Dedication

To the anxiety beast in all of us.

Even though you are mistaken most of the time,

you are always trying to help. Those times you get it right are key to our survival.

Thank you for your vigilant watch.

CONTENTS

Author’s note

Introduction

You have an anxiety beast inside of you

Chapter 1

Society’s message about anxiety is all wrong

… and it’s making you suffer

Chapter 2

Getting to know your anxiety beast

Your misunderstood inner companion

Chapter 3

Learning to love your anxiety beast

A compassionate approach to anxiety

Chapter 4

Beastly behaviour problems

When anxiety turns phobic

Chapter 5

How to talk so your beast will listen

Responding to anxious thoughts

Chapter 6

What to do (and not do) when your anxiety beast tantrums

Dealing with intense anxiety levels

Chapter 7

Training your anxiety beast

Maximizing your exposure therapy using an inhibitory learning approach

Chapter 8

Travelling the road of life with your inner anxious companion

Where do you want to go?

Acknowledgments

Bibliography and related recommended readings

Index

Author’s note

Therapists’ tools of the trade include wielding powerful metaphors to label a problem or issue. Often these metaphors are used to rally a person to overcome an antagonist, such as, anxiety is a ‘bully!’, ‘villain!’, ‘trickster!’ or ‘competitor!’

I was trained in the use of antagonistic metaphors to describe anxiety. In my early days as a therapist, I often described anxiety as a ‘liar’, ‘competitor’ and even as ‘Darth Vader’. Then I had the good fortune to attend a training seminar with Dr Paul Gilbert, the founder of compassion-focused therapy (CFT), who helped me to realize that by shifting the metaphor to a more compassionate one, you could help people shift from their threat system (I’m in danger!), or their drive system (I need an adrenaline boost to vanquish my enemy!), to the soothing system (My anxiety means well; it is trying to help me. I don’t need to fight it.).

I began integrating compassion-focused therapy into my clinical work and my own inner life. Shifting from antagonistic anxiety metaphors to compassionate anxiety metaphors helped my therapy clients (and myself) cope more adaptively with the reality of anxiety. This gave birth to the ‘anxiety beast’. Using the term ‘beast’ may initially sound antagonistic, but it was taken from the fairytale Beauty and the Beast where superficial looks can be greatly deceiving.

This book is designed to be a workbook. It is less helpful to passively read this book than to actively engage with the exercises in the order they are presented. The cases (unless they are specifically about my own experiences) are not about specific clients of mine, but representations of the types of challenges and issues that I typically see in my therapy practice, where I specialize in the treatment of anxiety disorders and obsessive-compulsive disorder (OCD). Finally, in order to avoid tossing visual roadblocks throughout this book, references and recommended readings are placed at the end of the book.

I wish you well on your journey ahead.

INTRODUCTION:

YOU HAVE AN ANXIETY BEAST INSIDE OF YOU

Beauty and the Beast is a fairytale about a young woman terrorized by a ferocious beast. Early in the tale, the Beast appears to be the dastardly villain of the story; however, over time, the Beauty begins to see the Beast for what he truly is — an imperfect hero.

Now on his good days, the Beast still stinks like a wet dog. He still howls obnoxiously at the full moon and scratches himself at inappropriate times. But he is a hero, nonetheless, although one with many flaws. Upon meeting the Beast, the Beauty is repulsed by his roaring and stomping. She doesn’t see that behind his monstrous appearance and blustery demeanor he has a good heart and that he means well.

Anxiety also feels beastly at times, roaring loudly in your mind and through your body, but it is also greatly misunderstood. When you look beyond your gut instinct to run from it, you’ll see that it isn’t the malevolent force that it sometimes appears to be. In the end, your anxiety beast is designed to help and protect you.

At some point in our lives, most of us have had the experience of anxiety roaring like a ferocious beast in our minds. Yet, today’s culture places Zen peacefulness as the ideal to strive for. Anxiety is made out to be a beastly villain in your life’s story.

Noticing that you feel anxious at times, while buying into society’s message that anxiety is abnormal, can bring with it a sense of failure or shame. This only serves to add suffering to your experience of anxiety.

People then often try to run from their anxiety beast. They may hide behind an online distraction or two. They may numb out or escape by using a variety of easily obtainable substances. Or they may seek relief by avoiding anxiety-provoking activities, such as dating, public speaking, flying or any number of things we humans misperceive as a threat.

