How can I overcome feeling anxiety every time I have to travel and leave the house?
Last Updated: 02/12/2019 at 12:58am
Lara Gregorio, LCSW
I believe that depression can feel all-consuming. I have a real passion for helping my clients to reclaim their voices and lives from depressive thoughts.
Top Rated Answers
Gradually increase exposure – that is what helped me over come my fear to leave the known environment; this involves facing the feared environment in a controlled way. This will help you to see that nothing bad is going to happen. Typically, you choose the least threatening environment first, take along a trusted friend or your therapist as support, and use slow breathing and the other coping methods you’ve learned to control your anxiety. With regular practice, the fear of the place or situation will ease.
Distraction is the key to overcoming anxiety, focus on anything other than your anxious feelings, if it gets the better of you say in your mind "I am a confident person, I will not allow anxiety to rule me" say this over and over again until your anxious thoughts have gone away...distract your mind, control what you think, do this as often as anxiety arises, overtime your brain will believe you are confident and anxiety will be put back in its place. Distraction techniques: talk and walk with a friend, listen to music, run, yawn (believe it or not), take in your surroundings, be mindful of the here and now.
One way to help with this is to identify why you are feeling anxious. Are you afraid that something bad will happen? What bad thing do you think will happen? Once you have isolated these thoughts you can assess whether or not they will realistically happen. If you tend to think in " all or nothing" thinking, meaning either the worst-case scenario will happen or the best-case scenario, it can be helpful to think of these fears on a spectrum. How likely is it that a meteor will crash into the restaurant you are eating at? Not very. However, this fear could still be very paralyzing to someone. Thinking that the number of possibilities other than the one you are worried about is so much greater than that one can be very beneficial. Also, the space in between the worst and the best, the "grey area", is also the most likely space for your experience to fall into. Instead of worrying that the worst will happen, think about how it might might not be great, but the worst will not happen. Changing my all or nothing thinking has helped my anxiety alot!
From my own personal experience, overcoming anxiety when traveling or leaving the house took some time. I think it's important that one finds something, anything that helps with distracting and/or calming oneself. For me it was meditating once a day, focusing on the positive things in my life, and being grateful for those things that gradually helped with this. Of course, while one technique that may work for one person, may not work for everyone else, the important thing is to find a technique that works best for you.
Maybe you could take others with you or even try and talk this out with your closest supporters. Support can be an important thing.
Steping out of your comfort zone can be tough. Sometimes I overcome it by just pushing myself to do it and in about 90% I find myself surprised and relived because I discover that the things aren't bad at all. But there are times when anxiety is hard to battle. I would suggest to take little steps. One at the time.
You can remind yourself that your home will always be there for you to get back to and it's okay to feel anxious about leaving it. Just start by taking short trips and remember to smile at others and try to distract your mind. Soon, you might not even want to go back! :)
You can overcome it by if you are feeling anxious when traveling or leaving the house bring your music with you to help ease your anxiety as well as a blob to squeeze to help you with it too.
You feel anxiety when you travel. In order to determine how to overcome a problem we need to find out the roots of it. In other words, first answer why do you feel anxious when you leave your house.
When traveling, it is best to keep your mind distracted. Some things you could do include reading, coloring, puzzles etc. Howver you find it easiest to keep calm is they way to go.
Overcoming the feeling of anxiety when you travel and leave the house is about accepting that message your brain sends you, telling you that you're going into an unknown place that could potentially be filled with danger. Whenever I feel like this, I have to remind myself to breathe deeply, and then acknowledge that little signal in my brain, and tell it that it's not necessary, and that I am capable and secure. Talking to someone you trust while traveling and being outside of your house really helps too, because they're on that journey with you.
It might be hard to deal with anxiety especially if you are going somewhere new, or leaving a place you are used to. Things that help differs from one person to another. One could make use of a stress ball, a teddy bear, watching movies, talking to friends, sleeping all the way there, imagining their own place, and many more things. Of course those things aren't that easy, but by trying it could happen. It could get better, and more manageable. Water could also help to calm you down, and make you control your breathing. Some mindfulness stuff could help as well.
Depends on how anxious you are. But keep breathing and you will be fine. If not, what else you could do?
Take a person with you to calm you down when that feeling happens, it won't be so bad if someone is their to comfort you through every step of the way.
Have a good friend or family member accompany you. One thing that always helps me is listening to music, I focus on the words rather then the people around me.
If anxiety is causing you significant turmoil, it is best addressed with a professional who can help you work though and overcome these feelings.
Breathing techniques and picturing all the beauty in life you're going to experience. Don't focus on the negative. Anxiety is a big ball of negativity and anxiousness built up.
Think about the good you it'll do for you: walking places will have a positive impact on both your physical and mental health.
I listen to music or podcasts to help with anxiety. Lately, I've even been meditating using different apps on my phone.
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