Cognitive Behavioral Therapy
A happier and better life without stress, fear and low feeling moods is possible and achievable, but you cannot change your circumstances if you're still focusing on what is or what has happened.
Because if you continue to allow your negative past or what is to dominate your focus of attention then you're going to get more of the same.
When times are tough, you're stuck in a bad feeling place or you're really struggling.
Then sometimes you have to change your thinking or think outside the box to come through those bad times or overcome your problems and challenges,
Cognitive behavioural therapy can help you to achieve this and it is also a good way to replace anxiety, stress and even low moods with calm, happiness, clarity and peace of mind.
During the bad times, adversity, challenges and negative experiences, we often fall into the thinking trap of fear and victimhood. Instead of changing our perceptions and using our creative problem solver skills.
Because no matter how bad you feel or how bad things have got. You have the inner strength and resourcefulness to solve or overcome anything that life throws at you.
The advantages of CBT is it helps you to form better ways of thinking which can help you to reduce your stress and negative feelings as well as helping to use to boost your creativity and improve your problem solving skills.
Very often there is more than one reason for why people feel anxious, unhappy, stressed, angry or negative.
In many cases the things that are holding you back and denying you of the life you want and the underlying causes of negative feelings and emotion are because of people's:
- Negative life experiences
- Subconscious programming
- Fears, doubts and insecurities
- Lifestyles choices
- Self image
- Thoughts patterns
- Brain chemistry
- Diet related
- Lack of understanding and awareness
What really holds us back and keeps us small and stuck is our negative and limiting beliefs, our programming and our fears, which are being driven by the fear and dread of the consequences.
The important thing to be aware of is. All negative feelings and emotions are just states of being and habitual ways of thinking that can be changed at any given moment.
By deliberately making a conscious effort to think better feeling thoughts, speak better feeling words, which should be combined with.
Learning new techniques that will enable you to take control of your feelings and emotions.
You can soon start to feel better as you begin to perceive yourself and your reality in a new positive light.
Once you get that calm and positive energy flowing through your body.
You will find it much easier to handle the stresses, challenges and struggles of life in a more calm, productive and positive attitude.
Processing your emotions
Have you had enough of all that constant negative chit chatter that takes place within your head?
You know what it's like.
Those same old tiring and energy draining, repetitive negative and anxious thoughts that kick in as soon as you wake up and ruin yet another day.
Frustrating and annoying aren't they?
Because not only do they drive you crazy, causing you daily emotional suffering. They also limit you and keep you stuck within the confines of your comfort zone.
You may even be shocked or horrified by some of the thoughts that you have.
Some people even think that there must be something wrong with them, they're somehow being punished or they must be a bad person.
What is extremely important to understand. Those negative, fearful, unwanted and anxious thoughts are not you.
They are just random, unhelpful thoughts, that have no grounds in your actual reality.
These unwanted and repetitive thoughts, often creep into your mind, at times when you're already feeling stressed, anxious or low.
The trick is not to see them as your own thoughts and certainly, don't go along with them and just accept them as being true or accurate.
It is not so much the thoughts that are the problem. It is more do with how much significance you give them and how much emotional attachment, you tag to them.
Another common thing you see is. People often label themselves with a emotional disorder or tag, that then, sometimes becomes a part of them.
This can make you a victim of your circumstances.
When a problem, challenge or issue arises. Try and deal with on an external level in the best and most calmest way possible.
Once you have done all you can. Let it go and focus on something else.
Because, the last thing you want is to allow your external problems upsets and challenges, to upset you, emotionally overwhelm you or cause inner conflict on the inside.
The typical approach when people have uncomfortable feelings and emotions is to try and resist them or to avoid the situation that makes them feel uncomfortable.
But if you want to grow and expand. The it is far better to face the challenging situation or to step out of your comfort zone.
Instead of trying to avoid or stop the uncomfortable feelings and emotions. Let the feelings happen.
