3 Instant Calming Techniques for Anxiety
Cognitive Behavioral Therapy Tools That Anyone Can Use
Is your anxiety taking over your life? Do you feel like it is starting to have an effect on your everyday routine? Are panic attacks happening more often? While many will tell you to simply stop worrying so much, on this page our therapist will share some tips that will instantly give you a sense of relaxation and help you take back control. Linda L Anderson MS is a professional who uses cognitive behavioral therapy to help patients with depression, anxiety disorders, and other conditions deal with the challenges life throws at us.
Tip #1: Focus on how your feelings will change
Feelings are fluid and inevitably change. So even if you find yourself feeling anxious right after a very positive experience, think about what your feelings will be once you have started to feel better again. Imagine the very first little sign that proves you are getting better. Feelings constantly shift, and even just remembering this is useful. The next tip is more behavioral than cognitive.
Tip #2: Act normal
Your anxiety is your survival response. You must remember that it is not an illness but a response that can go wrong, sometimes to the point that it hinders rather than helps you. Your response kicks in because it senses a threat, even though there might not be a real one. One way to train this response to be selective is to give it feedback and let it know that you do not need it right now. Breath deeply, adopt an open body posture and smile!
Tip #3: Understand the underlying assumption and chase down logical conclusions
If you feel anxious about something, it is because you have a fear of some consequence. Try to ask simple questions and find answers to them. For instance, if you are attending a party and feel distressed ask yourself, what consequences do you fear. You might decide you fear meeting new people or someone who does not like you. Well, try to remember the people who do like you! Describe what your fears are, and you will see that the end results will not be so catastrophic.
It is important to remember that strong feelings shape thoughts, not the other way around. You can directly lift and calm feelings. Working to re-frame thoughts can be really useful. Keep in mind that feelings always change and focus on how you expect any current unpleasant feeling to change. This alone can begin to bring about the very expectations you have imagined.
If you think that you might benefit from a cognitive behavioral therapy, seek assistance from a professional with years of experience in this field. If you are living in Seattle, WA, let Linda L Anderson MS be your guide. Call (206) 782-7448 for advice.