When my kindergarten daughter Regina excitedly told me about her first field trip to the woods, my heart simultaneously swelled with pride and seized with anxiety. This is a typical rite of passage for most kids – an adventure into nature to explore and learn. Yet, there’s this not-so-typical part of me, the overprotective dad part, that imagined all the things that could go wrong.

And yes, I think of the very worst.

Of course I’m cool. Let me say that up front! But…part of me is like, “That’s one teacher for 20 kids? I bet you anything she’s not carrying mace. It just seems like tiny little kids would be mighty attractive for a rabid mountain lion.”

Thoughts of getting a good spot in the trailhead parking lot, reclining my car seat, and peeping through my window, ready to spring into action at the slightest hint of danger, dominated my mind. It sounds absurd, doesn’t it? And if I heard someone scream, “Bear!”, I’d be out of my car in a flash, brandishing my can of mace like a modern-day superhero.

This spiral of anxiety isn’t just exclusive to me. My dear friend Angela also finds herself in the grip of catastrophic thinking. One day, she discovered a mysterious sore in her mouth. Rather than thinking it might be a result of biting her cheek from a new night guard or maybe even an ulcer, her mind leapt to the worst possible outcome: cancer. It’s heartbreaking to understand the root of her fears. Like many of us, she’s lost beloved friends and family members to cancer. So, who’s to say she’s immune?, she thought.

So, what’s really going on when our minds race to these doomsday scenarios?

Understanding Anxiety and Catastrophic Thinking

Anxiety, at its core, is an overwhelming feeling of unease. It’s a natural response to potential threats. But sometimes, it gets out of hand, making us imagine worst-case scenarios like mountain lions and the c-word.

Throw into the mix catastrophic thinking, a hallmark symptom of anxiety, amplifies minor worries into major disasters in our minds.

Symptoms of Anxiety Include:

  • Constant worry
  • Restlessness
  • Rapid heartbeat
  • Fatigue
  • Difficulty concentrating
  • Irritability
  • Tense muscles
  • Panic attacks
  • brown concrete building during daytime

How to Manage Anxiety:

  1. Cognitive Behavioral Therapy (CBT): This form of therapy helps identify negative thought patterns and offers strategies to challenge and change them.
  2. Mindfulness and Meditation: Focusing on the present moment can help ground us, preventing our minds from wandering into realms of worst-case scenarios.
  3. Avoiding Caffeine and Alcohol: Both can exacerbate anxiety and should be consumed in moderation.
  4. Stay Connected: Talk to someone you trust about your worries, whether it’s a friend, family member, or therapist.
  5. Physical Activity: Exercise releases endorphins, natural mood lifters.
  6. Getting a therapist: Often, stress can be related to unresolved trauma, past experiences, or deeper emotional or psychological concerns. Therapists can help uncover and address these root causes, offering healing and resolution. This can also give you new skillsets on how to deal with the situation when it is presented like breathing techniques and visualization tailored to your exact challenge.
  7. Mindfulness: Oh yes. This one might really help you. For example:

Facing Dental Fears: The Power of Mindfulness in Action

For many of us, the dentist’s chair can feel like one of the most intimidating places on Earth. The clinical surroundings, the sharp tools, and the very thought of someone poking and prodding inside our mouths can send shivers down our spines. And among all dental procedures, the idea of getting a root canal might just take the cake for being the most terrifying.

Now, I’ll admit, I’ve never had a root canal. But even the sheer concept of it gives me goosebumps. Something about numbing the mouth and delving deep into the root of a tooth seems unnaturally intrusive. But then, isn’t most of our fear often tied to the unknown? To experiences we’ve heard of but never undergone ourselves?

It was during one of these anxiety-laden moments that I had a conversation with my friend Justin, who’s deeply immersed in the world of mindfulness meditation. He introduced me to a perspective that was both simple and profoundly transformative. He said, “Become the watcher.”

At first, this seemed abstract. Like something out of Kung Fu. But as Justin explained, the essence of this approach is to detach from the intense emotions and physical sensations we feel. In meditation, the practitioner learns to observe their thoughts without becoming entangled in them. Similarly, in situations that trigger anxiety, like sitting in the dentist’s chair, one can learn to “watch” their body react without becoming overwhelmed by it.

“I am not my body,” Justin would remind me. This idea, while philosophical, offers a profound sense of freedom. When we can distance ourselves from our immediate reactions, we begin to realize that much of our anxiety is rooted not in the actual event, but in our perception of it.

Think of it this way: If your car needs a part replaced, you wouldn’t be personally traumatized, would you? You’d understand it as a necessary procedure to ensure the vehicle runs smoothly. Similarly, viewing a dental procedure like a “car repair” – something essential and routine – can alleviate much of the accompanying dread.

So, the next time I find myself reclining in that dentist’s chair, with the overhead light shining down and the hum of dental tools in the background, I will strive to be the watcher. I’ll observe my body’s reactions, acknowledge them, and let them pass, much like clouds drifting across the sky. After all, the storm of anxiety can only persist if we give it power. With mindfulness, we can reclaim control and navigate even the most daunting experiences with a newfound sense of calm.

ALSO, as I sit back and rationalize my fears about Regina’s trip, I understand that it’s okay to be concerned, but I shouldn’t let it cloud the joy of her new experiences. She deserves to explore, learn, and make memories without the shadow of her dad’s anxieties looming over. And as for Angela and me? We are both on a journey, learning to navigate our anxieties, and to see the world not just for its potential dangers but for its boundless beauty and opportunities as well.

John Michaels, a Missoula native and author, has been captivating readers with his writing for years. A graduate of Brown University’s esteemed creative writing program, Michaels has spent the majority of his career crafting stories that resonate with his readers and capture the essence of the human experience. Despite the demands of raising children, Michaels has continued to pursue his passions, finding solace in the bustling downtown Missoula scene. There, he spends his free time honing his craft, whether it be working on short stories, playing music, or dedicating himself to his work at Sunflower Counseling, MT.