Cure Anxiety and Panic attacks

  • linhlinh06

    khoảng 2 10 năm trước
  • find ourselves trapped in that negative "automatic" cycle of fear.
    Although this can be difficult to believe at first, our fears and anxieties are nowhere near as apparent to other people as they are to ourselves. In fact, we are blowing our anxieties way out of proportion in our own minds. This adds even more pressure.
    Most all people with social anxiety have a very difficult time believing this because the emotions of fear and anxiety are so very strong. ("If I feel this scared" they reason, "then everyone must notice it.")
    Especially, when someone exhibits physiological effects that accompany their fears, then the fear of other people noticing it... is very powerful.
    For example, people with social anxiety who
    ·       blush
    ·       sweat excessively
    ·       stumble with some of their words
    ·       exhibit facial and neck twitches or movements

  • linhlinh06

    khoảng 2 10 năm trước
  • ·       are self-conscious about body parts they think are ugly or unusual
    ·       or think that others can "hear" their heart's rapid beating
    assume that these internal, physiological events are noticeable to everyone. It is many times the case that these physical manifestations are noticeable to no one else.
    It is the anxiety that exists inside us that makes us feel that everyone is noticing our fear and embarrassment. But it is not true. In some cases, our physiological responses ARE noticeable to other people. Some responses are impossible to hide.
    Yet, these symptoms are never as bad as we make them out to be, and other people never notice them as much as we think they do.
    So, even if our nervousness shows, we have over exaggerated its importance to other people, because it seems so big and emotionally powerful to us. A substantial body of literature exists to support this.
    SO WHAT ARE WE ACTUALLY DOING TO OURSELVES? We are beating ourselves up over

  • linhlinh06

    khoảng 2 10 năm trước
  • our own internal anxiety - many times that no one else notices anyway.
    This may, in part, explain why it is so difficult for us to explain our problem to other people - and why other people, including therapists, have such a difficult time understanding social anxiety. We look normally, we talk normally, and no one usually notices our fear and anxiety.
    In the cases where they do, it's usually something small and insignificant, that the other person doesn't even think about very much. However, we feel it strongly - we know it's there - it is very powerful and emotional to us... but it isn't as noticeable to other people at all.
    We need to start seeing ourselves more rationally.
    Accepting Myself As I Am Right Now
    Healing begins when I accept myself.
    I accept myself for who I am and what I am.
    I accept myself for who I am because acceptance is the golden pathway to healing.
    I accept myself just the way I am today

  • linhlinh06

    khoảng 2 10 năm trước
  • I am a human being and there are parts of my life I want to change.
    There are parts of my life that cause me trouble and difficulty.
    Nevertheless, this does not change the inner "me".
    I accept myself just the way I am today.
    By accepting myself I am opening the door to healing.
    Therefore, I relax. I take a deep breath and peacefully relax.
    I am a good person. There is nothing wrong with the "me" inside - the "intrinsic" me.
    I accept myself, problems and all, because the more I accept, the stronger I become.
    Acceptance is a powerful process. When I accept myself, I have opened the door for change.
    When I let go and accept, there is a metamorphosis, a healing power that begins to flow in my life.

  • linhlinh06

    khoảng 2 10 năm trước
  • As I accept myself for who I am, everything else that is good, powerful, and positive fits naturally and completely into place.
    So, I accept myself the way I am today.
    As I accept myself, I will begin to change and grow.
    Acceptance opens the floodgates of healing and power.
    Without acceptance, there is only the struggling and the fighting of the past.
    I accept myself for who I am, because as I accept myself, I become a new person.
    There is healing in my acceptance. There is power in my acceptance.
    My acceptance allows the flow to surround me with its natural healing and power.
    I accept myself because I deserve it. I accept myself just as I am so that I can move forward in peace, calmness, strength, and confidence.
    Acceptance is the key and the core of my progress. I accept myself and allow this natural