I think nearly everybody, deep down is striving to feel better emotionally and physically.
If we're honest. We all want to feel good about themselves.
In fact, many, people spend a lot of time, effort and money working on feeling good, looking good and feeling better about themselves.
The trouble is, most people just don't know how to go about it.
Many people look for external solutions, fixes or material things to help them feel better within themselves.
Maybe you think. If only you had all the things that you want or if only you could get your problems or your life sorted out.
Then things would automatically get better and all would be well.
Of course if you have a external problem.
Then sorting out your problems, achieving your goals or getting the things that you want can certainly help you to feel better.
But can that bring us the happiness and peace of mind, you had hoped for?
Because as we all the know to well. Even though, solving an external problem can gives you a temporary break from all your worry, stress and emotional overwhelm.
It does not guarantee you a long term solution neither does it offer you permanent relief to all our negative feelings and emotional pain and suffering.
External things are not the real solutions to life's problems, worries and challenges.
The real solutions can only be found, experienced and enjoyed.
Once you learn how to control your thoughts, feelings and emotions.
Because, physical things or situations do not really change us that much on an emotional level in the long term.
Real inner happiness and peace of mind can only be achieved through becoming the master of your thoughts, feelings and emotions.
Because the happiest, most contented and most relaxed people.
Are not always those who:
- Earn a lot of money
- Who have the biggest house
- Go on exotic holidays
- Have the most expensive cars
- Seemingly have it all or have the best lifestyles.
Because they too, have their own problems, issues, challenges and difficulties that they are trying to deal with and overcome.
The real happy, relaxed and contented people are those who have a calm mind, a relaxed body and a positive attitude and outlook on life.
The reason for this is because.
The true authentic and happy people have:
- Learned how to bounce back quickly from adversity
- Learned how to step back emotionally, away from their problem
- Learned how to creatively problem solve
- Learned how to deal with their problems and challenges calmly
- Learned how to feel good regardless of their situations and circumstances.
The things that need to be avoided are trying to suppress, stop or resist your thoughts, feelings and emotions as all these techniques just make the emotional arousal and overwhelm worse and longer in duration.
One good way of processing your emotions is to get yourself a journal and every time you have a negative experience or you experience negative thoughts and feelings.
Write down the thoughts and feelings you were experiencing a the time they happened.
NLP is another good technique that can help you to quickly change your emotional and physical state from a negative or anxious state back to a calm and happy state.
Changing your perceptions
A better life and a better feeling mood is sometimes only a change of perception way.
Because, for every negative or pessimistic way of perceiving a situation.
There is nearly always a more positive and better way of thinking about or perceiving the situation or yourself.
Feeling good and feel better is not all determined by life's events, adversities and circumstances.
Feeling good and feeling better is dependant on how you perceive or how you react or think about, what has happened, what is or what might happen.
Sometimes, a shift in your attitude and change in your thinking is enough to take all the emotionally overwhelm away from your challenge, difficulty or problem.
Although positive thinking is a good habit to make. Developing a positive mental attitude is of equal importance.
You cannot escape the fact that we all experience bad times, situations and things.
At times, everybody has their our own problems, difficulties and challenges to face and overcome and external problems can have a big affect how we think, feel and behave.
But once something has happened, it is incredibly importantBut once something has happened, it is incrediably impoertant to accept it has happened.
If you can, always try and flip a negative thoughts or imagining into a positive one and always be aware that the more negative attention you give something the longer those negative feelings and circumstances will persist.
Instead of trying to stop or suppress your thoughts. Allow your mind to carry on thinking them, but tell yourself that you refuse to become emotionally involved with your negative or unwanted thoughts.
Like yourself and be kind to yourself
Far too many people, underestimate themselves, they won't accept themselves for who they are and way to many people are just to hard or critical of themselves.
If this applies to you then it needs be changed straight away.
It is really important to try and be nice to yourself. Make it a habit to say positive and encouraging things to you, about you.
