Every ‘Small Win’ Against My Anxiety Is a Big Deal

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I have let anxiety, phobias and panic attacks limit my life. A lot.

But over the past few days, I’m learning to celebrate the wins. All of them.

I rarely drive. When I do, one thing I avoid is left-hand turns. I will go the long way or not drive at all if I have to make left-hand turns.

My win: I made a left-hand turn! To some, no big deal. But for me, big deal! I crossed four lanes to make that turn! I felt proud of myself.

It helps to have a support system that understands these little things are big deals. So I’m happy I can share my small wins. The small wins show progress. The small wins say “I can do this!” Something that was once difficult to do can be done.

Each day, when I conquer something my anxiety and phobias have limited me doing, I celebrate. I’m putting those good vibes in the universe!

Guess what? You can, too. Celebrate your wins, big and small.

Follow this journey on JayCreed.com

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Tips for Helping a Loved One Seek Mental Health Care, From the Person Who Helped Me

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The love of your life might be like millions of people. Those who are wandering around, attempting to make it through their anxiety and depression symptoms, trying to convince themselves and you it isn’t “that bad” and that they don’t need help. I would know. I was one of them.

I can now acknowledge that my anxiety and depression is not a character flaw. It’s a medical condition. Getting to the point where I could finally seek help was a nightmare. Ask my partner. He took me kicking and screaming to counseling.

So I thought who better to tell you how to get your partner with anxiety or depression to get help than the person who helped me: My partner.

Here’s what he had to say:

1. Show patience and gentleness, without judgment.

“Of course, patience, gentleness and non-judgment are essential. I knew Kyla wasn’t going to agree to see somebody until she decided for herself that she was ready. Forcing it only makes it harder.”

2. Do your research.

“I put a lot of work into learning about what services were available in our city. I always tried to destigmatize accessing mental health. I told her it was totally normal. They don’t put money into those resources for no reason. Accessing mental health services is a sign of strength, not weakness.

I also tried to make it as easy as possible for her to access the services. I started by asking trusted friends what resources they used. I asked for referrals and stories. Learn as much as you can about a counselor’s/psychologist’s background, their education and their approach. I was eventually able to dispel a lot of her fears by having lots of good information.”

3. Be discrete.

“I always asked as if it was for me, not for Kyla. This way she wouldn’t feel implicated. There is a lot of shame and guilt packed into what she was experiencing, and she would have been mortified and hated me forever if I was going around asking for advice on her behalf or talking about her experience with others.”

4. Make the call.

“Once I had a list, I called the organizations I found and had conversations with the front desk staff to better understand the services they offered, the wait times and the intake process. I asked them for advice on how my partner could feel safe coming to speak to them. They were always wonderful and flexible. They suggested she could contact them directly when she was ready or they would be happy to communicate through me if that would make it easier for her. These people are professionals and want to help you.”

5. Communicate.

“Once I was prepared with a lot of information, I told her I had been thinking about some of the things she had been struggling with and I had done a bit of research. I asked if I could share what I had learned. You know your partner best. You’ll have to feel out how best to drop this into conversation.

We are lucky that we already had excellent communication skills and a habit of telling each other everything. It also helped that I had been to see a psychologist before as well. So I could share my experience, good and bad.”

6. Make it easy.

“I kept it really open, telling Kyla I wanted to learn what I could and maybe together we could pursue any options that seemed to have value. I always asked for Kyla’s permission before I did anything more. I asked if she would be willing to speak to the people I had spoken to. This way she could hear for herself and ask any other questions she had.

A key piece of information you need to know is their hours. If your partner calls them or tries to visit while they are not open, then they might give up. I made sure I was always gently holding her accountable, while facilitating each step she wavered on. Making it simple will help your partner avoid the emotional labor of actually carrying out the tasks involved in this process, including finding the phone numbers, office hours and bus routes. It will ultimately help them feel like it is less daunting and give them fewer excuses not to do it.”

7. Deal with objections.

“When I first suggested that Kyla seek help, she was full of excuses and objections. Without a doubt this will happen when you approach your partner about seeking help. She claimed it wasn’t really that bad, after crying in my arms for two hours and mulling over reasons to live. It was clearly pretty bad. You wouldn’t wait until all your teeth have fallen out to visit the dentist. You should not wait until you are on the brink of self-destruction to seek help.

She tried to object that other people had it so much worse. I assured her this was not a good reason to avoid seeking help. She said she couldn’t afford help. I prioritized the cheap or free mental health resources available in our city. Things that are cheap and good are never fast unfortunately. So we found the waiting list was several months long. We talked about it and we agreed that we would put her name on the waiting list and try something else in the meantime.”

8. Mind your own business.

“As the process unfolded and Kyla was put in touch with professionals and started her visits, I took a step back. I stayed involved to the extent that I stayed curious and created the space for her to talk to me if she needed to. Yet, I also realized those conversations are none of my business.”

9. Take care of yourself.

“This is the most important tip on this list. When you are trying to support someone with anxiety or depression, it is absolutely essential that you take care of your mental health as well. Clearly, if your partner is struggling and you are reading this, then it has had some effect on you. If the idea of seeking help for yourself makes you uncomfortable, then you need to challenge yourself to live by example. One of the most effective ways to help your partner prioritize their mental health is to prioritize your own. Show them that there is no reason to be afraid to seek help.

