Book SummaryAttacking Anxiety, by Shawn Johnson

1-Page Summary1-Page Book Summary of Attacking Anxiety

Managing emotions linked to anxiety, as well as feelings of sadness.

Recognizing that challenges with mental well-being are common and part of the human experience.

This section of the text underscores the prevalence of mental health issues and asserts that they should not be viewed as an indication of an individual's personal fortitude. Johnson underscores the necessity of eliminating feelings of disgrace and recognizing that numerous individuals encounter comparable difficulties.

Countering the false belief that experiencing anxiety and depression signifies a deficiency in personal fortitude or represents a failure.

Johnson emphasizes that experiencing anxiety and depression should not be seen as a reflection of one's character flaws or personal shortcomings. He asserts that these experiences are incredibly normal and common, affecting a significant portion of the population. He encourages people to understand that anxiety and depression are often rooted in a multifaceted combination of factors such as past traumas, current stressors, self-imposed pressures, and imbalances in brain chemistry, instead of viewing these issues as personal failings. This perspective is committed to dispelling the stigma associated with psychological well-being challenges, fostering an environment where individuals are encouraged to seek help without the fear of judgment or shame.

Even though he was successful in his role as a spiritual leader, Johnson suffered intense psychological turmoil that culminated in a breakdown by the roadside. His openness about his personal struggle reshapes the perception that individuals in positions of authority or connected to religious organizations are exempt from psychological challenges. Johnson shares his personal journey to encourage more open conversations about mental health and to help people realize that seeking help is a sign of strength and self-awareness, not weakness. Acknowledging the need for help is a courageous step towards a life that is not only more fulfilling but also more conducive to well-being, a journey you embark on alongside numerous others.

Practical Tips

• Engage in "opposite action" exercises to counteract depressive inertia. When you feel the urge to withdraw or avoid activities due to depression, deliberately choose to do the opposite. For instance, if you feel like staying in bed all day, commit to a short walk outside. The action doesn't have to be grand; the key is to disrupt the cycle of depression-driven behavior with a positive action, no matter how small.
• Develop a personalized relaxation toolkit for immediate stress relief. This could include a playlist of calming music, a list of breathing exercises, a collection of soothing images, or even a small box of tactile objects like stress balls or soft fabrics. Use this toolkit whenever you feel overwhelmed to help rebalance your brain chemistry and manage stress in the moment.
• Create a "Success vs. Well-being" journal to track your daily achievements alongside your emotional state. Each evening, jot down your successes for the day, no matter how small, and rate your overall well-being on a scale from 1 to 10. This practice can help you see that success doesn't always correlate with happiness and can highlight the need for balance.
• Create a personal blog or social media page where you share anonymous stories of mental health challenges and triumphs. This platform can be a safe space for people to read and share experiences without fear of judgment. Use hashtags like #MentalHealthMatters to reach a wider audience and encourage others to contribute their stories, creating a ripple effect of awareness and support.
• Implement a "Help Pledge" where you and your peers commit to offering assistance without judgment. This could be a written pledge displayed in a common area or shared digitally, serving as a constant reminder of the commitment to a supportive environment.

Other Perspectives

• The idea that seeking help is a sign of strength may not resonate with everyone, as some may believe that true strength lies in stoicism or enduring hardships without external support.
• While open conversations are encouraged, there may not be enough emphasis on ensuring that these conversations are guided by trained professionals who can provide the necessary support and direction.
• Some individuals may find that self-reliance or alternative coping mechanisms are more aligned with their values or more effective for their situation.

Prominent biblical characters such as Paul and David also faced challenges related to mental health.

Johnson also makes the complexities of mental health more relatable by likening them to stories found within religious texts. He emphasizes that significant figures from the Bible, such as the Apostle Paul and King David, experienced periods marked by anxiety, despair, and fear. He refers to Paul's candid admission of his despair, to the extent of doubting his very existence, as noted in a biblical passage, and he also discusses David's vivid portrayal of his deep despondency and internal turmoil, as recorded in Psalm 42:5.

By highlighting these biblical examples, Johnson dismantles the notion that faith and spiritual maturity somehow exempt individuals from mental health challenges. The author emphasizes that these experiences are a natural part of being human, and understanding that even respected figures encounter them can free us from the need to appear perfect, enabling our acceptance of our own fragility and the importance of seeking assistance. Having faith does not preclude one from experiencing mental health challenges, and actively pursuing assistance is an indication of dedication to maintaining a wholesome and satisfying existence, not a reflection of any lack of spiritual strength.

Other Perspectives

• It could be considered that the struggles faced by Paul and David were directly related to...

Attacking Anxiety Summary Spiritual and mental exercises to combat negative thought patterns

To further assist individuals struggling with negative thinking, Johnson provides spiritual and mental strategies designed to shift cognitive activity and gain control over anxiety-driven thought patterns. These practices inspire us to find comfort in the divine, focusing our minds on gratitude for our blessings and offering forgiveness to those around us.

Reflecting on the times when God has previously shown steadfast loyalty

Johnson advises shifting our attention away from the anxieties that beset us and toward the unwavering commitment shown by God in all facets of our lives. This, he argues, is a key strategy to gain strength and hope in the face of current struggles.

Creating a personalized collection of scriptural verses to utilize during times of heightened stress.

Johnson advises compiling a personal collection of biblical passages that resonate deeply and target particular worries. This personalized collection of biblical truths stands as a solid foundation of support when worries or negative thoughts begin to surface. Relying on these affirmations enables us to confront our emotional falsehoods with the unwavering reality present in holy texts, anchoring...

Attacking Anxiety Summary Acknowledging the role of divine guidance in surmounting psychological obstacles.

This part of the text emphasizes the role that divine guidance plays in our process of recovery. Johnson emphasizes the significance of acknowledging the benevolent and influential part that the divine has in molding our destiny, particularly during challenging periods.

Acknowledging the perpetual presence of the Divine.

Johnson emphasizes the significance of recognizing God's constant presence in our existence, using the narrative of Joshua as an illustration. Awareness of the Divine's constant existence can empower an individual with bravery and steadfastness when faced with uncertainty and formidable challenges.

Drawing comfort from the knowledge that God is present with you throughout your journey.

Johnson reiterates the celestial encouragement directed at Joshua, prompting him to demonstrate courage and fortitude. Rest assured that in all your travels, the presence of the LORD your God is a certainty alongside you. He underscores the universal relevance of this confidence, especially during moments when uncertainties and fears risk paralyzing us. Our comprehension or interpretation does not determine the steadfastness of the Divine; it is rooted in His...

Attacking Anxiety Summary Practical strategies and support for managing acute mental health crises

Johnson offers techniques for both individuals and collectives to handle instances when panic attacks intensify.

Confronting panic attacks through intentional measures.

Johnson shares techniques for regaining control during episodes of intense anxiety, recognizing that these occurrences often involve both physical and mental aspects.

Altering your respiration pace, modifying your surroundings, and shifting your focus.

Johnson recommends taking intentional steps to regain command during episodes of intense anxiety. He underscores the significance of decelerating one's breath to facilitate extended breaths outwards, which convey tranquilizing messages to our physical and mental states. He also recommends changing one's environment, when possible, by moving away from the location that triggers the anxious response, as a method to disrupt the cycle of fear.

Finally, he recommends consciously shifting focus from anxious emotions to engaging in pursuits, recalling pleasant memories, or surrounding oneself with calming environments. This could involve engaging in a favorite hobby, listening to music, or focusing on gratitude to shift from a condition of nervousness to a...