Another really important thing to avoid is to try not to put too much pressure on yourself and try not to be too perfect all the time.
Because no one is perfect and it is perfectly OK not to be perfect.
These days so many people feel bad about themselves because they think that they are not perfect.
You hear it all the time, especially with the young.
Feeling insecure and inadequate about themselves and wanting better skin or a better body, just because they spend so much of their time admiring and looking at picture of glamour models.
This is the quickest way to destroy your self esteem and self worth.
Look after yourself but equally accept yourself and your imperfections, because you cannot be somebody else, there is only one you, therefore do no wish to be somebody else.
Always be yourself, because if you try and fake it or you try to be something your not, then eventually it becomes tiring, and hard act to keep up and eventually it will show up to others.
What is Cognitive behavioral therapy
Your circumstances will begin to change for the better when you decide that you were born to live a enjoyable, happy and successful life, instead of a life of fear, worry, struggle and unhappiness.
Cognitive behavioral therapy otherwise known as CBT is a talk therapy or self help thinking therapy that can help you to use new logical and better ways of thinking and perceiving you, your circumstance, events and your life.
CBT is a useful mindful tool that can help you pinpoint and change all your old negative, limiting and false beliefs that can lead to self destructive and negative emotions and unhelpful patterns of thinking.
CBT allows us to examine our thoughts to let us see if our thoughts are:
- Helping us/supporting us
- Making us feel good or making us feel bad bad
- Moving us forwards in a positive direction or holding us stuck in a bad feeling place
We have all get to easily hooked up into engaging in our bad feeling thoughts. The mistake many people make is they believe, accept and trust their thoughts and imaginations as if they were true.
But isn't it crazy to carry on engaging in and thinking bad feeling thoughts, when we know they're causing us so much endless stress, hurt and emotional suffering?
Ideally you want to think better feeling thoughts that are going to push you forwards in a positive direction.
Instead of giving all your time and energy to negative thoughts that are keeping you small, limited or stuck, why not give your full undivided attention to better feeling thoughts?
Because it is just as easy to think good feeling thoughts as it is to engage in bad feelings ones.
There is no escaping the fact that life can be hard at times and we all experience bad or negative things in our lives.
Therefore it is OK to feel unhappy, disappointed, frustrated or upset at times. But it is not OK or healthy for you to remain stuck in a negative state or mood.
Initially reacting negatively or feeling bad is a perfectly natural way to respond when life become really hard, painful or a real struggle for you.
But even through bad times are sometimes unavoidable.
What makes bad times even worse is how long you dwell on them, how much attention you give them and how long you stay down.
CBT is a tool that can help you to clarify and make sense of your thoughts and feelings.
Allowing you to be more mindful and self aware, which will give you greater control over your feelings and emotions.
CBT is also a great way to help you:
- Change your perspectives
- Get to know yourself better
- Bring out the best version of you
- Help you to create new positive thinking skills, habits and behaviors.
Even though, there is always more than one way to perceive every situation.
Most people focus on the worst case scenario and they give it their full attention.
The trouble is. When you perceive yourself, your situations or even others from a negative perspective or a negative belief filter.
Then this will cause a negative emotional reaction which can then produce a negative behavioral response from you.
When you have an experience or something happen to you.
You have two choices how you wish to perceive and react to it.
- You can become the victim of your circumstances
- You can learn something from your negative experiences and the use it to help you grow, expand and get better
How you choose to react and behave after your bad or negative experience.
Can be determined by the thoughts you have about that situation or experience.
This means that you can have two dramatically different emotional reactions from the same experience and situation, depending on how you choose to react too and perceive that situation.
Which can either negatively or positively affect:
- Your actions
- Your feelings
- Your self esteem and confidence
- Your behaviors
- Who you are and the course of your life.
The best thing to do after a bad experience, mistake or adversity is to feel the negative emotion for a short period, but not for too long.