  • linhlinh06

    khoảng 2 10 năm trước
  • pathway to emerge. I accept myself so that I can move forward.
    Acceptance is my strength and power. I accept myself and allow myself to change.
    Turning the Tables on ANTs, Part One
    Establishing New Realistic and Rational Thinking
    The brain is NOT like a computer. It is made up of billions of nerve cells that conduct electricity and release chemicals. Every time you REPLACE an ANTs thought with an accurate, rational thought, you are literally, physically, altering the circuitry of your brain. And the rational, positive thoughts are always stronger than the old negative ANTs thoughts.
    Only YOU can change your brain chemistry and neural pathways - by not accepting those poisonous ANTs thoughts and feelings. You must choose to focus, believe, dwell on, and take in rational, accurate thoughts and attitudes.
    Most of us have spent years and years being controlled by ANTs - but now it's time to change

  • linhlinh06

    khoảng 2 10 năm trước
  • our brain circuitry for good - and that is by surrounding ourselves with rational, accurate, realistic thinking.
    NEW STEP: If I can have worrying and anxious ANTs thoughts, then I can also have peaceful and calming thoughts.
    None of us were born with social anxiety. None of us choose social anxiety. All of us would gladly give social anxiety up this very moment if we could. Since you weren't born with social anxiety and the automatic negative thoughts and feelings that accompany it, this means that you can learn to think and feel differently. It means that, although it is not our fault we have social anxiety, at this stage there is no one who can get us out of this trap but ourselves.
    Put another way, you are not responsible for having social anxiety. But, you are the only one who can be responsible for your healing.
    Even at this point, you can choose some things. You can choose to stay stuck in the social anxiety maze or you can choose new thoughts and feelings instead. Therefore, I think I'll choose those new rational thoughts instead!

  • linhlinh06

    khoảng 2 10 năm trước
  • NEW CONCEPT: Turn that ANTs thought around.
    OK, this sounds good. But, how do you change those ANTs thoughts around?
    If you're worried about a situation, TURN THE THOUGHT AROUND.
    For example, if I'm worried about an upcoming event, I take the exact same worry and turn it upside down:
    "You know, this is really not as bad as I make it out to be. I exaggerate it in my mind. I blow it way out of proportion. Now I'm deliberately going to focus on something else. I know it does absolutely no good for me to worry."
    Or say this to yourself:
    "What good does it do to worry anyway? Worrying or anticipatory anxiety is an ANTs thought that can't do anything but lie to me. Since I know those ANTs are lying to me, this event may actually turn out to be a little better than I expected. I'll be OK - I've always made it through alive. I've gone through events like this before and I haven't died yet."

  • linhlinh06

    khoảng 1 10 năm trước
  • Remember: If you can build up negative things in your mind - you can more easily build up RATIONAL thoughts in your mind. The positive, rational thoughts are always more accurate, strong, and powerful than the old ANTs lies.
    Notice, when you act, you need to move your thoughts "up" a little.
    For example, say to yourself, "This is not as horrible an event as I once feared. This is an event I've had difficulty with in the past. But I'm a different person now. This event may still cause some anxiety, but it will be a little better than it was before."
    Notice, we are being very rational with our thinking. It is perfectly fine to say, "I have had problems with talking to strangers before." Your brain knows this and it is a rational statement.
    But we do not want to leave it there. We must continue. "BUT, I have made some progress and things are a little easier for me now, so maybe this time talking to others won't be quite as bad as I think it will be."
    So, you see, I am deliberately choosing to think

  • linhlinh06

    khoảng 1 10 năm trước
  • rationally, but I am not yet ready to go positive. So, I am going neutral.
    You can add all the neutral words you want to this statement so that it will be a true statement that your brain will accept.
    You can always say, "Talking to others has caused me anxiety in the past, BUT I have been learning some strategies that will make this easier. I am going to slow down, take a deep breath, use slow talk, and focus on what the other person is saying to me. I may have some anxiety, but perhaps it will be easier this time. Maybe it will be more manageable than it was in the past. Maybe by slowing down I will feel more comfortable and in control."
    This neutral statement you just made to yourself is very rational, and begins the process of changing your automatic negative thinking into automatic rational thinking.
    But we can not make the leap all at once. We can't go from years of negative thinking, to positive thinking with just a few statements or handouts.
    We must stay rational with our brain. So, turning the tables on the ANTs, part one, means that we

