Cure Anxiety and Panic attacks

  • linhlinh06

    khoảng 1 10 năm trước
  • to move up their ladder or hierarchy, to try another anxiety-causing situation.
    To turn the tables on the ANTs we must stay rational and we must move slowly, but systematically, forward.
    Turning the Tables on ANTs, Part Three
    or
    Your Brain Hears and Believes Everything You Say
    Everything you say is "interpreted" literally by the brain.
    That is, if we remind ourselves that a particular situation makes us fearful, then we are REINFORCING the idea that when we are in that situation, we will be afraid. If we continue to reinforce our anxiety, the real life fears that we face will grow stronger.
    That's why we can (and have) been exposed in the past to many highly-anxiety arousing situations - and even though we went through them time and time again - this "exposure" to a fear situation did not make us any less fearful

  • linhlinh06

    khoảng 1 10 năm trước
  • We were still just as afraid of the situation after we did it the hundredth time as we were when we did it the first time.
    In order to get over these fears, we need to begin to change our thoughts and statements about what we're doing behaviourally (or how we are acting).
    For example, speaking in public is something most people with social anxiety find very difficult to do. But, if we constantly remind ourselves (and our brain) hat we think it is horrible, scary, and anxiety-producing, then it will ALWAYS be horrible, scary, and anxiety-producing.
    We are reinforcing our own fears and making them stronger every time we repeat this statement to ourselves.
    We are SABOTAGING ourselves and our own best interests. Why should we do that? It's because we've never been told this before.
    For over 20 years, I sabotaged myself. I kept viewing public speaking as a horrible, traumatic experience, even though I did it fairly well. But just the thought of talking in front of a group of people brought up all my social anxiety fears

  • linhlinh06

    khoảng 1 10 năm trước
  • My self-talk ran something like this: "Oh, my God, this is horrible. I'll be standing there in front of all those people and I won't know what to say. Everyone will think I'm stupid. Then I'll really feel like a fool. My words won't make any sense. I'll blush and stutter. My voice will go weak on me and then give out. Everyone will see my fear and that will be even more embarrassing."
    Because I didn't change my thinking habits - because I didn't turn the tables on the ANTs - my fears about public speaking never went away. The fear was always there. Every public presentation I gave was a nightmare. I started days and weeks ahead of time having anticipatory anxiety.
    "I HATE giving a talk," I would say, "Those people won't like me. I'm scared to death. What if I open my mouth and my voice squeaks? Then I'll turn red. Then every one will know I'm afraid. I HATE giving a talk!"
    Do you see what I did? I sabotaged myself. Instead of turning the tables on the ANTs, I turned the tables on myself and set myself up for defeat.
    Once I learned this, I had to begin to change my

  • linhlinh06

    khoảng 1 10 năm trước
  • thinking. I needed to keep the statements RATIONAL, but moving FORWARD.
    For example, I had to say something like this: "Speaking to a group isn't my favourite activity, and I may be a little nervous, but so is everybody else who makes a public presentation. It's not that big of a deal. I will take a deep breath, slow my talking down, focus on something specific, and remind myself that I will probably do a better job than many other people."
    KEEP REMINDING YOURSELF, that despite anxiety feelings, you can and will do fine. After all, everyone makes mistakes, and you may too, but SO WHAT? All that proves is that you're human.
    Everybody loses their place when reading and their train of thought when they're speaking. EVERYBODY! So, why do you think this is so catastrophic and awful? It ISN'T - IT'S JUST HUMAN!
    It's OK to be human and make mistakes. And when we make mistakes, SO WHAT? It really, truly, is NO BIG DEAL! The Earth is not going to end based on whether you think you did a good or bad job at public speaking. In fact, no one fifty years from now will ever know you even made a presenta

  • linhlinh06

    khoảng 1 10 năm trước
  • tion... it's just no big deal at all!
    We hassle and torture ourselves and worry ourselves to death so that we can't enjoy life, and for what? Over something that isn't even important, that no one is going to remember a few years later down the road.
    WE NEED TO THINK DIFFERENTLY, and TURN THOSE (ANTS) THOUGHTS AROUND. When you DO SOMETHING, feed your brain the rational and realistic truth. Don't get trapped with the "I'm still afraid to's..." and the "I'm scared to's..."
    If you stop saying something is scary, and replace the statement by saying the situation is challenging, eventually your brain and your behaviour will come together and agree. You have learned to re-think, based on your self-talk, added to the fact that you carried through and performed the activity.
    MOST situations in life are not really scary: We have just interpreted them that way for a long period of time and they are settled deeply in our brain.