I think where some self help experts go wrong is they tell you to immediately try and change the thoughts and feelings.
You can, express the emotion, if it makes you feel better.
But, when things go wrong.
Allow a day or a few hours to feel and process the emotion, just let it happen, without giving the feelings any attention.
Do not try and change the feelings, straight away.
Just allow the feelings to happen and focus on what you're doing.
You don't want to give the thoughts and feelings any attention or resistance at all.
Again, let the feelings be and let them happen.
When you awake the next day.
Accept what has happened or what is.
Then vow to yourself that you're going to come back better, wiser and stronger.
Begin to change your thoughts and try and see if you can learn something or make things better.
Setting your positive goals or intentions
To get the most out of CBT you first have to have a positive goal, something that you want to change, something you want to do or maybe something you want to become more confident at.
Because, when you set a positive goal or intention that this gives your mind a clear blueprint and path to follow.
When you begin to work on changing your thoughts and the more you begin to work on, changing the things that you would like to change.
This will create new positive habits and behaviors that can help you to build up the positive momentum which can help to keep you motivated and inspired to carry on and achieve more.
To get you started you can state your positive intentions or you can write down the thing, situations or things that you would:
- Like to do differently
- Like to achieve
- Like to change your career
- Like to try
- Like to better
- Like to change
- Like to be happier
- Like to feel less anxious
- Like to solve a problem
- Like to have more confidence
Once you have decided on what you want, then you can begin to work towards your goal or wants.
If it is your goal to reduce your anxiety or feel more confident then you can then identify and write down all the situations where you would like to feel less anxious or more confident.
Once you have decided on your specific goal or want. Ask the universe for help and guidance.
You can do this several ways:
- Write down your positive statement or what you would like
- Ask the universe or your mind
- Say or ask for help in the form of prayer
- Do as much research on the subject as you can, buy a book or you can find a lot of good help on google, bing or youtube
You already have what you want
If you are trying to create something new in your life ad you find it difficult at first then do not give up and return back to your old negative thinking habits, ways and behaviors.
Because it can take time to change how you think, feel, act, behave and become.
One concept many people struggle to grasp is the belief that they have to do something or learn something before they can create the life, the feelings and things they want and desire.
This can lead them to believe that there is something outside of them, which is separate from them.
That they must need to do or learn
Although it is good to learn new skills. The truth is, you already have everything you want, to create and manifest the life and things that you want.
Of course you may have to change your beliefs, subconscious programming feelings and thought processes.
But the truth is, you already have the capability to create everything that you want and desire.
And you can start to change anytime you want.
So you can begin to feel better and create everything that you truly want, by shifting yourself into a feel good energy and a positive new mindset and reality.
If you constantly doubt, self sabotage or beleive that how you feel, think and what you create is not in your own power and destiny then that's what future you will create.
Everything exist right now and everything exist simultaneously.
What creates how you feel and what you experience, all comes down to what you focus your attention on the most.
If you don't believe it or feel it.
Then this means that you're not in the energy that will create the very things that you want and desire.
The way to change how you feel and what you create can be done by changing your thoughts, feelings, perceptions, imaginings and actions.
The first step is to imagine yourself already having or feeling what it is you want.
If you want to be more calm, composed and confident socially
Imagine yourself, feeling calm, cool, composed and confident in specific social situations, where you feel you would like to be more confident.
If you would like to experience blissful feelings of inner calm, peace and balance
Imagine yourself on a beach feeling blissfully, calm, peaceful and relaxed
If you would like a happy, fulfilling, enjoyable and loving relationship
Imagine yourself already having a wonderful, happy, fulfilling relationship
If you would like to lose weight and be fit and healthy
Imagine yourself already having a slim, toned, body and imagine yourself feel great and having good health
If you would like more money or a better job
Imagine yourself already having lots of money or imagine yourself working in your ideal job or your ideal work environment
When you imagine yourself achieving or already having something then your mind will accept that it is possible and it will start to believe that you can have it, do it, become it or feel it.