  • linhlinh06

    khoảng 1 10 năm trước
  • stay rational and at least make our thoughts neutral concerning anxiety-producing events.
    Turning the Tables on ANTs, Part Two
    Or Keep Turning Those Thoughts Around
    Many of the tasks we're working on in real life are things that we have found to be anxiety causing in the past (big surprise here!) But now we're actively working on doing these things, and it is essential that we TURN AROUND our beliefs and thoughts WHILE we are doing them.
    Why? Because you can expose yourself to anxiety-causing situations over and over again - and it still never reduces the anxiety. In fact, I was exposed daily to very large social fears that emotionally crippled me - and facing my fears only made things worse.
    Why? Because I didn't face my fears in the appropriate way. I never knew how to do that. I only set myself up for defeat and failure.
    For many years I thought if I met a big anxiety-causing situation, stuck with it, and conquered it

  • linhlinh06

    khoảng 1 10 năm trước
  • I would be over my social anxiety. So, sometimes I tried this.
    You know what happened.
    That big anxiety situation was too strong for me. It was too intense. There was too much anxiety for me to handle, and so I crashed and burned.
    My feelings about myself plummeted, I became depressed, and I was surer than ever that I would never get over this dreadful traumatic social anxiety.
    By facing my fears in this way, I was handling the situation incorrectly, although I didn't know it at the time. I should have been facing one small situation, learning to be successful at it, and then moving on to the next small situation. After a while, all the small situations in which I became successful, turn into bigger situations, and my anxiety begins to diminish and no longer be in control.
    Many of us ARE exposed to anxiety-causing situations every day of our lives. It may be at work, a social occasion, college classes, or some other necessary responsibility (things we usually can't

  • linhlinh06

    khoảng 1 10 năm trước
  • avoid) - but simply exposing ourselves to the fearful activity is not enough.
    Exposure, by itself, done in the wrong way, means the anxiety NEVER goes away - even if we've performed that fearful activity every single day of our lives for twenty years! That explains why "facing your fears" or "flooding" yourself with fearful anxieties does not work for people who have social anxiety.
    We do need practice and systematic exposure. And we do need to gradually work up to meeting our fears. But the biggest mistake we - and many times - therapists make, is to force a person to meet their fears before they are ready.
    Everything we do in this series is leading toward overcoming social anxiety.
    So, why haven't I suggested that you go out and make a speech in front of a hundred people yet? Answer: Because most of you are not ready to do that yet. But you may be ready to talk to that one person you've never talked to before.
    The secret to this "face your fears" analogy is that you can only face one fear at a time, and it

  • linhlinh06

    khoảng 1 10 năm trước
  • avoid) - but simply exposing ourselves to the fearful activity is not enough.
    Exposure, by itself, done in the wrong way, means the anxiety NEVER goes away - even if we've performed that fearful activity every single day of our lives for twenty years! That explains why "facing your fears" or "flooding" yourself with fearful anxieties does not work for people who have social anxiety.
    We do need practice and systematic exposure. And we do need to gradually work up to meeting our fears. But the biggest mistake we - and many times - therapists make, is to force a person to meet their fears before they are ready.
    Everything we do in this series is leading toward overcoming social anxiety.
    So, why haven't I suggested that you go out and make a speech in front of a hundred people yet? Answer: Because most of you are not ready to do that yet. But you may be ready to talk to that one person you've never talked to before.
    The secret to this "face your fears" analogy is that you can only face one fear at a time, and it

  • linhlinh06

    khoảng 1 10 năm trước
  • needs to be a small fear to start with. We must always move up the pyramid or hierarchy slowly and in a deliberate, well-planned-out manner.
    For example, if I don't feel I can introduce myself to a small group, I may be ready to introduce myself to one new person, depending on the situation and circumstances.
    By taking each new step slowly as it comes along, and repeating it, I am working against my anxiety in a positive, permanent way.
    I always tell my people during their appointment, "Go ahead and avoid things for now." Why? Because they are not ready for big anxiety steps. They need to get the cognitive strategies in their heads first, before they move out into the real world. And when they do move out into the world, it needs to be slowly and within the boundaries of common sense. Success builds upon success; it never builds upon failure.
    In case you're wondering, people do eventually face their fears slowly, and in order, until they feel successful and more confident with each one. As they feel successful and more confident, they want


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