Dealing with Anxiety After a Concussion: The DARE Response

Are you dealing with anxiety after sustaining your concussion? I understand how challenging it can be. I, too, dealt with anxiety and panic attacks. After a while, I noticed I was always fighting against it, which only made my anxiety worse.

The first time I noticed a positive change in my anxiety was after learning about the DARE response. This method is about facing the anxiety instead of feeding your anxiety thoughts, which makes it worse. Here’s how you can apply the DARE steps to manage your anxiety:

▶️ Step 1: Defuse

When we get anxious, we often have “what if” thoughts. "What if I get a panic attack?" These thoughts feed the anxiety, making it more intense. Instead of asking yourself the what-ifs, ask yourself, "So what?" For example, "So what if I get a panic attack in public? Someone will help me."

▶️ Step 2: Allow

Accept and allow the anxiety to happen. Become comfortable with the anxiety with this different approach and the anxiety begins to fall away naturally. You can say to yourself, "I accept and allow this anxious feeling."

▶️ Step 3: Run Toward

To break the illusion that anxiety is a threat, you run towards it. Fear and anxiety are almost identical sensations and responses; the difference is in our perception. When you start to feel anxious, say to yourself, "I am excited by this feeling," over and over again. Fake it till you make it.

▶️ Step 4: Engage

Anxiety will always look for a way to reel you back in, so it is important to find a task you can engage with to fully calm down. For example, go for a walk, prepare some food, do some laundry. Engaging in a task helps shift your focus away from anxiety.

The goal of these steps is not to end anxiety but to end the fear of anxiety. By applying the DARE response, you can manage your anxiety more effectively and reduce its impact on your life.

Remember, it’s okay to feel anxious. With the right tools and mindset, you can navigate through it and find peace.