What Is Anxiety and Where Does It Come From?

Understanding Feelings of Anxiety

Lesson 4

UNDERSTANDING

Anxiety

Feeling anxious about something is normal. Being occasionally anxious about a coming important event, test, etc. is not the same as being an anxious person. Having a habit of being anxious continuously regardless of the situation is a problem that interferes with a person's ability to fully function in a healthy wholesome way. Perhaps you know someone who others describe as a nervous wreck. They seem to be anxious about everything. They are anxious even when things are going good because they are anxiously awaiting the next bad thing to happen. And the truth is, this person may be a very nice person, but few people enjoy being around someone who is anxious and nervous most of the time. They seem to be miserable and can make others miserable with their anxiety. “Misery loves company,” so the saying goes.

What is anxiety and where does it come from?

There are several basic types of anxiety. Two types are specific anxiety and general anxiety. These are sometimes referred to as state and trait anxiety. Specific anxiety is the result of thinking negatively about something you can describe (state anxiety).(State anxiety is a conscious process where you are aware of the problem.) For example, some people are anxious about taking tests, talking to the opposite sex or flying in an airplane. People have anxieties that reflect their negative thoughts about something in the past (past trauma), something in the present (taking a test) or something in the future (marriage). Specific anxiety (state anxiety) is another way of saying that certain anxieties are often a temporary anxious or worry state. However, general anxiety is different. It may not be related to anything the person can really pin down because it may be part of their subconscious process. It's just how they are and how they relate to the outside world. (It may also be a personality trait.) While specific anxiety relates to negative thoughts about something in particular; general anxiety is more a reflection of how persons think negatively about themselves or how they generally relate to almost everything.

Both forms have the same physical, emotional and psychological effects on an anxious person, but to different degrees. Both negatively affect the body, mind and other emotions. Both are seen in children, youth, adults and the elderly. Anxiety can afflict anyone.

The official book that diagnoses emotional problems (DSM-4) list the kinds of problems anxious persons can experience:

1)Restlessness or nervousness,

2)Easily fatigued/tired,

3)Difficulty in concentrating,

4)Irritable,

5)Muscle tension,

6)Sleep problems - either falling asleep, staying awake or unsatisfying sleep, and

7)Impairment or problems in social life, work life, personal life or relationships.

Besides these symptoms, more extreme forms of anxiety can cause serious impairment in each area - body, mind and emotions. If continued too often for a long period of time, anxiety can cause the kind of distorted thinking that leads to mental illness or breaks with reality. However, even normal types of anxiety, resulting from threatening events, will demonstrate themselves in symptoms such as sweating (especially the palms), high heavy breathing, fast/quick heart beat, quick/flashing thoughts, tightness in the chest and other muscles and near panic feelings. This is because anxiety speeds up some internal systems and turns on other systems which prepare the body for an emergency. The danger is in constantly putting the body, mind and emotions through this emergency process especially when it's a false alarm triggered by negative thoughts. It is important to understand that when the body, mind and emotions are put into this emergency mode, other normal functions stop or slow down. That's why it is difficult to eat or sleep when you are anxious and worried. Making non-emergency (clear thinking) decisions when you are feeling anxious is next to impossible. The rational you is not in control when you are being controlled by anxiety.

There are certain drugs that turn the body, mind and emotions on like anxiety does. Some of the same symptoms are: sweaty palms, heavy breathing, quick heart rate, tight muscles (especially in the chest area), and quick flashing thoughts. Just like anxiety, these drugs increase or turn up a person’s internal operations. They also interfere with other normal operations such as sleeping and eating. They make a person nervous and anxious and even paranoid. Can you think of any drugs that do this? Can you name one such drug?

If you answered crack, cocaine or crystal-meth, etc. then you are correct. That is why these drugs are called Uppers or Stimulants. They stimulate certain internal operations and "up" the level of operation for other internal functions. Just like anxiety, they create a false emergency alarm and turn on our emergency systems. They cause damage because while they are in control, normal function is not possible. Sooner or later, these false alarms will cause damage to the body, mind and emotions. Like negative emotions they have the power to capture, control and destroy the user, both body and mind.

Where Does Anxiety Come From?

Most forms of anxiety come from how we think about things outside of our head (events, situations, or other persons) or how we think about ourselves. In both cases, the anxious person's thoughts are negative and demonstrate fear, mistrust, distrust, or a poor self image. "I can't do it.” "I'm going to fail.” "I'm going to die.” "They won't like me or accept me.” or "I'm not very smart or good looking.”“I don’t know what I going to do.” “I’m not going to ….” Most of anxiety or worry thoughts are about things that have not happened yet. They are in the future and the truth is no one can control the future.

