Anxiety

Everyone has experienced anxiety at some point in their life. It’s a natural emotional response to stress that shows up as feelings of worry, tension or nervousness. It can occur as a reaction to a specific situation, such as public speaking or taking a test, or it can be more persistent, as seen in anxiety disorders.

People with Myasthenia Gravis often experience anxiety. We tend to worry about our capabilities or what the future may hold for us. We can even experience panic attacks. I’ve had panic attacks where I’ve had difficulty breathing, began choking and feared I may be having a myasthenic crisis. It’s not fun. The reality is panicking only makes the situation worse.

There are a lot of symptoms associated with anxiety. On the physical side, we often see things like increased heart rate, rapid breathing, sweating, trembling, headaches, and digestive issues. From an emotional standpoint, we often experience restlessness, irritability, a sense of impending doom, or have difficulty concentrating. Then there’s the behavioral symptoms often seen with anxiety like avoidance, social withdrawal, or engaging in compulsive behaviors.

Sometimes the anxiety we experience is worse than the Myasthenia Gravis symptoms we’re experiencing. We can frequently experience digestive upset from all the medications we’re taking to counteract our MG symptoms where the side effects of the medicine are worse than the disease.

We’ve learned to live with our MG symptoms and for the most part, we handle them pretty well, but what happens when anxiety sets in? Suddenly we find ourselves in fight or flight mode, or facing our biggest challenges, or fighting our worst demons. Sometimes, anxiety takes over and MG becomes secondary. In fact, we can become so focused on the cause of the anxiety that we forget everything else that’s going on around us. Anxiety can take over our mind. Anxiety can take over our world. When this happens, we go into a full-blown panic attack.

One of the best ways to deal with a panic attack is to use grounding techniques. Grounding techniques are designed to anchor us in the present by focusing us on physical stimulation or simple tasks. It prevents us from having the spiraling thoughts of a panic attack by redirecting our attention.

One method to do this is to use the “5-4-3-2-1” method. In this method, you name 5 things, then 4 things, then 3 things, and so on. For example, you name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. You can insert anything you want into this method, but do it in a “5-4-3-2-1” format. You can name 5 things you like to eat, 4 places you like to go, 3 of your favorite holidays, 2 of your friends’ names, and 1 of your favorite movies. It doesn’t matter what you use in this method; it works by refocusing your mind and preventing your panic attack from taking over.

What about anxiety in general? There are a lot of techniques we can use to deal with generalized anxiety. Here are just a few:

1. Routine and Structure – establish a predictable daily routine and stick to it. This helps reduce uncertainty which can fuel anxiety and helps us manage an overwhelming situation.
2. Limit Exposure to Stressors – reduce consumption of news, social media, or toxic environments that may be contributing to your anxiety. Controlling what you consume mentally can prevent overwhelming emotions and unnecessary stress.
3. Self-Compassion – being kind and patient with yourself when anxious can help reduce the pressure of perfectionism or self-criticism, making it easier to cope with anxiety.
4. Physical Activity – regular exercise like walking, running, swimming or yoga releases endorphins, reduces tension and stress, and can serve as a healthy distraction from anxious thoughts.
5. Healthy Sleep Patterns – maintaining regular sleep patterns by going to bed and waking up at consistent times can improve emotional regulation and mental resilience.
6. Limit Stimulants – caffeine, sugar and alcohol can overstimulate your nervous system and interfere with sleep.
7. Journaling – writing down your thoughts, feelings and concerns can help you identify triggers of your anxiety, release pent-up emotions, and provide perspective on anxious thoughts.
8. Social Support – connecting with family, friends or a support group can offer relief, reduce isolation, and provide practical advice or emotional support.
9. Seeking Professional Help – if anxiety is interfering with your daily life and self-help methods aren’t enough, consider consulting with a therapist or counselor who can provide additional tools for long-term relief.

If you’re struggling with anxiety, try some of the methods above or others you may find when researching the topic. Some can prove to be very effective. On the other hand, if none of those methods seem to be helping, don’t be afraid to seek professional help. Getting help when you need it doesn’t mean you’re weak; it means you’re wise. Sometimes we just can’t do it on our own.

One other method that works for me and is my primary go-to when I’m feeling anxious is turning to God. I go to Him in prayer and give whatever is troubling me to Him. Once I have that conversation with God, I always feel better. I may not get immediate relief for whatever is causing my anxiety, but going to God arms me with the additional weapons I need to fight the battle. I’m so much stronger when I remember that He is with me. Remember that extra set of footprints you saw beside you in the sand? He’s always with us.

Maybe a little anxiety in our lives isn’t so bad. It might actually be helpful. It makes us aware, keeps us on our toes, and prevents us from becoming complacent. If you’re struggling with severe or frequent anxiety, however, it’s time to do something about it.

You’re not alone in your battle with Myasthenia Gravis. You have family, you have friends, you have online resources, you can connect with an MG Buddy at MGFA, or you can connect with me. Before you do all that, connect with God. Let Him show you the path that’s right for you.

Stay confident. Stay #MGStrong!