By Craig Soutar, Content Team Contributor

It is common when discussing an anxiety disorder to discuss physical symptoms such as panic attacks, nausea, dizziness etc or mental symptoms like feelings of dread. These are the harder hitting, more obviously signs of anxiety, but a more subtle, less discussed part of the condition is doubt. 

Doubt is defined as “a feeling of not being certain about something, especially how good or true it is” (Cambridge dictionary, https://dictionary.cambridge.org/dictionary/english/doubt). Doubt is common in all anxiety disorders and especially prevalent in Generalised Anxiety Disorder GAD) and Obsessive Compulsive Disorder (OCD). 

What are some common examples of doubt in anxiety disorders?

You may recognise doubt in some of the bigger aspects of anxiety, but it can be worth checking in and seeing if doubt is seeping into many more subtle aspects of your life. Here’s a few common ways doubt crops up:

I don’t think this is anxiety

It’s likely at some point you’ve been convinced you were having a heart attack, or going mad, or maybe you think you have cancer, the possibilities are endless. Many times you’ll be told you are fine, but you continue to doubt it, even when weeks or months later, none of them came true, you are still capable of doubting it. 

I don’t think what I am doing for my anxiety is making any difference

There are so many recommendations out there on how to improve your anxiety and as anxiety is not like a broken leg, it is almost impossible to get 100% certainty on any of them. So, you might find yourself wondering, are these breathing exercises really working, is exercise helping me or is it making my anxiety worse, or I don’t know if medication is good or bad for me?

I don’t think I will ever get better

There are no miracle cures for anxiety. Achieving a better life is a journey and that means time and with it, difficult spells. It is common for people experiencing difficult spells to assume they are on the wrong path. The strategies last week you were convinced were working are now worthless and you have it all wrong. Even if you are doing well, a well-intended new technique online may have you questioning everything you are doing again.

I don’t know if this is my purpose anymore

When life is bouncing along it is easier to feel committed to your path and your purpose. Once the anxious state is in place and doubt has crept in, your view on your life purpose is just as susceptible to doubt as what you should have for your breakfast. You may find yourself doubting if you are in the right job or relationship, or studying the right topic.  

Why does doubt arise in an anxiety disorder?

Firstly, ask yourself, is doubt really that unique to anxiety sufferers. Most people know those who tend to doubt themselves or choices they are making, even though you wouldn’t consider them highly anxious. Quite simply it is part of our evolved brains to consider and challenge our choices. It is all well intended with the purpose of keeping you safe. 

The reason doubt feels so much more problematic in a person with a triggered nervous system is that the doubts will be fuelled by adrenalin and cortisol and therefore commonly accompanied with unpleasant physical sensations. These in turn are taken as clear signs that we have a big problem to address and then of course the stakes of making the right choice suddenly feel so much higher. 

I’ve talked about life purpose and relationships, but have you ever noticed that when anxious, even simple things that seemed easy are now incredibly difficult – what product to buy at the supermarket, which television program to watch. Quite simply it’s the same process going on in a healthy person but fuelled by your triggered nervous system. 

I recognise the doubt, but what can I do about it?

First of all, do not treat this as an emergency. You have dealt with anxiety and whilst it is uncomfortable, your are proof that you can continue on. Don’t add fuel to the fire by proclaiming ‘oh no I am doubting everything I can’t possibly cope’.

Secondly, a thought is only ever a thought. That is going to sound annoying given these thoughts are plaguing you, but consider it for a moment, does having a thought mean that the thought is true?

I strongly recommend taking a step back and considering, maybe now is not the time to listen to these strong feelings, maybe for now it is enough to continue with my good practices and let time pass, knowing it will settle as my nervous system does. Consider the following tools:

Take action

What is the number 1 worst activity for doubt? Answer. Rumination (https://nopanic.org.uk/thinking-too-much/). 

When you are ruminating and not taking action, you are stuck. Your thoughts are infinite and you will find 100% certainty. So often the best thing you can do is quite simply ‘take action’. It may not be the best action, it may even not turn out as you wanted, but you’ll have moved forward and you’ll have learned. 

Journalling

As we said, the mind can invent infinite scenarios. The more you try and handle them all in your mind, the more tired and stressed your mind will become and so the cycle continues. Getting those thoughts out of your mind gives you a chance to step aside from them. 

In the case of journalling, the process of writing your thoughts has itself been shown to have a therapeutic effect. In seeing your thoughts, sometimes it is also much easier to see them for what they are, thoughts. Many people on seeing their thoughts on paper will laugh or realise how unlikely the scenario they’ve come up with is. Read this useful article on the no panic website to tell you more: https://nopanic.org.uk/journalling-and-why-it-is-good-for-you/

Talking

Along similar lines to journalling, talking your thoughts out loud often disempowers them and gives you a chance to see them more clearly. Talking takes many forms as well, so whilst formal therapy is great, it can often be helpful to talk your thoughts through with a friend or loved one and in some instances, even finding a private space and saying your thoughts out loud to yourself is beneficial. Don’t forget the nopanic helpline is available 10am – 10pm 7 days a week if you’d like to practice talking to somebody who will listen. 

Cognitive Behavioural Therapy (CBT)

Many people look to CBT to ‘fix’ or ‘cure’ them and in many instances, it has such a dramatic effect. However, on base level, CBT is equipping you with a valuable skill. In learning CBT, you learn ways to see your doubts differently and challenge them in different ways. CBT is at the core of the 1-1 mentoring service which No Panic provides, so if you cannot get access to a therapist easily, consider using that service in the short term.

Unfortunately, as with many other frustrating symptoms of anxiety, doubt is likely to come up, so don’t let it surprise your or frustrate you. Noticing it can really help in empowering you to act, despite that doubt. So whether you are just starting out, or have been trying to recover for some time, there is no better time to recommit to the practices you have been learning and when doubt creeps in, keep believing and keep stepping forward.