These negative thoughts are based on a negative belief system. And as long as the belief system is negative the thoughts will be negative, the emotions will be anxious and the behavior will be anxiety ridden (B = C; C = D). It is the purpose of the A B C D process of R.E.S.T. to help you recognize any negative thoughts which cause you to be over anxious and not as happy or productive as you can be. R.E.S.T. teaches that by changing your thoughts (negative belief systems)you can change your feelings and emotions. Anxiety can give way to internal peace. But the old negative thoughts have to be identified, challenged, uprooted and replaced with rational spiritual thoughts. This you can learn to do and teach those you love to do also. Jesus promises that if we "come to him when we are tired from laboring with negative thoughts that cause us to be anxious and are heavy burdened with worries, HE will give us R.E.S.T.”

What should I do with my ANXIETY and WORRY?

If I should not drink and do drugs to cope with my anxiety and notrepress it because it will eventually kill me – what do I do with my anxiety? Good question. You don’t have to project or repress it. You can replaceit. Your anxious thoughts can be Traced, Erased and Replaced with life giving healing Spiritual Thoughts. The key is to be able to identify the self-destructive thought (SDT) that created your anxiety. You can do that by using the ABCD process. You can also use imagery. Picture a time you were really anxious. See the picture and then begin to change it. You can change it by (1) adding something spiritual to your anxiety picture inside your head; (2) Changing your anxiety belief system by adding something spiritual to it; or (3) Changing your anxiety belief system by taking something evil away from it.

Anxiety Facts to Remember

Shecan Feelit Anxiety Case

Shecan Feelit is affectionately called a "worry wart" by her dad, because she seems to worry about everything. It's time for exams in school and Shecan is worried about passing her exams, especially math and history. It's Monday morning and she had been studying all weekend but just couldn't concentrate on what she was reading. The whole weekend was very miserable for Gonna and Howto. At the slightest noise by either of them, Shecan would scream and rave about their interference with her studying. Saturday night she took two no-doze pills to stay awake to study, and then when she finally decided to go to sleep at 4 a.m., she couldn't. So, she took several sleeping pills. She slept late on Sunday and woke up feeling tired and irritable. Shecan's anxiety was increased when she looked into the mirror and noticed black circles around her eyes. "I can't go to school tomorrow looking this bad," she thought. "The boys at school already think I'm ugly and dumb." Actually, she was very pretty with smooth skin and a very pleasant smile. But she didn't like her smile because she thought her mouth was too big. It was difficult for her to keep a boyfriend because her anxiety caused boys to feel uncomfortable. She had two boyfriends already this year and blamed their breakup on her not being good looking or smart enough. She constantly fussed about her hair, nails, clothes and skin. She cried very easily. While looking at herself in the mirror, she began to cry. These were the thoughts going through her head. "I can't pass these exams." "I'll never get out of High School." "I won't be accepted into college and won't be able to find a job." "Nobody wants to hire a dummy." "I'll never get married. I'm too ugly and too dumb." Soon, Shecan didn't feel like doing any more studying. "Why study when I'm going to fail anyway." She got back into bed and slept all afternoon, right through the night. She vaguely remembered being awakened for dinner and muttering that she wasn't hungry, just tired. She felt too tired to eat.

Please read the SRTs for anxiety on the inside back cover and decide which of these or any other SRT is best to help you overcome your anxiety. Or you may use any spiritual thought that works for you. You will need to use Anxiety Spiritual Replacement Thoughts to complete the Anxiety Response Sheet for lesson #4.

Understanding Feelings of Anxiety Quiz

Response Sheet # 4

Understanding Anxiety

Anxiety: True or False

1. T F There is a difference between being anxious about something and being an anxious person.

2. TFGeneral anxiety is not as bad as specific anxiety.

3.TFAnxiety can produce muscle tension.

4.TFMany people who are anxious believe that drinking alcohol or using drugs calms down their nerves.

5.TFDrugs and alcohol produce anxiety.

6.We have identified the negative feeling/emotion (-C) as anxiety or worry. What was the initial or first Activating Event (A) that triggered Shecan’s anxiety?

a.Exams.

b.Lack of concentration.

c.Gonna and Howto.

d.No-doze.

e.Sleeping pills.

f.None of the above.

7.What did Shecan initially do (-D) when she first started feeling anxious?

a.Shecan suppressed her anxiety so that her family didn’t know how worried she was.

b.Shecan expressed her anxiety by screaming at her brother and sister.

c.Shecan took no-dose to stay awake.

d.Shecan did nothing.

e.All of the above.

8.What was Shecan saying to herself or believing (-B) to make herself feel anxious?

a.I’m going to fail my exams.

b.I’m not smart enough.

c.The boys at school will ridicule me.

d.I won’t be accepted into college.

e.All of the above.

