Anxiety Reducing Techniques <02/07/10>
MsMonar...@gmail.com
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.
On the back of the card is this info:
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.
Jackie
~*~The one law that does not change is that everything changes, and
the hardship I was bearing today was only a breath away from the
pleasures I would have tomorrow, and those pleasures would be all
the richer because of the memories of this I was enduring~*~
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