How to Overcome Anxiety

Masterclass with Insights from Anna L. Graham (Licensed Clinical Professional Counselor, LCPC, NCC, EMDR)

It’s common to experience anxiety after narcissistic abuse.

Anxiety is a feeling of fear, dread, and uneasiness.

It can make you feel:

  • Excessive fear.
  • Restless.
  • Tense, wound up, and edgy.

It can cause:

  • Worrying.
  • Obsessive thinking.
  • Catastrophizing. 

And it can cause physical symptoms like:

  • Panic attacks.
  • Hot and cold flushes.
  • Racing heart.
  • Tightening of the chest.
  • Quick breathing or shortness of breath.
  • Difficulty sleeping.
  • Headaches. 

If you can relate to any of those, this masterclass could be for you.

Meet Anna L. Graham.

She is a Licensed Clinical Professional Counselor from Illinois.

Today, she will guide you through five strategies to help you overcome the challenges associated with anxiety.

Watch Now

  • Warning: This content discusses narcissism and narcissistic abuse. This subject may be triggering for some people. If you find yourself feeling triggered, please click here to watch our Trigger/Flashback Protocol.

If you struggle to stay focused when consuming long-form content, you’re not alone. We’ve found that listening to our content as you read the transcript is the easiest way to stay focused because the audio will keep you on pace with the text. In addition, when you do this, the information is processed by two different parts of your brain, which can give you a more comprehensive understanding and memory of the material.

Anna L. Graham’s Strategies

We recommend using If/When-Then Plans to implement Anna L. Graham’s advice effectively. Please click here to learn more about this research-backed approach.

First Strategy: Safety

Attention

We strongly recommend you visit [1:55] and rewatch Anna L Graham’s advice to get the information you need to implement this strategy effectively.

Deeper dive

Anna L Graham highlighted the importance of creating safety while explaining this strategy. Here’s a course that will help you do this.

Get Support

If you need help with this strategy, click here to join our community discussion. You don’t have to go through this alone; we’re here to support you.

Second + Third Strategy: Intuition & Trust

Attention

We strongly recommend you visit [9:08] and rewatch Anna L Graham’s advice to get the information you need to implement this strategy effectively.

resource alert

To help you put this strategy into practice, we’ve created a Mindfulness + Radical Acceptance Exercise. Give it a try – it’s designed to support your journey.

This is a guide to creating a radical acceptance mantra, which you can use in conjunction with the mindful exercises mentioned below.

The term “radical acceptance” refers to acknowledging reality as it is, without judgment or resistance.

The term “mindfulness” refers to a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

This combination is a powerful way to enhance your mindfulness practice and validate your experiences and intuition, leading to higher self-trust. 

Step 1: Identify Key Phrases

Think of phrases that resonate with your understanding of acceptance. These might include affirmations like “I accept this moment,” “I trust my experience,” or “This is how it is right now.”

Step 2: Incorporate Personal Elements

Tailor the mantra to your personal journey and needs. Include phrases that specifically address trusting your intuition or acknowledging your feelings.

Step 3: Keep it Simple and Positive

A mantra should be easy to remember and positive in tone. For instance, “I trust my intuition and accept my reality” is simple yet profound.

Step 4: Write It Down

Once you have your mantra, write it down. It would help if you kept it somewhere visible as a regular reminder.

Step 5: Integrate with Mindfulness Practice

  • Sit or lie comfortably.
  • Close your eyes and take a deep breath in.
  • Exhale slowly, focusing on the sensation of air leaving your body.
  • Recite your mantra silently to reinforce trust in your intuition.
  • Repeat this process for 3-5 minutes.

Deeper dive

Anna L Graham highlighted the importance of trusting yourself while explaining this strategy. Here’s a masterclass that will help you do this.

Get Support

If you need help with this strategy, click here to join our community discussion. You don’t have to go through this alone; we’re here to support you.

Fourth Strategy: Body

Attention

We strongly recommend you visit [18:56] and rewatch Anna L Graham’s advice to get the information you need to implement this strategy effectively.

resource alert

To help you put this strategy into practice, we’ve created a TIPP guide. Give it a try – it’s designed to support your journey.

TIPP is a distress tolerance skill from Dialectical Behavior Therapy (DBT).

It helps you manage intense emotional states healthily and effectively. 

TIPP stands for:

T – Temperature

Changing your body temperature can help you snap out of a heightened emotional state. A common method is to splash your face with cold water or hold a cold pack on your face for a few seconds. This triggers the “dive reflex” that helps your body and mind to calm down.

I – Intense Exercise

Engaging in intense physical activity, even briefly, can help dissipate the energy associated with strong emotions. Exercise releases endorphins, which are natural mood lifters and can help shift your mental state.

P – Paced Breathing

Slow, deep, paced breathing can help regulate the body’s response to stress. Breathing deeply and evenly helps activate the parasympathetic nervous system, which calms the body down after a stress response.

P – Paced Breathing Variation – Paired Muscle Relaxation

Along with paced breathing, you can also practice progressive muscle relaxation. This involves tensing and then relaxing different muscle groups in conjunction with your breathing.


Get SUpport

If you need help with this strategy, click here to join our community discussion. You don’t have to go through this alone; we’re here to support you.

Fifth Strategy: Mind

Attention

We strongly recommend you visit [27:04] and rewatch Anna L Graham’s advice to get the information you need to implement this strategy effectively.

Get Support

If you need help with this strategy, click here to join our community discussion. You don’t have to go through this alone; we’re here to support you.

Closing Remarks

Thank you for watching this masterclass!

We hope you found it informative and empowering.

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Take care and see you next time.

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