Scared to go out at night

[Anxietyisabeach]

I recently signed up for this program downtown in my city but it goes to nine pm. Maybe I am crazy because I live in a pretty safe city, but I feel like am going to get mugged or killed or raped or something. It starts in October and I am scared to do it. I feel like I will go once and then die and never be found again or get mugged. Then am like Nah it should be fine but then I am like it totally won't. It's like a war in mind but no one is winning. I'll be like oh it will be fine then my mind will just jump back to the worst. Security usually walks around the train stations at night downtown but it makes me feel like am going to get mugged or killed.

 

[bin_tenn]

Try not to let these irrational fears dictate your life and prevent you from living and having a good time. I understand that there is some logical basis for such fears, because that stuff does happen, but anxiety often makes us believe this sort of thing is much more common than it actually is. Go and enjoy yourself, I'd say.

Have you tried to seek help for your anxiety? Either through your primary doc, or perhaps a therapist?

 

[Anxietyisabeach]

I have been diagnosed with ADD and generalized anxiety. The meds decrease my anxiety a bit but I still have lots of anxiety. I am also planning on seeing a therapist. I don't think they are all that irrational. I would have to go downtown for like nine months for the thing and I am worried that one of those times I will get mugged. I feel like it is a pretty good chance that it would happen.

 

[bin_tenn]

What makes you think so? Does it happen often in that area? It's not irrational in the sense that it's not plausible or doesn't happen, but it's irrational to allow that fear to prevent you from doing something enjoyable without reasonable grounds for avoiding it. That's why I ask if it happens often there. If not, what are the odds? Probably no different than the odds of a serious car crash or similar, or the odds of this stuff happening elsewhere in / around your town.

 

[Anxietyisabeach]

According to some random website because I couldn't find an official one done by the city. The risk of mugging is low and safety walking alone at night is high. But I mean people knocking on the door scares me.

 

[bin_tenn]

Certainly sounds like anxiety, not the environment, is the problem. But I think you already know that. I get it though. Believe me, I've had far worse fears, with significantly less logical basis (or none).

 

[Anxietyisabeach]

Yeah, I decided to find a community like this because I thought it might help knowing I am not alone with some of this stuff. The thing am most worried about is getting a panic attack or someone mugging me and then I get a panic attack.

 

[bin_tenn]

For sure! I've been on anxiety forums since 2013 or so, if I remember correctly. Maybe earlier than that. While I've managed to overcome anxiety, for the most part, I still stick around. Not only do I enjoy helping others, but it also helps remind me that I'm not alone in the event that I am experiencing heightened anxiety. So I totally get it.

Have you focused on learning techniques to overcome panic attacks? I've had them off and on for about 15 years, and only in the past couple of years did I learn to wrangle them. I can usually stop them dead in their tracks. One technique I enjoy is, when I start feeling a panic attack setting in, I'll grab an ice pack or a bag of frozen veggies and stick it to my face. This is common, and my therapist recommended it. The cold helps reset the sympathetic nervous system, which is responsible for activating the fight or flight response - the major player in panic and anxiety (attacks).

 

[Anxietyisabeach]

I have not learned any techniques but I'll definitely try that one next time I get one.

 

[bin_tenn]

Hopefully you find it as effective as I have! There are loads of other techniques as well. Another one is the "54321 mindfulness technique." It's one of many grounding techniques that can help bring you down. It works like this:

* Identify 5 things you can see around you
* Identify 4 things you can touch nearby
* Identify 3 things you can hear
* Identify 2 things you can smell
* Identify 1 thing you can taste

In that order. Repeat if necessary.

 

[Anxietyisabeach]

I decided to not do the program over the worrying of walking alone at night in downtown. I spent probably at least three hours looking at laws and statistics but even though statistics for my city are low, I am still really worried. Maybe I am paranoid but I feel like something bad will happen. What's weird is that I've lived in much more crime ridden places and sketchy places. I just know about all the possibilities that will go wrong. All the dangers out there and try to avoid them.