Why Reasoning With Yourself is Difficult When You Are Anxious, and What to Try Instead

For many people who experience anxiety and overwhelm, it can feel extremely frustrating while in the experience. Typically, you become very aware of many different types of body sensations, such as a racing heart, shortness of breath, heat rising up your chest and face, and dizziness or nausea. The many thoughts racing around in your head can feel like they are pummeling the inside of your brain. Even if you are able to track what these thoughts are saying, they often feel extremely true in the moment.?

It can be very tempting to try to reason with yourself in the moment when you are experiencing these intense physical sensations and your thoughts are racing, and tell yourself that you’re in control and that you shouldn’t be having anxiety. For some people, this kind of reasoning with yourself works - but usually only when your anxiety and overwhelm is at a reasonable level. If you are past a manageable point, it is usually unrealistic that your brain and body are going to respond well to your attempts to change your thinking in the moment. In fact, this kind of reasoning or rationalizing in the moment can actually set off more anxiety about continuing to have anxiety and a panic that this emotional state will never go away.?

Instead of continuing to try to beat yourself over the head with new thinking patterns while you’re experiencing a really intense anxiety episode, why not try a different approach to target your physiological sensations instead? The reason this may work is because the sequence of anxiety actually starts from the level of sensation and breath before it becomes a set of thoughts. By dealing with the sensations that are hijacking your brain first and bringing those sensations down to a more manageable level, you will be able to do all of your skillful reasoning and restructuring of your thoughts.?

If you are willing to try this out, here are some evidence-based skills from Dialectical Behavior Therapy (DBT) that help to target your body sensations when you are feeling especially overwhelmed.?

• Placing an ice pack on your forehead or dunk your head in cold water: A shock to your system can help rebalance your nervous system within a few minutes. This skill also simulates a diver’s response in your body, tricking your brain into thinking that you are under an ocean and are deprived of oxygen and thereby naturally slowing down your heart rate and breathing. Try this technique with the ice pack on your face for two minutes, or dunk your head underwater for at least 30 seconds.
• Intensive movement: Anything that gets your heart rate up can help bring your nervous system into a more activated state. This could look like holding a plank, a wall sit, jumping jacks or a slow jog - whatever feels accessible at a minimum of 1 minute of activity.?
• Paced breathing: Try counting your breathing in for four counts, hold for four counts, and out for six counts. Making your exhale longer than your inhale helps to regulate your nervous system.
• Progressive muscle relaxation: Take some time to tense and relax your muscles throughout your body from head to toe. This is a great skill to try while lying down for 5-10 minutes. If you feel in need of a guided practice, check out Youtube or talk to your therapist at Repose.

Interested in DBT and building distress tolerance skills? Join our DBT Skills Group for Adults or work with one of our DBT-trained therapists by booking a complimentary consultation with us today.