It won’t be easy, and it will be an emotional minefield. Mental illness can destroy relationships, but if you can be there for your partner and support them through this process, you will learn things about kindness, patience and love that will help you succeed and evolve in every aspect of your life.”

If you or someone you know needs help, visit our suicide prevention resources page.

If you need support right now, call the Suicide Prevention Lifeline at 1-800-273-8255. You can reach the Crisis Text Line by texting “START” to 741-741.

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The Toll a Panic Attack Takes on My Mind and Body

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The sound of my racing heartbeat is deafening. I’m pretty sure — no, I am 100 percent certain — my heart is about to pound itself right out of my chest. The room is starting to spin, and everything is closing in on me before I can react.

Sounds and movement are amplified beyond normal recognition. It’s nearly impossible to process what’s happening around me.

My throat feels like it’s closing, which is absolutely terrifying. If I can’t get more air soon, then I’m afraid I am going to suffocate. My chest is constricting. With each passing moment, it feels tighter and tighter.

My legs are like Jell-O. If I try to move them, then I just know they will give in on me. I’m afraid I’ll collapse. So I find a wall to lean against for support, or I plop down on the ground.

The rest of my body feels funny, too. Everything is surreal, and I feel as though I’m on the outside looking in. I don’t feel like I actually own my body or can control any of it.

I can’t focus. I can’t process. I’m simply trying to get through this. I have zero control.

My body’s fight, flight, freeze has kicked in. My reaction depends on the circumstances, although I usually freeze at first. Then, I fight until I get enough strength back in my legs to engage in flight. My legs finally support me and carry me away from the (incorrectly) perceived danger as my mind races a million miles an hour and screams with questions and blame.

Speaking of support, during a panic attack, I need support. I need real, true, genuine compassion. Please.

By the way, I am fully aware that my attack is not rational. I know this is not the proper response, and I’m not in real danger. My mind and body, however, are telling me otherwise. I am absolutely terrified, and I feel like I’m reduced to a childlike state.

Please, stay with me. Assure me that I’ll be OK. When I have a public attack, it shatters my heart if I’m ignored. I’m struggling through this attack, really, truly struggling. So the least someone can do is ask if I’m OK and see me through it. I know it’s probably awkward, but put yourself in my shoes. I’d choose awkward any day over the panic that I’m experiencing as my mind and body are screaming, defying me and losing control.

When my head starts clearing, I remember coping skills I have learned in therapy, and they help. When I can get to my medication, I’ll take it and that will also help get me through this. Yet, those aren’t magical cures, and it takes a lot out of me to get through a panic attack.

For me, once the physical attack on my body is over, I still have a recovery period that can last days, especially if others witnessed the attack, because I experience so much shame and humiliation. Getting over those feelings is just plain hard. I continue to bash myself for days because I feel reduced to so little. Once it’s all over, I keep pushing forward.

Please, do not judge a person struggling through a panic attack. It’s simply a human problem, and we all have those. Instead of judging or avoiding, ask how you can help. Lend a hand or an ear. Most importantly, practice compassion. You may not be able to tell, but your presence and compassion can go a long way.

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What It's Like to Have Anxiety in a Crowded Bus Station

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Although depression is something I struggle with most, I also have anxiety. Most people who know me think I’m fearless, because I don’t show it much, but on the inside there’s a whole other story going on. I’m usually so focused on my depression I forget about my anxiety — but last week my anxiety hit really hard, and I would like to tell you a little about that.

I was walking around the bus station, trying to find a place where there’s no people. My bus was only in another hour, so where can I go during that time? I tried some shops, but got too many suspicious looks from shopkeepers when they saw me just hanging around. I tried walking around, but there were too many people, people just all over the place.

A flashback came into my mind from the previous day when I was waiting for a train. The platform was something out of this world. There were so many people, you couldn’t even walk. I felt sick. Someone accidentally shoved me and I had to jumped out of his way, right past the yellow line. Suddenly the train came whizzing past. I jumped, terrified, but there was no place to jump to. People started pilling out of the train, more people shoving, trying to get on the train, and then me, just standing, concentrating on keeping my lunch inside.

I felt sick now as I walked around the bus station. I decided to just wait by the platform where my bus is supposed to come to. But there were tons of people. I waited and soon more and more people started coming. “Don’t throw up, don’t throw up,” I whispered to myself. I wanted to lie down. I felt like I was going to faint. I wanted to be at home! Tears filled my eyes. I saw someone approaching me, obviously to ask me if I’m OK, but I was terrified. I ran. I ran to the only place where there was no people — out the door to where the buses are parked. Everyone knows the number one rule of the Jerusalem bus station — don’t go out the door until the bus arrives, it’s too dangerous to be out there for too long because of the fumes. But I didn’t care about the damn fumes anymore, I just needed to get away from all the people! I felt dizzy. I felt nauseous. I hoped I wouldn’t disgrace myself.

A few minutes later a few people came out as well. I didn’t mind much because it wasn’t too many people. But then a bus warden came and told everyone to go back inside. They all listened to him. But I didn’t. There was no way I was going back in there. Definitely not. He started shouting at me, I was too dizzy to explain why I couldn’t go back inside, and just then the bus came and I rushed on the second the door opened. I felt nauseous the whole long journey home, and the rest of the day.

That is what “people anxiety” is for me.

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