Coping with separation anxiety disorder in adults

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Coping with separation anxiety disorder in adults
Coping with separation anxiety disorder in adults
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Separation anxiety disorder (SAD) in adults can cause significant social and professional problems. At the same time, feelings of extreme frustration can arise, which can dramatically degrade your quality of life and affect the lives of those close to you. To cope with feelings of anxiety, it is necessary to get rid of negative thoughts and use various methods of problem solving.

Steps

Method 1 of 2: Dealing with Negative Thoughts and Exposure Therapy

Manage Adult Separation Anxiety Disorder Step 1
Manage Adult Separation Anxiety Disorder Step 1

Step 1. Identify your negative thoughts

One way to deal with anxiety disorder is to deal with negative thoughts caused by SAD. When you are away from a loved one, you focus on negative thoughts, assumptions, and beliefs that come to mind. You should write them down or tell your doctor or close friend.

Once you've identified negative thoughts, replace them with positive ones or refute your beliefs. So, for example, if your loved one leaves and you think “I may not see her again,” then this negative thought should be replaced with a positive “I will see her when she returns from work. We'll have dinner together and watch a movie.” Controlling negative thoughts and replacing them with positive thoughts can help calm you down

Manage Adult Separation Anxiety Disorder Step 2
Manage Adult Separation Anxiety Disorder Step 2

Step 2. Distract yourself from negative thoughts

When you feel anxious and negative thoughts come to mind, they can only increase your anxiety. This is a vicious circle, from which it is imperative to get out. To get negative thoughts out of your mind, distract yourself in one of the following ways:

  • Start exercising, hobbies, or work.
  • Switch to positive thoughts as described in the previous step.
  • Talk to someone about your experiences. It may be pointed out that your fears are unfounded.
Manage Adult Separation Anxiety Disorder Step 3
Manage Adult Separation Anxiety Disorder Step 3

Step 3. Discuss the possibility of exposure therapy with a psychologist

In exposure therapy, the person is affected by their greatest fear. In the case of SAD, you have to deal with separation anxiety. To do this, you will have to very gradually immerse yourself in a short-term situation that causes anxiety (namely, separation from a loved one).

Over time, it may turn out that you are capable of not feeling anxiety for a long time, and in the end you will feel fine even without a loved one

Manage Adult Separation Anxiety Disorder Step 4
Manage Adult Separation Anxiety Disorder Step 4

Step 4. Involve your loved one in exposure therapy

This will simplify the procedure. By working with a loved one or loved one to overcome anxiety, the process will go smoother. To begin with, this person must go to another room, and you must use the methods of calming (described in the rest of the article).

Gradually increase the distance and time you spend apart

Manage Adult Separation Anxiety Disorder Step 5
Manage Adult Separation Anxiety Disorder Step 5

Step 5. Sign up for a support group

In a support group, you will be able to connect with other people who are suffering from the same problem. Talking to other people about their situations and how to solve problems will help you cope with yourself.

Find out about support groups from your doctor or by searching the Internet

Manage Adult Separation Anxiety Disorder Step 6
Manage Adult Separation Anxiety Disorder Step 6

Step 6. Study the symptoms of SAD

If you or someone you love suffers from SAD, it might be helpful to know the symptoms. By being able to recognize the symptoms, you will be able to realize that your fears are caused by the current state, and not based on facts. Symptoms include the following:

  • Extreme anxiety and frustration at moments of separation from loved ones.
  • Panic attacks, crying, and mood swings
  • Rejection of loneliness or temporary separation from loved ones.
  • Excessive excitement that something will happen to a loved one.

Method 2 of 2: Ways to Solve Problems

Manage Adult Separation Anxiety Disorder Step 7
Manage Adult Separation Anxiety Disorder Step 7

Step 1. Make a schedule for the absence of a loved one

Keep yourself busy on the days of separation from your loved one. Distraction will help you to forget about anxiety and go into business with your head. Plan the following:

  • Spend time with friends or family members.
  • Do what you love, hobby or sports.
  • Exercise or do yoga.
  • Watch fun movies, read books, or work in the garden.
Manage Adult Separation Anxiety Disorder Step 8
Manage Adult Separation Anxiety Disorder Step 8

Step 2. When anxiety occurs, imagine something relaxing

When negative thoughts start to come to mind, try to imagine yourself in a calm and happy environment. Creating a positive image can help control negative thoughts. If you find such an image, then imagine it every time you start to feel anxiety.

Train yourself to think about a calm environment, not only during times of frustration. Thoughts like these, with positive emotions, will help to visualize such an environment (and a positive attitude) in subsequent anxiety attacks

Manage Adult Separation Anxiety Disorder Step 9
Manage Adult Separation Anxiety Disorder Step 9

Step 3. Practice breathing exercises to calm yourself

It may sound strange, but breathing can help calm down when you feel anxious. Deep breathing is a known way to relieve stress. When you feel anxious, try the following:

Breathe in the air slowly and deeply through your nose for four to five seconds. Hold your breath for two to three seconds. Then exhale slowly for another four seconds. Repeat until you feel calm

Manage Adult Separation Anxiety Disorder Step 10
Manage Adult Separation Anxiety Disorder Step 10

Step 4. Take up meditation

Like deep breathing, meditation is another way to calm yourself down by focusing on the breath. In addition to controlling the intake and release of air, you should also try to free yourself from all thoughts in the process of meditation.

If you find it difficult to put your thoughts in order, then just try to silently count from 1 to 20. When you get to 20, start the countdown to 1. Concentrating on the numbers can help overcome anxiety

Manage Adult Separation Anxiety Disorder Step 11
Manage Adult Separation Anxiety Disorder Step 11

Step 5. Perhaps you should see a doctor

The doctor can help you see the groundlessness of your worries and anxious feelings. He may also tell you about other methods of calming down when anxiety grows during separation from a loved one.

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