Pocket Therapy for Anxiety by Edmund J. Bourne

Author:Edmund J. Bourne
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2020-10-07T20:38:36+00:00

Maintaining the Right Attitude

Approaching fearful situations with the right attitude is as important as (if not more important than) learning specific strategies for exposure. The following attitudes are particularly important in increasing your ability to effectively face and overcome your fears.

Accept bodily symptoms of anxiety. Refrain from fighting or running away from your anxiety during exposure.

Stay grounded in the present moment. Anxiety begins as a physical reaction and is aggravated further by “what-if” or catastrophic thoughts. The more you can stay grounded in your body in the present moment, the less you’ll be carried away by such thoughts. During the coping phase of exposure, abdominal breathing is an excellent way to stay grounded in your body.

Know that fear always passes. No state of anxiety is permanent—it always passes. The body metabolizes excess adrenaline in five to ten minutes, so the worst degree of panic you might ever experience is not likely to last beyond this.

If you’re anxious in the situation, you’re already beginning exposure. When you face something you fear, you almost inevitably experience some anxiety. Every time your anxiety recurs, you can confidently remind yourself you are a step closer to being done with it.

Exposure always works—with practice. There is no fear that cannot be overcome by repeated exposure. Exposure always defeats fear, if you’re willing to persevere with facing what you fear again and again.

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