Make it a habit to focus on or imagine yourself having or achieving whatever it is you want to be, feel or become.
Imagine yourself already having what you want or feeling more calm, happy and confident, then focus on how great you feel, how relieved you feel, how pleased you feel and how great it is.
Then whenever you start to feel negative or your having those old self defeating and self sabotaging thoughts.
Return to and flip over into that imagining and feeling that you want.
So instead of spending hours repeating affirmations or saying mantras to yourself over and over again.
Just imagine yourself having, feeling or doing what you want to happen, feel or be.
Everytime you notice those negative or self sabotaging and self defeating thoughts coming into your head, change them to your desired outcome.
Avoid thought suppression tactics at all costs.
Once a negative thought has been activated you cannot deactivate it and If you try to stop thinking about something you will think about it even more.
The trick and thing to do with worry or negative thoughts is, to do nothing and the best way to control your thoughts, feelings and emotions, is by not trying to control them.
Recognize they are just random thoughts. The only thing thing that is making them emotionally charged is the amount of meaning and significance that you give to them.
It is important to be aware and mindful of your negative and self destructive thought patterns.
When you have negative or anxious thoughts and feelings. Instead of trying to stop them or control them.
Let them happen, let your mind carry on thinking them and let the feelings carry on and fade away all by themselves.
You can let the thoughts and feelings carry on for a while, unchallenged and then you can decide what you're going to do about them
- You can continue to leave them and just allow them to carry on, until they fade away all by themselves
- You can turn the thoughts and images in your mind, white, like a blank screen
- You can change them or challenge them and the negative beliefs that's driving them
- You can reassure yourself that whatever happens you'll be OK or you can handle the situation
When you have a constant accumulation of negative thoughts in your head, each and every day, and everybody has them.
Then eventually that's who you will become and what life you create.
How you currently feel and what life your living is a result of your past thinking, beliefs and programming.
As soon as they enter your head, instead of following them and accepting them as being true.
Then pick the imagining or visualization of you already having, behaving or feeling the way you desire to be.
Like the examples above.
Imaging yourself already having, what you want and imagine yourself celebrating or feeling great about it.
Once you have got an image and feelings of you, already successful, already happy and joyous, already having supreme self confidence, already feeling calm and at peace, Already being fit, slim and healthy, etc.
Tag it with a positive statement like:
- I have supreme self confidence
- I always feel calm and composed under pressure
- I have unlimited wealth
- I have a great relationship
- I feel calm and at peace
- Or whatever else you want
Then, whenever you notice any of those old self sabotaging or negative thoughts.
Stop yourself and ask yourself.
What am I creating.
Then immediately imagine, the scenario you picked of you already having, being or feeling your desired outcome and finish it with your positive statement..
So, if you started to feel anxious, underconfident or negative about a specific social situation.
Flip over from your negative thoughts and imaginings and then return to your positive, imagined scenario of you already feeling, cool, calm and confident.
Do this every time, until it becomes and automatic way of thinking and feeling to you.
Reframing or thoughts and situations
If you keep on reinforcing the negative then you will create a negative experience, a negative self image and a negative outlook on life.
Negative thinking and fearful thinking will cause you to make your problem or worry much worse.
Thinking positive, alternative thinking and creative problem solving thinking in the face of fear and adversity can help you solve your problems.
Or it can help to motivate and inspire you to take action that will help you solve your problem or help you to become a more confident, stronger, happier and more capable person.
When you set your goals or intentions. Make sure that you say or write them down as a positive statements, terms or intentions.
Because, goals that are set with negative words, thoughts or statements, will not motivate or inspire you very much.
Try and avoid negative or non-motivational words such as:
- I must
- I really should
- I don't
- I hate
- I can't
- I'll never be able
- I must stop
Get into the habit of reframing and negative statements into more positive ones.