9.What negative behaviors (-D) did Shecan do that were hurtful or harmful to others?

a.Shecan screamed and raved about her brother’s and sister’s interference.

b.Shecan constantly worried her boyfriends because she was anxious about everything.

c.Shecan stopped going to church.

d.A and B.

e.None of the above.

10.What self -defeating behavior (-D) did Shecan engage in?

a.Using no-doze.

b.Taking sleeping pills.

c.Missed a meal.

d.All of the above.

11.What was she saying to herself or what was her belief (-B) that supported this negative/self destructive behavior?

a.I can’t pass these exams.

b.I’ll never get married.

c.Nobody wants to hire a dummy.

d.All of the above.

12.What could Shecan have said to herself so that she would not have been so anxious?

a.It doesn’t matter how much I study, I won’t pass anyway.

b.I don’t have to go to college to be successful.

c.I will ask God to help me become less anxious and trust him more.

d.None of the above.

e.All of the above.

13.Who were the objects of Shecan’s anxiety at school?

a.Gonna

b.Howto

c.Boyfriends

d.Teachers

14.What was she saying to herself or what was her belief that supported this negative behavior (-D), which led to her breakup with her boyfriend?

a.I’m not good-looking enough.c.I can’t help being anxious.

b.I’m not smart enough.d.All of the above.

R.E.S.T. PERSONAL SITUATION QUESTIONS

I.Activating Event (A)

Can you remember a time when you felt really anxious? What triggered it? Briefly describe what happened but DO NOT name any persons involved. ______

______

II.Behavior (D)

What did Ido to show my anxiety?

a. I ______

b. I ______

III.Feelings and Emotions (-C)

On a scale of 1 to 10, how anxious did I feel? (1 = mildly nervous/worried-to- 10 = extremely anxious/worried):

1 2 3 4 5 6 7 8 9 10

IV.Beliefs and Thoughts (-B)

In TRACING my negative thought about anxiety, what was I saying to myself to make myself anxious?

I was saying to myself ______

______

SELF CONTROL QUESTIONS

V.Beliefs and Thoughts (+B)

In ERASING and REPLACING my negative thought which caused my negative emotion of anxiety, which Spiritual Replacement Thought (SRT) could I have said to myself so that Iwould not have made myself anxious? (See spiritual thoughts in the manual.)

I could have said to myself ______

______

VI.Think of the time when you felt really anxiousand recall what you were saying to yourself to make yourself that anxious.

• Now repeat to yourself several times your SRT from #V.
• Do you still feel as anxious? YES / NO.
• If you answered NO go to #VII. If you answered YES, because your anxious feeling didn’t change, then chose another SRT for # V. (Repeat this process until your feeling of anxiety is replaced with a lesser feeling.)

VII.On a scale of 1 to 10 how would I rate mynew feeling compared to the anxiety I felt on the previous scale in #III. (1 = mildly nervous/worried -to- 10 = extremely anxious/worried.)

Level of mynew feeling: 1 2 3 4 5 6 7 8 9 10

VIII.In the near future (tomorrow or next week) if I find myself in the same or a similar situation, what will I say to myself (SRT) so that I will not make myself feel anxious?

I will say to myself ______

______

Practice Time

Now close your eyes and imagine the same thing (or something similar) happening tomorrow or next week. This time when you feel yourself getting anxious, stop what you are saying to yourself to make yourself anxious and say to yourself over and over again what you described in question #VIII above. Does the anxious feeling leave? If so, you are in control. Congratulations!!!! You are using the power of God in you to control your life and find health, peace and happiness. By so doing you are unlearning old destructive ways of relating to yourself and to the world and relearning spiritual self-control. See you in lesson #5 Depression.

Prayer Time

Dear God,

I give my worry and anxiety to you. I will depend on you as I work and do my best with life.You have promised to help me in all phases of life and with all problems. I claim your promise in Faith.

Amen.

Notes

Understanding Feelings of Anxiety – Answer Sheet

NAME: ______LESSON # ______ADDRESS______CITY ______

STATE ______ZIP______PHONE # (______) ______/ ______

GROUP FACILITATOR’S NAME: ______DATE: ____/_____/_____

SELF CONTROL QUESTIONS (Last 8 Questions)

I. Activating Event (A)

______

II. Behavior (-D)

______

III. Feelings or Emotion (-C) 1 2 3 4 5 6 7 8 9 10

IV. Negative Belief or Thought (-B)

______

V. New Spiritual Belief or Thought (+B)

______

VI. YES My Emotion Has Changed. I Now Feel ______(Name the lesser feeling)

VII. Rate Your New Feeling or Emotion: 1 2 3 4 5 6 7 8 9 10

VIII. Future SRT

______

Understanding Feelings of Anxiety – Answer Sheet

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