But the beast always finds its way back — always there, hidden inside your mind, waiting to roar. But is it really the villain of the story?

In this book, you’ll learn about why anxiety is so often misperceived as the antagonist. You’ll then be re-introduced to your anxiety in a whole new light and see that anxiety is not the villain, but the flawed hero.

Anxiety is necessary for human survival. Rather than jumping on the cultural bandwagon that you can and must vanquish this normal and necessary emotion, this book focuses on changing your relationship with your inner anxiety beast. Rather than treating anxiety like your enemy (and getting that whole shame-suffering thing), you’ll learn to see it as your inner hero — your loud, smelly, hyperactive, not-too-bright, hero — who always means well.

This book uses strategies from science-based therapies, such as cognitive behaviour therapy (CBT), compassion-focused therapy (CFT), and acceptance and commitment therapy (ACT), to present a hands-on manual for having a better relationship with your inner anxiety beast. This new relationship is based upon being kinder and more compassionate with your inner anxiety experience and actively training it to be a better beastly companion.

If you wish to continue to hate your anxiety beast, struggle with it, and ultimately scheme to do away with it altogether, then you may find this book, especially chapter three, to be downright appalling. I’d set this book down and quickly walk away if I were you.

If, however, you are ready to skip to the second half of the fairytale, where you realize that your anxiety beast isn’t so bad after all, and then move forward with the challenging yet rewarding work of befriending and then training your little beast, then read on.

I’m a child riding in the car with my father who is driving us on the freeway — way too fast, like always.

It’s very early in the morning and the sun has yet to rise. I’m drifting in and out of sleep while my father is spacing out to the blackness ahead.

Slumber is once again about to overtake me when I see something in the road in front of us.

‘Wake up — Danger!’, my anxiety thunders within my nervous system.

I am jolted awake. Adrenaline is racing through my body and my heart is furiously pulsing blood and oxygen to my muscles. I am wide awake and laser-focused.

‘Look out! Stop the car!’ I shout to my father.

Suddenly alert, he immediately slams on the brakes and we skid to a halt, narrowly missing the semi-truck which has jack-knifed across the freeway just in front of us.

We live.

CHAPTER 1:

SOCIETY’S MESSAGE ABOUT ANXIETY IS ALL WRONG

… AND IT’S MAKING YOU SUFFER

Anxiety can feel like a voracious beast howling loudly when you are trying to sleep. It growls about danger in situations that you know are quite safe. Its bellowing distracts you when you want to focus. It warns you to stay away from living the life you want to live. And it can make you hurt.

It can be so difficult to live with an emotion that you just want gone. It’s natural to want to evict your anxiety beast and try to force it to pack up and move out of your head — permanently!

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The idea that anxiety is bad — a tormentor — can be a deeply held belief. If you are like most people, you have never challenged this belief — it just feels true.

What do you think about your anxiety?

Tick all that applies to you in the box below.

  I HATE it!
  I just want it to go and leave me in peace!
  It’s a disease and I need to cure it!
  It’s like a demon, invading my brain and trying to make me suffer!
  It’s trying to defeat me at my own life!
  It’s my enemy and I must fight it or get away from it!
  Other people live calm lives while I am cursed by anxiety!
  It delights in tormenting me.
  It is the villain in my life’s story!
  It’s all of the above and oh so much more!

Where does the belief that anxiety is ‘bad’ come from?

Why is anxiety the emotion we love to hate?

Because it’s uncomfortable!

You’re just trying to peacefully live your life when, suddenly, your anxiety beast starts to howl! By howling, I mean your brain is flooded with thoughts and images of danger and dread.

You’re going to get fired!

You’re losing control!

You’re going to have a panic attack!

You’re going to have a heart attack!

You might pass out!

You might fail the test!

You can’t escape!

You won’t make it back to safety!

You’ll never make it to the bathroom in time!

You’re going to choke! (metaphorically or literally)

You’re going to humiliate yourself!

You’ll never feel better!

Nobody here likes you! You might suffocate!

The plane will crash! You’re going to die!

