Picture your favourite scene from a visualisation recording.

It was an extraordinary switch from complete confidence to imding panic . Many forms of exercise are taken outdoors, in the fresh air and in natural surroundings, and there is some evidence that this is good for our mental health (but see below for exercise tips for housebound people). If someone I knew had this thought, what would I say to them? More about breathing Now you can learn a little more about breathing. Anxiety makes you tense, and tension make you breathe in a shallow, fast way, using only the top half of your chest. Youll acquire a set of simple tools that will help you to feel better, more in control of your life and more confident. Finish by pushing your stomach up a little to push out the last of the stale air. Complex emotions Complex emotions are longer lasting and linked with your thought processes. However severely restricted you are, starting from where you are now, you can make improvements in your situation. Now clench your stomach muscles tightly. A relaxation tape or CD - organize this now, before you start work, so that you have it to hand when you need it. This includes everyday functions such as attending class, going out to dinner at a restaurant, or even going to work. First and foremost, you MUST realize this Anxiety attack for what it is when you are having one. They are also conditioned by your past experiences, especially as you were growing up - your family, your community, your wider culture all have a part to play. If thats you, then you have an extra level of challenge, but remember, theres plenty of things you can do that are nothing like school games. If your doctor is not experienced in tranquilliser withdrawal, then ask for a referral to someone who is. ABOUT EXPOSURE The thing that helped me the most was taking the time to visualise the exposure before I did it. Are you resisting recovery? Being dedant on other people to manage your life and your Anxiety also affects your self-confidence. Natural environment type (those involving physical situations or natural phenomena, e.g.

We suggest that you ask them to talk to you calmly, to ask you if you feel you can go on just a little longer, and if you cant, then they accept that the goal will stop there.

Aim to breathe in and out about eight times a minute - you might find this difficult at first, but persevere. Refer to specific behaviours rather than making sweeping statements. Being in an enclosed space such as a lift or tunnel. With self-fulfilling prophecies you can set goals that include risking them coming true, because youll also include the risk that they wont come true at all. The weekly visit from the person who kindly did your shopping may have been a highlight in a life with no social contact, but now you do your own shopping and you dont need them any more. But I started to feel that my emotions were numbed. Just let the attack happen naturally, and in most, if not all, cases, their bodies will help them come out of the 'hot' zone all on it's own. Those people who are very sensitive to caffeine would be best to give it up permanently. And yet other Anxiety sufferers have never experienced a panic attack, and never will. Look down the checklist in Chapter 37 and choose three types of negative thinking that you are ready to work on. Mental distractions Counting - choose something to count - red cars, lampposts, people with hats on - to take your mind off the anxious feelings. Similarly, you may find yourself facing great difficulties in a relationship. Give your Anxiety a score out of 10, and note whether monitoring your thoughts made any difference. Your goal must be Specific. A person with, say, social phobia, has to find a way to stay in social situations - they have to do something they dont want to do. A person with Anxiety is not going mad, and neither Anxiety nor panic will make anyones heart stop beating. Like all Anxiety sufferers, your first steps in exposure work will be mainly a test, to see if it is really true that these awful feelings are caused by Anxiety and that Anxiety can go down. I just want to be my old self again - this is not Achievable, because every experience changes you, and so you will always be a different person from the one who fell into the black hole of Anxiety. You may need to go round more than once, but you can keep coming back, and each time it will get easier. Take note of any other problems youve had, and how you overcame them.

Blustering bully, or evil shadow?

Youve got to find out what suits you. Understanding Alcohol, Nicotine and Other Drugs Alcohol Many anxious people resort to alcohol in the belief that it helps them cope with stressful situations. In particular, use it when you are in a situation that is difficult for you, where you might panic or become very anxious. What if I make a mistake? Now compare this with a similar question, So what if I make a mistake? Ill take the driving test again and be better prepared! I take any opportunity I can to help with self-awareness. I dont underestimate my ability to cope, because Ive coped twice with difficult bereavements. Anger gives us energy, and you can use that energy to drive yourself through a difficult exposure session. It could make the attack that much worse for them. If you think you have the energy and motivation for this, then self-help for your Anxiety is worth trying. Life will continue to present challenges. Remember, this is an embarrassment disorder, or one that makes the sufferer believe they are, or are going, crazy. Maybe you visit your doctor straight away, maybe you struggle on alone for as long as you can, but sooner or later you will be told that its Anxiety. Pride - at your achievements so far. I use a computer programme that monitors heart rhythms and it shows you the importance of regular even breathing for coherence. Lets look at the situation objectively. They all understand the suffering that Anxiety causes. They include adrenalin, but you need that adrenalin. Now I am off the medication that made me so tired but drinking too much coffee has become a habit. The counter statement needs to be repeated over and over again until you find yourself automatically thinking the new positive thought every time the old negative one comes into your mind. There is no need to sd hours monitoring your thoughts, arguing with yourself or haggling with yourself over just how much work youre able to do. Similarly, you may find yourself facing great difficulties in a relationship. When I had anxiety badly I never drank at all, my mother used to say what do you want to drink for, it does you no good at all, but now I like one drink in the evening. Your Sleep Patterns Sleep can become a major worry for people with Anxiety. Instead try to work out if there were any special circumstances that might have caused the setback.