1. Statements to Manage Anxiety
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The goal is to put a stop to the thoughts that lead to anxiety and replace those thoughts with realistic rational thoughts. Then, when these self-statements are practiced and learned, your brain takes over automatically. This is a form of conditioning meaning that your brain chemistry (neurotransmission) actually changes as a result of your new thinking patterns.
First, use thought stoppage. Be gentle but firm about it. “STOP! These thoughts are not good for me. They are not healthy or helpful thoughts, and I have decided to move in a better direction and learn to think differently.” Then, pick two or three rational and realistic statements from the list below that seem to help you, and repeat them to yourself each day. (You don’t have to believe them fully yet - that will happen later. |
General statements when anxiety is near
1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous – it is just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.
3. That picture in my head is not a healthy or rational picture. I’m going to focus on something healthy
like ____________
4. I’ve stopped these negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts and that makes me happy.
5. So, I feel anxious now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me to continue to get better.
Statements to use when preparing for a stressful situation
1. I’ve done this before, and I know I can do it again.
2. When this is over, I’ll be glad I did it.
3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.
4. The feeling I have about this doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to “walk” forward until I pass right through it.
1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.
2. Anxiety is not dangerous – it is just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.
3. That picture in my head is not a healthy or rational picture. I’m going to focus on something healthy
like ____________
4. I’ve stopped these negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts and that makes me happy.
5. So, I feel anxious now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me to continue to get better.
Statements to use when preparing for a stressful situation
1. I’ve done this before, and I know I can do it again.
2. When this is over, I’ll be glad I did it.
3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.
4. The feeling I have about this doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to “walk” forward until I pass right through it.
2. When Panic Comes
Your brain just fired adrenaline and it is surging through your body. Take notice of the current time because this won’t last very long. The adrenaline will metabolize quickly, and you will return to feeling normal. The surging adrenaline may feel very uncomfortable: racing heartbeat, difficulty breathing, scary racing thoughts and more. But the good news is that these physical sensations are not dangerous. Let me repeat that. These physical sensations are not dangerous, just very uncomfortable. You will return to feeling normal as soon as the adrenaline finishes metabolizing.
To avoid hyperventilating focus on taking slow deep breaths. While continuing with slow deep breaths, keep repeating to yourself that adrenaline surges are not dangerous, just uncomfortable. Keep disputing the scary irrational thoughts and telling yourself the truth.
Now recheck the time. The passing of time is on your side as waves of sensation surge through your body. Sometimes writing truthful rational statements down over and over helps the time pass as the adrenaline continues to metabolize. Remember slow deep breaths. You may find it helpful to repeat listening to this audio several times.
The main problem is that the adrenaline fired so quickly and with such intensity, that it scared and confused you. It is those scary confusing thoughts that are continuing to fuel the anxiety. The thoughts are irrational because there is no real fear here. As you practice letting the sensations pass through your body and learning how to change your thinking from fearful to neutral, you will become better and better at managing these panic attacks. In many cases they will lose their power and discontinue completely.
To avoid hyperventilating focus on taking slow deep breaths. While continuing with slow deep breaths, keep repeating to yourself that adrenaline surges are not dangerous, just uncomfortable. Keep disputing the scary irrational thoughts and telling yourself the truth.
Now recheck the time. The passing of time is on your side as waves of sensation surge through your body. Sometimes writing truthful rational statements down over and over helps the time pass as the adrenaline continues to metabolize. Remember slow deep breaths. You may find it helpful to repeat listening to this audio several times.
The main problem is that the adrenaline fired so quickly and with such intensity, that it scared and confused you. It is those scary confusing thoughts that are continuing to fuel the anxiety. The thoughts are irrational because there is no real fear here. As you practice letting the sensations pass through your body and learning how to change your thinking from fearful to neutral, you will become better and better at managing these panic attacks. In many cases they will lose their power and discontinue completely.
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Click the palm tree, press the play arrow, and remain calm If a panic attack begins, it may be helpful to listen to this audio version of when panic comes. If you save this site to the homepage on your mobile phone, you can access the recording wherever and whenever panic surges.
