high stress, both physical and psychological and behavioral. Headaches, eyelid tremors, jaw tension, irritability with family and partner, cramps, sudden attacks of breaking things...

Whatever the signals that the body sends you, you must know them to prevent anxiety. Your stress indicates that you have too many tensions in your day to day, or that something is not going quite as it should. Perhaps, now, you still have time to calm down and solve the issue that causes that emotion in a rational, fast and efficient way.

It is highly recommended that you do a list with all the symptoms or emotions that you think are associated with stress and that progress to anxiety in your specific case. Put the list somewhere visible in your house, like your room, or carry it in your bag. Thus, as you will see it with some frequency, you will be more aware of whether you are suffering from any of these symptoms and take the appropriate preventive measures so that it does not escalate.

• You may be interested: "Types of stress and their triggers"

2. exercise regularly

Exercise is not a panacea or a cure for mental disorders, but it helps a lot for many. Physical activity is especially useful for anxiety disorders, allowing the body to release pressure and tension. Although the debate is not settled, there is a lot of relationship between body and mind. Having a healthy body has a positive impact on our brain, contributing to physical and mental health.

Regular exercise helps prevent relapses of anxiety. One of the reasons is biochemical: when we play sports, our brain releases endorphins, substances that induce us to subjective state of well-being and pleasure, making the problems that normally burden us so much seem less important. The other is that, releasing tension, then we don't have the strength or desire to get angry or stressed about anything.

Any exercise is valid as long as the appropriate measures are taken to avoid injuries. Swimming, athletics, cycling, weightlifting, martial arts, soccer… all of them relieve tension and release endorphins in our brain.

3. Talk about what you feel

Many people with anxiety prefer to hide that they are going through this situation. Their anguish, stress and emotions are lived internally, something that eats at them and the only thing they get is to make the situation worse.

People with anxiety need to talk about what we feel. This makes us feel connected to others, who have probably also gone through the same thing and, with their testimony, give us encouragement and strategies so that we can overcome it too. A friend can help us to release so much tension, release anxiety without hurting ourselves or others..

Naturally, you must also have a psychologist specialized in the subject, because as we have been commenting throughout throughout the article, is he or she the most appropriate person to equip you with effective tools to handle the anxiety.

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4. Take the power away from anxiety

People with anxiety live it with real fear, which gives it even more strength. If you are one of those who have already overcome anxiety, you saw that it is not dangerous. It is a normal emotional phenomenon, and it is within you, but it cannot hurt you like a gun or a knife. It's just there, but it can't do anything to you if you take the power away from it.. Think about it the next time it happens to you, that it can't kill you, it can't hurt you. It will radically decrease the intensity.