List some of your anxiety thoughts:

Your beast’s noisy howling in your mind is accompanied by physical howling within your body. You may experience a range of sensations, including:

agitation

irritability

muscle tension

sweating

shaking

numbness

heart pounding or palpitations

chest pain

stomach discomfort, maybe to the point of vomiting

frequent urination or bowel movements

pressure in your chest

light-headedness, spinning

jelly legs

shortness of breath/feeling of being smothered

tingling

sexual dysfunction

dry mouth

choking/lump in the throat

chills or hot flashes

dizziness

feeling you or the situation is not real.

Which anxiety-generated body sensations do you experience?

These symptoms range from being barely noticeable to feeling downright painful. You are going about your day when suddenly you are walloped with worry or punched with panic, while your bowels are aching with angst!

When anxiety howls or roars, you can hear it and you certainly can feel it! And like all other species out there, we humans are designed to seek comfort and avoid pain. It’s no wonder that you just want to make it all stop.

This is the time to mention that if you are having these types of sensations and have not seen a doctor, then it’s a good idea to do so. It’s important to rule out a medical condition that might be causing or exacerbating these symptoms.

Anxiety tries to make you miss out on the things you value

Your anxiety beast might howl to prevent you from getting out of your house and living your life. It might howl if you want to make a life change, like a career shift. Perhaps you want to start dating, but your anxiety howls at the thought of downloading the latest dating app. Maybe it’s long overdue for you to ask your boss for a raise — you know you’ve earned it — but your anxiety says don’t you dare!

When your beast howls at the things in life that are important to you, it generates an urge deep inside you to avoid those things. If your anxiety succeeds at convincing you to avoid important activities, then you are no longer living life on your own terms.

If it’s very important to you, odds are your anxiety beast will at some point howl about it. Following are examples of how your anxiety beast can dictate various parts of your life:

Dating and romantic relationships

What if they don’t like you?

What if you embarrass yourself?

What if they are an axe murderer?

You’re safer just being alone!

Family and friendships

What if the plane crashes on the way to visit Mother? Just stay home!

It’s too uncomfortable going out to meet new people!

You’ll be humiliated!

Education and career

If you’re not the top student in your class, then you’ll be a failure!

You’ll fail if you try!

That job interview will be too uncomfortable — they’ll think you’re weird!

If you ask for a raise, you’ll get fired!

That job is way out of your league, you’ll embarrass yourself!

Health and wellbeing

You’re too old to join that gym — you’ll look too out of place!

Your heart will give out if you exercise!

You look ridiculous meditating!

If you walk outside alone, people will think no one likes you!

Just stay in where it’s safe and comfortable!

Adventure and vacations

You’ll get lost, lonely, attacked, or robbed.

Your car, plane, bus, train, or boat might crash!

What if your hotel is impossible to find, too noisy, filled with bad or dangerous people, or has an odour that just won’t go away!

How about a vicarious adventure via Netflix binge-watching, instead?

Hobbies and sport

What if you don’t like it, aren’t good at it, don’t fit in, can’t understand the rules, or people think your interests are stupid?

Spirituality

What if there is no God?

What if there is a God, but she doesn’t like you?

What if you are praying to the wrong God?

What if you go to hell?

What if you go to heaven — and it’s boring and there’s no phone reception?

What if you don’t figure it all out before you die?

Morality and decency

What if you’re going to kill the person you love most?

What if you are going to do bad things — the worst kinds of things?

What if you are the one that is a beast?

And, of course, your very life!

You might get hurt.

You might be very sick!

Be very careful or you’ll die!

What important areas of your life does your anxiety target?

Society demonizes anxiety yet causes so much of it!

There are so many reasons why today’s modern, frenzied life adds to your anxiety. For starters, the technology of today often sends people the message that confident cheerfulness is the ideal (and normal) emotion to strive for. It’s then easy to falsely believe that whenever anxiety shows up in your life, that you are not living your life right — that you are not feeling the right feelings.

And this technology has recently become very tightly woven into the fabric of our daily existence.

What is one of the first things most people do when they wake up in the morning? They jump into the digital world of the Internet and their smartphones. For so many people, it is also the last thing they do before trying to go to sleep at night.

And guess what is stuffed in between? More and more social media, always-connected messaging, 24-hour news cycles, binge-watching shows, and the evermore sophisticated personalization of advertisements.

