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From: MsMonarchdancer on 8 Oct 2008 12:05
ANXIETY REDUCING TECHNIQUES

1. Retreat to a safer place or person, or at least move away from your
present situation

2. COGNITIVE COPING STATEMENTS:
Immediately start to talk to yourself or to someone else. Use positive
statements such as "I can handle it", "It`s just anxiety", "It will
pass", and "Nothing terrible will happen to me. Ask yourself, "what am
I telling myself that`s scaring me"? Remember, NO PAIN, NO Gain.(Some
discomfort is helpful)

3. Take deep , slow breaths

4. Do things slowly

5. DISTRACTION or EXTERNALIZATION: Distract your mind. Put it on
something else, such as the coins in your pocket, familiar fragrances
or object from a safe place or person. Describe what your senses tell
you. STAY IN THE PRESENT.

6. Picture your calm place. Look at an actual picture of a vacation
spot, child or pet. Carry this picture with you.

7. Question or challenge the negative thought.....Don`t accept it as
fact.

8.THOUGHT STOP/THOUGHT SWITCH: When you find yourself thinking "What
if", STOP and switch your thoughts to "SO WHAT IF"?, or other positive
thoughts. Accentuate it with a rubber band.

9. EXPECT and ACCEPT the anxiety to be there, so you are not startled
by it. Talk to your anxiety.

10. EXPRESS the fear to a piece of paper, a tape recorder, or another
person. Expressing the fear makes it go away.

11. Elizabeth, "THIS IS THE BIG ONE"! In reality, IT`s No DIFFERENT
from the others. Every reaction seems to be the worst. If you feel
brave, try to make the anxiety more intense.

12. Give a number to your anxiety from 1 to 10. Notice it go up and
down.

13. Don`t fight the fear, float with it and let time pass.

14. Take an action. Don`t sit and wait for the anxiety to build.

15. Try to keep your muscles relaxed.

On the back of the card is this info:


THINGS TO REMEMBER

1. These feelings are normal body reactions, but at a more intense
degree. They are distressing, NOT DANGEROUS.

2. Don`t add frightening thoughts.

3. Watch the anxiety rise and fall.

4. Observe how you can function with a low to moderate level of
discomfort.

THE 5 R`s

REACT: Approach the situation until you react only up to a #3

RETREAT: Stop or back off. Walk away from the situation, either
physically
or imaginarily. Retreating is NOT COWARDLY.

RELAX: Distract your mind and allow yourself to relax.

REPEAT: Return to the situation and repeat the process. Try to never
leave a
situation on a negative note.

REWARD YOURSELF: (6th "R") for your efforts.

Jackie
~*~Millions long for immortality but do not know what to do with themselves on a rainy Sunday afternoon~*~
~Susan Ertz~

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