Have you ever felt like you’ve been working so hard, taking all the right steps, and facing the tough moments, but still can’t seem to get past the anxiety and panic attacks? You might experience a few moments where things seem promising, but then the anxious thoughts and feelings hit again, leaving you stuck and frustrated.
Trust me, I get it. I’ve been there too. The worst part is that you know you’ve been putting in the effort, yet you feel like you're not moving forward. Maybe you start to convince yourself that you’re not doing enough or that you just can’t seem to heal from panic disorder or agoraphobia.
If any of this sounds familiar, I want to shed some light on a few things that could help you get unstuck. The good news? You’re not failing, and you’re absolutely making progress – there might just be a few pieces of the puzzle that you’re missing. Let's explore some actionable tips that can help you move forward.
Why You Might Be Feeling Stuck in Anxiety Recovery
1. You're Not Actually Stuck – You’re Just Experiencing the Ups and Downs of Recovery
The recovery journey is full of peaks and valleys. The phrase "recovery isn’t linear" may sound cliché, but it’s a big truth to embrace. There will be hard moments and challenges, but also incredible wins. Sometimes, you might feel like you’ve taken steps back, but this doesn’t mean you’re stuck.
When things get tough, it’s essential to remind yourself that this is just a part of the process. Rather than labeling it as being stuck, try to get curious. Ask yourself questions like, "Am I doing the hard work? Am I taking healthy actions? Is this discomfort a sign that I’m making progress?"
It's normal to feel overwhelmed, but recognize that it’s just a part of pushing through the hard stuff. And don’t forget to give yourself grace – you're doing the work, and that’s progress!
2. You Might Be Mistaking Anxiety or Panic for a Setback
Many people throw around the word "setback" when they experience a moment of anxiety or panic. But let me tell you – experiencing anxiety or panic does not mean you’ve taken a step backward in your recovery. It’s part of the healing process, and it doesn't mean you’re back at square one.
In fact, setbacks are often just a sign that you're doing the work, confronting your fears, and pushing through difficult moments. If you’re struggling with the concept of setbacks, check out my podcast episode with Drew Linsalata from The Anxious Truth, where we dive deep into this topic.
3. Avoidance is Keeping You Stuck
A major cause of feeling stuck is the belief that certain places or situations are responsible for your anxiety. But here's the truth: it’s not the specific situation that’s causing the anxiety. It’s how you’re responding to your thoughts and feelings.
When you avoid situations because you don’t want to feel anxious, you’re reinforcing the idea that those places or experiences are dangerous. This perpetuates the cycle of fear and anxiety. The key is learning to change how you respond to your anxious thoughts and feelings.
This is a major focus in my courses, where I teach you how to build a healthy relationship with anxiety. The goal isn’t to avoid anxiety; it’s to face it and work through it with confidence.
4. Let Go of Unrealistic Goals – Stop Aiming to Never Feel Anxious
One of the biggest traps I fell into early in my recovery was setting a goal to never feel anxious. I’d tell myself, “I’m going to do this without feeling anxious!” And when I felt anxious, I felt like I had failed.
Here’s the truth: You have to be willing to feel anxious. Part of the recovery process is learning to do the hard things even when anxiety is present. By setting goals like “I’m going to do this while feeling anxious,” you’ll make far more progress. Accept that anxiety is a part of the process, and focus on facing it head-on, rather than trying to eliminate it altogether.
5. Waiting Until You Feel Ready or Confident to Take Action
If you’re waiting to feel ready or confident before taking action, you might be waiting forever. Confidence comes from action. Take the leap, even if you don’t feel ready!
I’ll never forget the time I went cliff jumping while on vacation in Arizona. I was terrified, but I knew that to conquer my fear, I had to act despite feeling anxious. As soon as I jumped, the feeling of accomplishment was incredible. This is exactly how it works in anxiety recovery. You take action even when it feels hard, and that’s where confidence comes from.
6. Not Tracking or Acknowledging Your Progress
When you’re deep in your recovery journey, it’s easy to overlook the progress you’ve made. You might feel like you're stuck because of a setback, but often, you’ve made significant strides that you’re not acknowledging.
I encourage you to track your wins, no matter how small. Every step forward is a victory, and by acknowledging it, you can stay motivated and inspired. If you need help recognizing your wins, follow me on Instagram @ahealthypush, where I share weekly “Wednesday Wins” and celebrate progress with my community.
What’s Next?
If you’re feeling stuck in your anxiety recovery, you’re not alone. There are many factors that can contribute to feeling stuck, including unrealistic expectations, self-criticism, and avoidance. But the most important thing is to keep moving forward, even if it feels hard.
I want to remind you that healing from panic disorder, agoraphobia, and anxiety isn’t about perfection. It’s about taking consistent, healthy action. If you’d like more support, check out my online courses and resources at A Healthy Push, where you can learn practical tools to keep moving forward and stay unstuck.
And as always, keep taking healthy action!