Anxiety Reducing Techniques

ANXIETY REDUCING TECHNIQUES
 
1. Retreat to a safer place or person, or at least move away from your
present situation
 
2. COGNITIVE COPING STATEMENTS:
Immediately start to talk to yourself or to someone else. Use positive
statements such as "I can handle it", "It`s just anxiety", "It will
pass", and "Nothing terrible will happen to me. Ask yourself, "what am
I telling myself that`s scaring me"? Remember, NO PAIN, NO Gain.(Some
discomfort is helpful)
 
3. Take deep , slow breaths
 
4. Do things slowly
 
5. DISTRACTION or EXTERNALIZATION: Distract your mind. Put it on
something else, such as the coins in your pocket, familiar fragrances
or object from a safe place or person. Describe what your senses tell
you. STAY IN THE PRESENT.
 
6. Picture your calm place. Look at an actual picture of a vacation
spot, child or pet. Carry this picture with you.
 
7. Question or challenge the negative thought.....Don`t accept it as
fact.
 
8.THOUGHT STOP/THOUGHT SWITCH: When you find yourself thinking "What
if", STOP and switch your thoughts to "SO WHAT IF"?, or other positive
thoughts. Accentuate it with a rubber band.
 
9. EXPECT and ACCEPT the anxiety to be there, so you are not startled
by it. Talk to your anxiety.
 
10. EXPRESS the fear to a piece of paper, a tape recorder, or another
person. Expressing the fear makes it go away.
 
11. Elizabeth, "THIS IS THE BIG ONE"! In reality, IT`s No DIFFERENT
from the others. Every reaction seems to be the worst. If you feel
brave, try to make the anxiety more intense.
 
12. Give a number to your anxiety from 1 to 10. Notice it go up and
down.
 
13. Don`t fight the fear, float with it and let time pass.
 
14. Take an action. Don`t sit and wait for the anxiety to build.
 
15. Try to keep your muscles relaxed.
  

THINGS TO REMEMBER
 
1. These feelings are normal body reactions, but at a more intense
degree. They are distressing, NOT DANGEROUS.
 
2. Don`t add frightening thoughts.
 
3. Watch the anxiety rise and fall.
 
4. Observe how you can function with a low to moderate level of
discomfort.

THE 5 R`s
 
REACT: Approach the situation until you react only up to a #3
 
RETREAT: Stop or back off. Walk away from the situation, either
physically or imaginarily. Retreating is NOT COWARDLY.
 
RELAX: Distract your mind and allow yourself to relax.
 
REPEAT: Return to the situation and repeat the process. Try to never
leave a situation on a negative note.
 
REWARD YOURSELF: (6th "R") for your efforts.