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Many people who have successfully worked with a therapist to overcome significant challenges find themselves grappling with an unexpected new form of anxiety. Despite your progress, you might be plagued by thoughts such as, “what’s wrong with me?”, “why am I doing well?”, and “when will the next bad thing happen?” This anxiety can undermine your sense of achievement and make it difficult to fully embrace your newfound stability. This blog post explores why this anxiety occurs and offers strategies to help you navigate it.
Understanding Post-Therapy Anxiety
After spending considerable time in a state of struggle, it’s natural to become accustomed to it. When you achieve stability, the absence of constant turmoil can feel unfamiliar and unsettling. This phenomenon is often referred to as “comfortable discomfort” — a paradox where you feel uneasy in the absence of your usual stressors. Your brain, accustomed to a high-alert state, can struggle to adjust to a calmer, more stable environment.
Fear of Relapse
You might also fear that your current well-being is fragile and that a relapse into old patterns is imminent. This fear can stem from past experiences where periods of wellness were short-lived, leading to a lack of trust in your ability to maintain progress. The anxiety of waiting for the “next bad thing” can overshadow your achievements and create a persistent state of vigilance.
Loss of Identity
Therapy often involves a significant transformation in how you see yourself and your place in the world. Your identity may have been closely tied to your struggles. When these struggles subside, you might feel a sense of loss or confusion about who you are without your problems. This identity shift can contribute to a lingering sense of unease, even as you thrive.
Strategies for Embracing Stability
Acknowledge and Validate Feelings
The first step in addressing post-therapy anxiety is to acknowledge and validate your feelings. It’s normal to feel uneasy after a significant change, even if that change is positive. Recognizing that these feelings are a common part of the adjustment process can help reduce their intensity and power.
Practice Mindfulness
Mindfulness techniques can be incredibly beneficial for navigating a more stable life. Staying present and focusing on your current experiences can help you appreciate your progress without becoming overwhelmed by fears of the future. Mindfulness exercises such as deep breathing, meditation, and grounding techniques can foster a sense of calm and control.
Set Realistic Expectations
It’s important to set realistic expectations for yourself. Life will always have ups and downs, and a setback does not negate your progress. Normalizing the idea that challenges are a part of life can help you build resilience and confidence in your ability to handle whatever comes your way.
Celebrate Successes
Celebrating both small and large successes is crucial in reinforcing positive progress. Keeping a journal of your achievements and reflecting on how far you’ve come can help shift focus from what might go wrong to what has already gone right, reinforcing a positive outlook.
Establish a Support Network
Building a strong support network is essential for maintaining progress after therapy. Stay connected with friends, family, and support groups that understand your journey. Regular check-ins with a therapist or coach can also provide ongoing guidance and reassurance.
Focus on Self-Care
Prioritizing self-care is vital for maintaining mental health. Engage in activities that nurture your well-being, such as exercise, hobbies, and spending time in nature. Self-care routines can help you stay grounded and reduce anxiety about the future.
For those who have successfully worked through significant challenges in therapy, adjusting to a stable and well-balanced life can come with its own set of anxieties. By acknowledging these feelings, practicing mindfulness, setting realistic expectations, celebrating successes, establishing a support network, and prioritizing self-care, you can learn to embrace your success and navigate your fears of the future. Remember, the goal is not to eliminate all anxiety but to manage it in a way that allows for continued growth and well-being. For additional resources and books, check out our curated list here.