If you could travel back in time to 50 years ago and explain this to someone from our pre-Internet history, they might think you are describing a science-fiction novel — but it is very real.

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More interactions among young people are virtual these days. A reported 90 percent of young adults in the USA use social media daily, and one in four adolescents report using it ‘almost constantly’. Increasing social media use is related to rising anxiety levels in some of us.

This increase in anxiety is due to multiple factors. One factor is the increasing negative online feedback that young people are receiving from peers — up to the point of malicious cyber-bullying. Communicating through a device rather than looking a fellow human being in the eye, makes it easier to treat another person rudely and even cruelly.

One’s home has historically been a place to be soothed from the trials of the outer world. No longer. Rejection can now barge into your home, even into your very bed, courtesy of the electronic device in the palm of your hand.

Another challenge with social media is that stressful events in other people’s lives are now instantly beamed directly to you. For much of human history, we had a very small tribe to worry about. Our modern tribe is now virtually unlimited — and the trauma experienced (and Tweeted about) of someone on the other side of the world can negatively impact your wellbeing (although it can serve as a useful call to action).

And then there is the ‘fear of missing out’ or FOMO.

FOMO is now a worldwide anxiety-producing phenomenon. No matter where you are in the world, there is an Instagram photo giving you the message that you are at the wrong place at the wrong time with the wrong people eating the wrong things and feeling the wrong emotion! No matter where you are or what you’re doing, you are wrong — just wrong!

Anxiety gets louder when you are observing the social media pics and posts of other people and then negatively comparing yourself and your life to the content of those posts.

Your life, when viewed through the social media comparison lens, is never good enough. While trying to enjoy that long-awaited beach getaway, you see a post of your friends having a wonderful time at a party and you feel like you are the one missing out!

Or, perhaps it is your friend who is posting glamorous pictures of their beach vacation. Where does that leave you? You have bills to pay, chores to do, obligations to meet, and there is rain, snow, and cold weather. The party you went to with friends felt like a shallow consolation compared to your friend’s tropical adventure.

No matter what you do in life, you can be left feeling that you would be so much better off if only you could live in the one-sided fiction of perfection that you visually inhale during a typical stroll down your Instagram feed. However, you remain a human being and therefore feel a range of emotions that don’t always involve smiley emojis.

Alongside social media FOMO, you are also bombarded by advertisements, which are designed to make you feel like there is something terribly wrong with you (or your life) that only this product or service can fix. These ads are increasingly tailored to your search profiles. This means that advertisers can more accurately target your deepest desires — and your deepest insecurities.

In between the heavy dose of advertising is the main course of unlimited movies and TV shows that get streamed directly to you anytime and anywhere. Instead of the long periods of quiet boredom every other human in history learned to tolerate, now there is an endless supply of media ready to jolt your nervous system awake (action, horror, and thrillers of all kinds).

Not only do these films or shows rev-up your nervous system, the heroes also set impossible standards with which people compare their lives. They are professional actors, painted in make-up, dressed and groomed meticulously by professionals, given unlimited re-takes, and are typically abnormally attractive. This perfection they portray can lead to your anxiety beast howling that there is something wrong with you by comparison.

… and then there is the endless news onslaught we face every day.

Perhaps like many, you seek a brief refuge from the stress of your day by checking in with the latest news stories. What harm could come from briefly checking your newsfeed just one more time?

Whereas earlier generations might have read a newspaper or watched the half-hour news at dinnertime, today’s news consumption is quite different. The news is now a 24-hour, never-ending catastrophe-displaying, click-bait generating, deluge of anxious material.

As I write this, this is just a quick glance at my newsfeed:

Climate change is ushering in the Apocalypse — they’d recommend holding off on that waterfront property.

The despised politician is out of control and is bringing on the end of the country and maybe even the world, and then I change the newsfeed and the despised opposition is evil and must be stopped!

That food you love will kill you, but the food you forced yourself not to eat last week because it would kill you is now considered good for you.

That actor you really liked is a sexual predator.

There are immigrants coming to kill you.

There are racists already among you.

The social media giants are watching you and are monitoring every click you make on the Internet! Yes, even that — especially that!

The nuclear arms race is getting trendy again.

Terrorists are ready to set off a weapon of mass destruction anytime, anywhere.

The insect population is collapsing, threatening the entire food chain.