Some typical examples could be
Negative framed statements
I don't want to be overweight
I want to stop feeling anxious
I hate Modnay mornings
I should read more
Positive framed statements
I would love to be slim, fit and healthy
I would like to feel calm and at peace
Monday is just another day, which I intend to enjoy
Reading can supply me with so many positive benefits
When you set goals that are framed in a positive term or statement then it will make you feel more empowered, inspired and excited, which will help you to do any action work that is required.
Goals or intentions that are framed in negative terms and statements, make your goal seem like a chore or a task that you feel you ought to do rather than want to do.
One way to break your negative beliefs and negative thinking patterns is by challenging them, reframing them or changing them.
- Are your thoughts and beliefs true
- Are they helping you and do they coincide with reality or what is realistically, most likely to happen?
- Is there a better way or an alternative positive way of saying or thinking things
Humans are emotional creatures, therefore they tend to think, act and behave, based on how they're feeling at the time.
Rather than calming themselves down, first and then logically and rationally looking at the situation. So they can make their decisions or give their opinions, with a clear head.
Another human habit and tendency is to assume things or base their reactions, viewpoints and actions, based on their previous emotional experiences, trauma's or their old belief systems.
This can lead to:
- Jumping to conclusion
- All or nothing thinking patterns
- Catastrophic thinking and the over exaggeration of things, situations, outcomes and problems
- Mind reading
This is where you focus on and exaggerate the worst possible outcome and then you emotionally react to and accept that outcome as the only possibility, which is certain to happen.
Which closes the door on any other alternatives.
Causing you to either to worry yourself silly, make you avoid the situation or make you make plans to try and make sure the thing you're worried about, doesn't happen.
Using CBT to reduce your stress, anxiety and helping you solve your problems
The reason behind many people's problems is their previous negative emotional conditioning and patterns of thinking that has weakened their ability to cope with and deal with life's problems, challenges and adversities.
This can lead them to negative, unhelpful and unhealthy patterns of thinking and behaving.
Those who are more prone to low self esteem, depression, anxiety, anger, low confidence and addictive behaviors.
Have gotten themselves into the bad habit of emotionally conditioning themselves to think negatively and to feel bad.
Or they have trained themselves to respond to life events, experiences and situations in negative and self defeating ways, even when in reality, things are perfectly normal and fine on the outside.
Change the feelings as well as the thoughts
Although CBT can help your mind to look at better and alternative ways of thinking about yourself, your life and the world in general.
Sometimes changing your thoughts is not always the easiest or most effective way of going about things.
Most people think that it is our thoughts that cause us to feel negative, anxious or bad.
But very often, it is our feelings and our learned emotional responses that come before our thought processes.
Take fear and anxiety for instance.
The anxious thoughts are triggered by a
- Physical emotional trigger or stimuli
- A bad or negative memory
- An imagined emotional trigger
- When we learn that we have to face a stressful or challenging situation
Once your fight or flight response as been activated, positive thinking may not always help you to ease your anxiety.
Your thoughts, memories, feelings and emotions are all interlinked. What this means is the all can have an effect on each other.
This means that your bad memories are connected to your feelings and emotions. Therefore if you feel stressed, low or tense then this can remind you of your traumatic and upsetting experiences.
Change the way you feel and your thoughts processes will begin to change for the better as well.
Muscle releasing and tension exercises and deep belly breathing can help you to switch off your fight or flight response, but in some cases it may not be enough to fix deep-seated fears and anxieties.
However, deep belly breathing is a good tool that can help you ease anxiety and stress and help to promote better feelings.
Learning how to manage your feelings and emotions as well as learning how to sit and stand with the least amount of tension can improve your breathing and help you to feel more relaxed and at ease.
Because of the mind and body link. Any tension in the body can interfere with your breathing and cause you to breathe shallow.
Regular engaging in deep belly breathing can help you to switch off your fight-or-flight response and return you to a more relaxed state of mind and body, that is beneficial to your health and well-being.