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3. Guided Relaxation Practice
Many people worldwide use these guided relaxations to help manage unhealthy anxiety and stress. Although they are effective when utilized occasionally or several times a week, a good way to familiarize your mind and body with this process is to practice the relaxations twice daily for 30 days. Once around midday and then again in the evening. Continually bringing the mind and body into a deep state of calm has many physical and emotional benefits. By doing these two relaxations each day, you are only investing 24 total minutes of your time.
Sit or lie down and make yourself comfortable. Then, click on the corresponding picture, follow the guided instructions and relax.
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Midday
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Evening
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If you would like to try a diverse and effective collection of different types of guided visualizations, hypnotherapy, and progressive relaxations for sleep, click on the green Deep State of Calm button.
4. Self -Report
The Self-Report is an effective recovery tool for maintaining awareness of the here and now. Maintaining awareness of what is unfolding during each twenty-four hours helps us avoid excessive guilt about the past and worry about the future. Repeating the self-report and personal inventory on a daily basis, helps add structure to our lives. We can learn to observe healthy or destructive patterns beginning to develop. Then, correct mistakes and change behaviors if needed. Above all else, maintaining focus on the present helps us avoid feeling overwhelmed by the accumulation of stress and anxiety. When you wake up, take a few minutes to identify your feelings and thoughts. Follow this by deciding the things you would like to do from now until you go to sleep. Now document this information on the Self-Report form below.
5. Personal Inventory
Complete the day with a brief recap. Include challenges and coping strategies used to meet challenges. Also include any enjoyable activities and achievements. This helps to improve accountability and increase positive feelings about yourself. Document on the personal inventory form.
6. Walk to Wellness
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Click the Picture, press the play arrow, and step in timeFive up tempo songs, each recorded at a slightly faster speed than the previous one, move you through the workout. For those using a treadmill, simply set the MPH of each song according to the voice instruction on your computer or mobile phone. You will be walking right in time with the music.
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7. The Art of Struggle Reduction
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This is an interactive workbook. Just click on one of the topics to learn the concepts and participate in some of the written exercises.
Oneness From Now Until You Go to Sleep Make Hills Out of the Mountain The Water Globe Emotional Well-being Baseline Empty The Tank The Integrity Flower The DTM Scale Reduce the Struggle Progressive Relaxation A Word About Relationships |
8. Dr. Claire Weekes
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Dr. Hazel Claire Weekes MBE (11 April 1903 – 2 June 1990) was an Australian general practitioner and health writer; she also had an early career as a research scientist working in the field of comparative reproduction. She is considered by some as the Pioneer of modern Anxiety treatment via Cognitive Therapy. She continues to be noted for her books on dealing with anxiety disorders. Many of today's anxiety self-help books continue to cite her work. To listen to Dr. Weekes, click the play arrows. To purchase her book, click on the cover. |
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9. New Harbinger Self-help Workbook
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Celebrating 30 years as a classic in its field and recommended by therapists worldwide, The Anxiety and Phobia Workbook is an unparalleled, essential resource for people struggling with anxiety and phobias.
Living with anxiety, panic disorders, or phobias can make you feel like you aren't in control of your life. Tackle the fears that hold you back with this go-to guide. Packed with the most effective skills for assessing and treating anxiety, this evidence-based workbook contains the latest clinical research. You'll find an arsenal of tools for quieting worry, ending negative self-talk, and taking charge of your anxious thoughts. |
10. Counseling sessions
The fee for a 1 hr. counseling session is $75. You can receive counseling in the comfort of your own home using zoom video counseling. For more information on how to begin getting help, email, text, or call Tom Diffenderfer CAIP, LADAC II, QCS 615-904-9338 tom@helpwithanxiety.com
11. Daily practice
Having access to the remain calm strategies and methods will not be very helpful if you don’t learn how to use them and practice. To that end, I have made a list of daily activities you can use as a guideline. Get yourself into a routine of learning how to relax your mind and body. Start doing some light exercise and begin practicing new ways to perceive neutral events. Begin to understand and implement struggle reduction thinking.