All this from a five-minute perusal of the news on my smartphone. Many people leave the news on in their homes all day! It’s little wonder that the news can get your anxiety beast roaring in fear!

On top of the increased anxiety from our technological lives, there has been a cultural shift in how we raise our children, which is also tweaking anxiety beasts everywhere.

There is now societal pressure to over-parent children, which is increasing anxiety in both children and their parents. The parenting philosophy has gone from the ‘kids should be seen, but not heard’ hands-off philosophy of past generations to ‘OMG, my child has got to be the smartest, most attractive, trendiest, most athletic and overall the most special of the special, or I have completely failed as a parent!’

This cultural shift towards ‘helicopter parenting’ (day-to-day parental over-involvement) is leading to increases in anxiety, depression, and chronic ‘why-aren’t-I-special-when-I-get-in-the-real-world-itis’.

Then there is the related snow-plough parenting which involves ploughing away obstacles confronting one’s children before they have the chance to learn that they can handle anxiety, frustration, and failure and come out okay (such an important lesson!). There are parents, for example, who call their children’s college professors to argue for an improved grade.

So now that modern culture and technology has woken up your anxiety beast, it’s time for the experts to give you the impression that anxiety is a villain that you need to defeat. There is a seemingly endless supply of articles, blogs, videos, lectures, and books on anxiety that focus on anxiety as the villain in your life’s story. Just do a quick Google search and you will be bombarded by titles and subtitles including:

Freeing Your Child from Anxiety

The Worry Cure

The Anxiety Cure

Anxiety-Free Kids

The Ultimate Way to Stop Anxiety and Panic Attacks

How to Break Free from Anxiety

Anxiety Be Gone

New Brave Tools to End Anxiety

Fearless in 21 Days

Crush Anxiety and Reach Your Full Potential

Badass Ways to End Anxiety and Stop Panic Attacks

Squash Anxiety

Simple Techniques to Get Rid of Anxiety, Panic Attacks and Feel Free Now

Healing Anxiety

End Anxiety

Six Simple Steps to Permanently Overcome Social Anxiety and Low Self-Esteem

The New Way to End Anxiety and Stop Panic Attacks Fast

Overcoming Anxiety

F**k Anxiety!

Many of these writings contain pearls of wisdom regarding living well with the reality of anxiety. Some of these titles are on my bookshelf. However, the messages these books and articles often send is that anxiety is your adversary to be fought and defeated, and, of course, it can feel that way sometimes. But the truth of the matter is that anxiety is a part of life. There is no cure for the anxiety that comes with being human, just like there is no cure for sometimes feeling frustrated, sad or annoyed. Emotions, even the uncomfortable ones, are part of life. No matter how many books, articles and blogs you read, no matter how many videos, gurus, therapists and spiritual leaders you consult, no matter how many herbs or drugs you take, or exercises you practise, the reality is that you will still experience anxiety at times — and those levels are rising.

Recent research states that nearly 40 percent of adults report that their anxiety levels are increasing across a range of ages and other demographics. Likewise, anxiety disorders among children and teens have also been on the rise in recent years. College students in 1985 were asked if they felt ‘overwhelmed’ by all they had to do. Eighteen percent said yes. In the year 2000, that number increased to 28 percent. In the year 2016, that number had jumped up to nearly 41 percent. Also, 95 percent of school counselling directors reported that significant psychological problems were a growing issue, with anxiety being the top concern.

Given that the modern world is increasing your anxiety, while at the same time telling you that you are wrong for feeling it, it is no wonder that your anxiety beast feels like your enemy.

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What are the costs of believing anxiety is the villain in your life?

Hating your beast is a losing proposition because anxiety is normal!

A normal human life consists of feeling a range of emotions — happiness, sadness, anger, and fear — in every shade, flavour, and combination. You don’t get to see this, however, by observing other people’s social masks — the version of themselves that they show the outside world. By observing most people’s calm exterior, it is easy to get the impression that there is a way to become completely anxiety-free.

When you buy into this notion that anxiety is a villain that must be eradicated, like society tells you, you’ll be left feeling like you’ve failed when inevitably your beast will roar. This perceived failure can lead to feeling blame and shame on top of your anxiety. And you will also continue to feel that you have an adversary living inside your mind, tormenting you with the noise of its continued existence!