The normal approach many people take when they develop fears, high levels of anxiety or general anxiety disorders is they use safety or avoidance techniques to help them manage with or control their anxiety.
When an anxiety attack strikes. They then try and resist, fight with or attempt to control or defeat their symptoms and sensations of anxiety.
This is quite understandable, because nobody likes to feel anxious, worried and stressed.
However, safety and avoidance techniques or thought and feeling suppression techniques are a big mistake that will actually make your anxiety worse, longer in duration and more intense.
We've all heard the saying.
"What you resists, persists and gets stronger"
And this is certainly true as far as anxiety goes.
We've all done it.
You feel anxious, you panic even more and just then want to avoid the situation or thing that makes you feel uncomfortable.
Or you get bullied by your thoughts and feelings to take others forms of prevention measures to avoid feeling anxious.
Yet there is a much easier and less painful way to deal with your anxiety, instead of deploying avoidance or safety techniques.
The first step is to give up trying to physically control, resist, stop or suppress your thoughts, feelings and emotions.
The less you focus on, try to control and obsess about your anxiety, the better.
If it arises do not try and stop it, suppress it, attempt to avoid the situation or run away or leave the situation.
What it is important to be aware of is.
The symptoms of anxiety are very much like the symptoms of excitement.
With both of these. Your heartbeat quickens up, you might feel sweaty and your breathing becomes shallow and rapid.
Yet even though anxiety and excitement are very similar.
The only real difference is. One is positive and one is negative.
It is our interpretation of the event that makes all the difference and what the anxiety or the consequences that you're worrying about happening, means to you.
And by that I mean, whether you associate the event, people or situations as positive or negative.
If you can change your perceptions and attitude or you can remove the consequences, then that can help to stop all the anxiety and emotional arousal.
If you're dreading or worrying about a forthcoming thing or situation.
Instead of engaging and following your thoughts and imagination. Think something positive.
You could tell yourself something like:
- That could be fun
- I'll look forwards to that
- I fully intend to enjoy
- I can handle it
Or you could totally accept what you're worried about happening and not care about it.
If you were feeling excited, you would not worry about something bad about to happen to you.
You would not wish to avoid the thing or situation that made you feel excited neither would you try and resist, stop, suppress or control your feelings.
You would probably just let them fade away all by themselves and you would quickly forget about it.
You should try and use the same approach when you feel anxious as you would if you felt excited.
On the onset of any anxiety.
Do not attempt to resist, control or want to leave or avoid the situation.
- Just feel and observe the feelings
- Take a few slow deep breaths, smile and release any tension
- Then just let it happen and allow the feelings to carry on
- Do not react badly, just take a step back from your thoughts and feelings, let yourself know nothing bad is going to happen so the anxiety is not necessary and let the thoughts and feelings fade away
When people fee; anxious or they're experiencing high levels of anxiety. Their emotional brain thinks that something bad is going to happen or they are going to die.
The reality in most cases is.
Your not going to die and nothing bad is going to happen.
Therefore, there is no need for you to deploy safety or avoidance tactics.
All you need to do, is to give up trying to stop or defeat your feelings and emotions and just let the feelings happen without you offering any resistance whatsoever.
Once you have returned back to a more calm and a relaxed state.
You can then start to challenge and change the beliefs that are driving your fears and anxiety.
Any form of exercise and deep relaxation techniques such as
- Tai chi
- Alexander Technique
- Deep breathing
- Self hypnosis
- Muscle tensing and releasing techniques
- Walking in nature
Will also help you to reduce your stress, anxiety and tension as well as boost your mood.
When you attach high levels of anxiety to specific situations and negative traumatic experiences and bad memories.
Then you may need to detach the emotional responses away from your feared situations or thing.
If you suffer with panic attacks or general anxiety disorder then you can join a community of thousands of people who have already overcome their high levels of anxiety with the Panic Away Solution.