Anxiety Story: Joshua

Meet Joshua
Joshua is a self-described “high-functioning train wreck” who struggles with feeling tense, is constantly
worried, and occasionally experiences panic attacks. His doctor has given him diagnoses of generalized
anxiety disorder and panic disorder, and insists there is nothing physiologically wrong with Joshua.

Joshua’s introduction to mindfulness

Tran, a work colleague, mentioned to Joshua that he seemed “really stressed” and handed Joshua a
magazine article describing the benefits of mindfulness.

Mindfulness education
Tran also told Joshua about a new corporate wellbeing initiative that had just launched at their
company. He asked if Joshua wanted to join him for an on-site mindfulness course being offered to
employees.

Reflections on mindfulness
Joshua says that mindfulness has taught him that thoughts and emotions don’t need to control his life.
He has learned that thoughts and emotions come and go just like different weather systems throughout
the week—somedays it is rainy, then sunny, then cloudy. Mindfulness has given Joshua confidence that
he is not defined by his fear or anxiety, and the skill to notice anxious thoughts and emotions without
reacting to them. He is able to notice all of the “what ifs” in his mind without getting swept away by
them. His panic attacks haven’t gone away, but their frequency and severity have decreased. Joshua
feels far more optimistic about his life and his ability to manage small panic attacks when they arise.

Joshua’s advice to others

“Learning to manage anxiety takes courage and a lot of discipline. If you are willing to practice noticing,
acknowledging, and then letting go of anxious thoughts and emotions, you can learn to be at ease with
anxious thoughts and emotions rather than trying to get rid of them. It’s not about suppressing or
controlling your thoughts and emotions; it’s about letting them be and knowing they will leave on their
own—like a friend who visits from out of town for a few days.”

Practice recommendation
Joshua likes the breath awareness practice because it helps him shift attention away from “what ifs” in
his mind. He finds that noticing his body and breath helps keep him grounded in the present moment
instead of fearing a future that may or may not happen. Joshua also likes to focus on his internal self-talk
and uses the phrases “fear is fearing” or “worry is worrying” instead of “I am afraid” or “I am so
worried.” These simple phrases remind him that he is not his fear or anxiety. Mindfulness allows Joshua
to calmly witness these thoughts and emotions without reacting to them, like watching a thunderstorm
passing through the sky.

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