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Patients also learn how their thinking patterns contribute to their anxiety and how changing their thoughts can help minimize symptoms. At the same time, anxiety management is often a component of exposure therapy, wherein patients learn deep breathing and relaxation techniques
We have a separate article on anxiety management and how to cope when an anxiety attack presents itself. Having effective coping techniques when panic sets in can improve your chances of overcoming your fear by a great deal.
If you continue to avoid situations because you are feeling anxious, it only makes it harder to overcome your anxiety. When you avoid doing something, you often convince yourself that there is a very good reason why you are not doing it. If you continue to avoid situations, no amount of thinking about it in another way will actually help you overcome your anxiety in the situations. The more often you do something, the easier it becomes each time.
Here are some helpful tips to keep in mind when practicing exposure therapy:
1. Take everything one step at a time - don't jump in the deep end first. Take a small step and work you way up to the most uncomfortable situations.
2. Stay in the situation and try not to leave if you suddenly feel anxious. Implement some of the other techniques such as rational thinking, focusing, breathing and relaxation. Of course, if you absolutely have to leave, then do - it is suggested that you try and do it again as soon as possible. Alternatively, try and back away a little bit, instead of leaving the situation completely.
3. Doing something once can be interpreted as a fluke! The more often you do something, the more you will start to feel more comfortable (the more techniques you implement, the greater the ability you will have to control your anxiety)
4. There will be ups and downs. These are a part of life, and some days you will have good days, and some days you will not have such good days. Try not to beat yourself up on the not so good days by engaging in negative self talk. Rather, accept it for what it is - a not so good day!! Go back to the drawing board and set your goals a little lower until you are feeling stronger and more confident again.
5. Try and be aware of all your avoidances. By not doing something that you fear, you are only making it harder for yourself. Avoidance is only an excuse and keeps your fears going. If you have engaged in some anxiety education, you will be more aware that it is you who is controlling your anxiety, so it is you who can decrease and manage it as well. It just takes some practice (and patience!!!)
It is also important to try and be aware of subtle avoidance when overcoming high levels of anxiety. For example, you might go to a party and talk to only a few people you know well, avoiding meeting new people. Or you might travel 10 miles to go to a shop rather than visit the large shopping centre 1 mile from your home.
For tips on list of phobias and commitment phobia, visit the Phobia List website.
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