I'm really sorry to hear that you're going through this difficult time. Dealing with anxiety can be challenging, especially when coping methods themselves become triggers. Here are some suggestions to help you navigate this situation:
Seek professional help: It's crucial to talk to a mental health professional such as a therapist, counselor, or psychologist. They can provide personalized support and strategies to address your anxiety. They may also be able to explore why reality checking has become an anxiety trigger and work with you on alternative coping methods.
Practice mindfulness and grounding techniques: Mindfulness exercises and grounding techniques can help you stay present and reduce anxiety. Breathing exercises, meditation, and progressive muscle relaxation are some techniques that might be beneficial. These practices can help you focus on the present moment and reduce worries about the past or future.
Gradual exposure: If reality checking has become a trigger, consider trying a gradual exposure approach. Start with small doses of reality checking and increase them gradually over time as you feel more comfortable. This process can help desensitize your anxiety response and build resilience.
Challenge negative thoughts: When anxiety arises, try to challenge any negative thoughts that come up. Question the validity of these thoughts and consider alternative perspectives that are more balanced and positive. Cognitive-behavioral therapy (CBT) techniques can be helpful in this regard.
Distract and engage: When you notice anxiety building up, engage in activities that you enjoy and that can distract your mind from anxious thoughts. This can be anything from hobbies, sports, reading, or spending time with loved ones.
Support system: Reach out to friends or family members you trust and feel comfortable talking to. Sometimes, talking about your feelings can provide relief and emotional support.
Self-compassion: Be kind to yourself and understand that overcoming anxiety takes time and effort. Avoid self-criticism and practice self-compassion. It's okay to have setbacks; focus on progress rather than perfection.
Limit stressors: Identify and try to reduce unnecessary stressors in your life. Simplify your daily routines and commitments as much as possible.
Lifestyle habits: Ensure you are maintaining a healthy lifestyle by getting enough sleep, eating well-balanced meals, and incorporating regular physical activity. These factors can significantly impact your mood and anxiety levels.
Remember that it's okay to ask for help and support, and seeking professional assistance can make a significant difference in managing anxiety. Be patient with yourself during this process, and know that it is possible to find effective coping strategies with time and support.