The Anxiety Sisters' Survival Guide by Abbe Greenberg & Maggie Sarachek

Author:Abbe Greenberg & Maggie Sarachek [Greenberg, Abbe & Sarachek, Maggie]
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2021-09-14T00:00:00+00:00

TLC

In addition to the aforementioned techniques, we have our own strategy for dealing with panic. It’s called TLC and is based on the principles of grounding, distraction, and self-talk.

Talk to yourself

Loosen all constraints

Cool down

What does this mean, exactly?

Talk is about saying words to yourself aloud. These words can be anything soothing or a particular mantra you like. But you must at least whisper the words, so your ears can hear them.

Why? We have said before that there is copious evidence for the effectiveness of self-talk, but here’s another interesting factoid: an educator named Edgar Dale, who conducted research on how we learn and retain information, discovered that while we typically remember only 10 percent of what we read and 20 percent of what we hear, we retain 70 percent of what we say out loud. So it seems that saying is believing. Also, speaking engages your auditory sense, which is grounding in and of itself.

When you talk to yourself aloud, remind yourself that what you are feeling is panic. Your physical symptoms are the result of anxiety and they will pass. It’s very important to talk to yourself in a calm and reassuring tone—like how you would address a scared child or another Anxiety Sister. Here are some suggestions:

“Breathe in, breathe out.”

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