14 Anxiety Management Strategies
1. We will try to accept the fact that we sometimes feel out of control of our lives because of feelings of anxiety or panic. By accepting the fact that we have an anxiety disorder, without passing judgment on ourselves, we have taken a major step in recovery.
2. Our self-talk, which tends to be shaming and non-permissive has been partly to blame for our anxiety or panic. It continues to be a problem because it affects the intensity and duration of these feelings. It will help if we practice and inner dialogue that is nurturing. We might begin by giving ourselves permission to be anxious.
3. We will try to allow the sensations of anxiety or panic, not resisting them but just letting them happen. It will help if we do not attach danger to these feelings.
4. When feelings anxious, we will try to slow down, not only in our actions but in our thinking as well. When we feel a need to rush ahead, it will help if we try to focus on the moment.
5. With the onset of intense anxiety or panic, our first reaction is to try to stay in control. It will help if we practice letting go; the less we attempt to stay in control, the more in control we will feel.
6. We will try to take risks rather than continually avoid places where we feel anxious. It will help if we reassure ourselves that we are not in any danger and that we can function well even when we’re uncomfortable.
7. When catastrophizing with the what-ifs, we will try to be permissive of them and not fight them. It will help to realize that they are only thoughts and that chances are they will not happen. It might also help to affirm that we carry our safety within.
8. We will try to develop a more helpful attitude toward our anxiety disorder by learning more about it, thus removing the veil of mystery. By talking about it, we also lift the burden of a deep, dark secret.
9. When approaching a situation where we feel nervous, we will try to take it one step at a time, keeping our expectations low. It will help if we think of it as an opportunity to practice.
10. We will try to accept setbacks as a normal and necessary part of our recovery, trying to see them as temporary. It will help to remind ourselves that even though we feel as if we’re starting over, we never really go back to square one.
11. We will try to take the time limit out of recovery, seeing it as open-ended. It will help if we try to accept where we are right now without comparing ourselves with past progress, and at the same time, try to be accepting of the possibility of any future anxiety.
12. During our process of recovery, we can reach a point where we no longer anticipate the occurrence of panic attacks. When we no longer care whether we panic, the attacks will eventually subside.
13. Although we sometimes feel helpless, we might try to be receptive to the idea that each of us has inner strength to draw upon when necessary.
14. As we gain a better understanding of our anxiety problem and move ahead in our recovery, we can continue to benefit by reaching out to others who need support and encouragement.
- Embracing the Fear: Learning to Manage Anxiety and Panic Attacks, Judith Bemis
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