Episode 6: Anxiety & Peace, Part 2

How does anxiety tie in with our FOO (Family of Origin) or COO (Church of Origin).  Brandon talks about his Obsessive Compulsive symptoms that he felt tied to his family background.  

Panic Attacks and how we (and others) define anxiety -- do you "fight" anxiety?  Or do you feel the need to allow it, without fighting it in order to move through? 

How did your FOO and your COO effect your ability to calm yourself down?  Secure attachment with our first caretakers (i.e. Parents) is a way that we experience safety, security, & comfort.  Power and Intimacy (Imminence & Transcendence), in balance, are what we need as kids to feel safe, and it's what we need in our relationship with God as adults to manage adult stress.

Grief & Lament helps us to manage and label what was missing in our lives in order to move into a place of accepting what we needed in our FOO, and how to move towards wholeness. 

12 Steps from Celebrate Recovery: https://www.celebraterecovery.com/index.php/about-us/twelve-steps

We talk bible-- the experience of experiencing God in both imminence and transcendence, like in Exodus 33.  Susette reviewed how this passage brings her a sense of comfort and wonder in the midst of anxiety.  

Grounding:  What do I see, what do I smell, what do I touch, what do I taste, what do I hear?  Choosing to do this in the moment is a way to recognize that you're "in your body" instead of getting caught up in thoughts that make us feel more and more disconnected from life. 

The Lord's Prayer: 

Matthew 6:9-13 (NLT)

Pray like this:

Our Father in heaven,
    may your name be kept holy.
May your Kingdom come soon.
May your will be done on earth,
    as it is in heaven.
Give us today the food we need,[a]
    and forgive us our sins,
    as we have forgiven those who sin against us.

And don’t let us yield to temptation,[b]
    but rescue us from the evil one.[c]

Towards the end of the episode, our personality differences show about our experience with God  (in a way that we both like very much.) 

Welcoming Prayer & Body Scan.png
Anxiety Ladder.png

Anxiety Ladder Exercise: 

I will talk about the more intense symptoms, but let me say-- if you're experiencing these, it's time to get help. Listening to a podcast is not a way to find a diagnosis-- I just want to point you in the right direction.

If you don't have resources for a therapist, you can go to your main doctor first, to do an assessment and make recommendations. If you're in a position to find a therapist, you can go to www.psychologytoday.com and look for a therapist-- this is the directory that most of us use, and you can search under specific insurance, or specialties (they have a specialty for Christian therapists).

So if you picture a ladder, numbered from 0 to 10, think of your body symptoms increasing, or feeling worse as you move up the ladder from 0 to 10. I'll describe the symptoms as they increase up the ladder.

At 0, you're completely at rest, with no stress.

At 1-2, you're experiencing "EUSTRESS" or the type of stress that motivates, makes you feel productive, successful, engaged, excited.

Can you think of what's happening in your body when you're at a 1 or 2?

For me, I get a little bouncy, maybe clap my hands with excitement, engaged, eye contact, quick to respond in conversation.

At 3-4, stress symptoms start to become DISTRESS. You may have stomach butterflies, tension in your muscles (maybe you can tell, maybe not), tight fists, flushed face, heart rate increases, breathing accelerates.

Pause and think: 
What's your first symptoms that you recognize at this level of stress?

At a 5, breathing may become shallow, you can feel your heart beating fast in your chest (or hear it), stomach can "lurch" or you can have cramps, or chest pressure can begin to develop. Difficulty concentrating. Your appetite & sleep may start to be effected.

Pause and think: 
What's your first symptoms that you recognize at this level of stress?

At a 6-7, shallow breathing is more intense, shakiness, Chest Pressure, Chest Pain, that "Elephant sitting on my chest" feeling, headaches, dizziness, feeling disconnection from body, senses feel "off" (can't hear as well, eye glaze over, touch gets too sensitive or disconnected), muscle twitches, frequent bathroom trips, etc.

At 8-9, Panic Attack symptoms: (a panic attack is usually brief)
According to DSM-5, a panic attack is characterized by four or more of the following symptoms:

Palpitations, pounding heart, or accelerated heart rate
Trembling or shaking
Sensations of shortness of breath or smothering
A feeling of choking
Chest pain or discomfort
Nausea or abdominal distress
Feeling dizzy, unsteady, lightheaded, or faint
Feelings of unreality (derealization) or being detached from oneself (depersonalization)
Fear of losing control or going crazy
Fear of dying
Numbness or tingling sensations (paresthesias)
Chills or hot flushes

So you see how the symptoms build to become very intense. I encourage you to use this as a guide, but again, please reach out for help if you find your symptoms to be on the higher part of the ladder.

Susette Magana