Do you ever feel anxious? It was a white knuckle, heart stopping, and nausea inducing fear and panic?
Many of us have experienced this feeling.
Our fears can quickly overtake you if you're not careful. But here are two simple Cognitive Behavioral Therapy (CBT)-based technique that can help to zap your anxiety.
If you put these tips into practice you can begin to overcome your feelings of anxiety, panic and fear.
Face your fears
Sometimes the best way to overcome anxiety is to face your fears. The things that scare us can become excessive and not in accordance with the triggering event or thing (like when someone has a phobia of spiders are harmless - spider can not hurt them -. But the response as if the spider is a threat lethal)
With fears and phobias 'big', Cognitive Behavioral Therapy approach is to confront them using a process like this:
1. Fear break into small steps numbered. Put the most frightening steps on the bottom and at the top of the most frightening. Eg if you are afraid of dogs what would be the most frightening steps you can take (see the picture of a dog?) And what would be the most frightening (petting a dog?)
2. Work through your list, take each step in the order you have listed them. Just proceed to the next step once you really nailed that before.
3. Keep on top of every step until you actually have to lick. You may feel nervous - even anxious at first - just remember to acknowledge the progress you have made and congratulate yourself. Celebrate every achievement - even seemingly small, will help build your confidence in the face of fear.
4. As you work through your list, you will begin to see the power you grow and your fears diminished. This may feel uncomfortable but it was worth it.
Is Your Fear Fact Or Fiction?
When you are filled with anxiety is very easy to get your fears out of proportion and exaggerating the threat level. You can overcome this by looking at things logically and assess how real the threat is. Here are some questions to help:
1. What's the worst that could happen?
2. How likely is it really happening? Most of the things that we fear are very likely to happen - but we worry skews our perspective.
3. Even if the worst happens DID - how did you handle it? Often even in times of great challenge we can find a spare power we never realized that we had. Think of the challenges that you faced in the past - how did you survive and grow. Although you would not choose to go through tough times, you've passed them all and can - if you have to, weather them again.
Says like Christopher Robin to Pooh-Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think ".
Above all, remember that we have a lot of feelings and emotions that come and go. We all feel fear and anxiety from time to time. It's normal. But there are things you can do when you grow up fear and anxiety gnawing at you.