  • linhlinh06

    khoảng 1 10 năm trước
  • So now, as we continue to get better, we interpret these situations more rationally and realistically. A RATIONAL, statement and viewpoint about a situation eventually CHANGES the original ANTs feelings - and then anxiety can no longer get in our way to disrupt our lives.
    Turn the tables on those ANTs. Your brain hears everything you say.
    Make sure you are telling it the truth. Make sure you are being realistic and accurate. Don't say you "CAN'T" do something, because most of the time you can.
    Tell your brain the truth. Turn the tables on those ANTs. Whatever you say, your brain will hear. Whatever your brain hears, it will believe.
    Now, this needs to be a common-sense belief, of course, but your brain is quite literal. If you say and repeat for years that you HATE something, your brain believes that you hate it. You reinforce this "hate" and all the anxiety you have about the social situation, every time you say you hate it.
    We must turn the tables on the ANTs. Your brain will hear and believe rational thoughts just as well

  • linhlinh06

    khoảng 1 10 năm trước
  • as it believed negative and irrational thoughts. So, let's tell it the truth from now on and turn our back on lying ANTs beliefs and feelings.
    Turn the Tables on the ANTs
    or
    Turn the Tables on Your Irrational Thinking
    Stay Rational.
    Go Neutral on your thoughts.
    Use "maybe", "possibly", "perhaps"...
    "Maybe this isn't quite as bad as I once thought. Perhaps I've over exaggerated a little. It's possible I do better than I think."
    If you say...
    "I HATE THIS" or "I'm AFRAID to do this..."
    Your brain believes everything you say and

  • linhlinh06

    khoảng 1 10 năm trước
  • repeat (That's why YOU believe it so strongly - you have been constantly reinforcing this idea to your brain).
    NO!
    I don't HATE to do that...
    Maybe I can (possibly) do better now...
    Your brain believes everything you say...
    "I used to hate (pubic speaking), BUT maybe (just possibly)... it's not quite as bad as I made it out to be."
    Go neutral. Go conditional. Make your brain question and re-think things through. Break up the old irrational thinking.
    Your brain hears and believes everything you say (repeatedly) to it...

  • linhlinh06

    khoảng 1 10 năm trước
  • Let's Turn the Tables on the ANTs - watch what you say... it will come true...
    Changing Brain Chemistry Permanently
    When ANTs Thoughts and Feelings Come
    STEP 1. Be honest. Call the intrusive, unwanted, negative thoughts and feelings what they really are: Pathological liars and bullies. They try to scare us but really have no authentic power over us. They are thoughts we have picked up or "inherited" from somewhere else that are not a part of us, and these feelings LIE, because there's no reason for us to feel anxious.
    STEP 2. When you are honest with yourself, it won't make your unwanted negative thinking and behaviour go away immediately, but it will prepare you to change your responses.
    STEP 3. When you change your behaviour, you are literally changing your brain.
    Ask yourself these questions: "Why do these automatic negative thoughts and feelings keep bothering me? Why don't they just go away?"
    The answer is, because of the way our brains are

  • linhlinh06

    khoảng 1 10 năm trước
  • constructed. Our brains have been thoroughly conditioned through repeated negative thoughts and traumatic emotions. You are not generating your own automatic negative thoughts. They are occurring because they have been conditioned in your brain - repeatedly - over a long period of time.
    Before you began cognitive therapy, your brain had a strong neural pathway that associated many social situations with anxiety. Over time, it becomes a habit to go down pathways that bring up negative thoughts and anxious emotions. The more this happens, of course, the more the brain is reinforced to respond in anxiety-mode. Thus, the anxiety becomes an ingrained habit.
    Changing your responses to these anxious feelings, and shifting to useful and constructive thoughts and behaviours, will, over time, create new, healthier brain pathways.
    As the brain starts to send its messages through new pathways (or associated neurons) the anxiety feelings begin to fade and become easier to control.
    STEP 4. DO SOMETHING ELSE.
    When you change your behavioural responses

  • linhlinh06

    khoảng 1 10 năm trước
  • (or the way you act) by focusing your attention on something useful and constructive, you are breaking up the vicious cycle.
    DO SOMETHING ELSE WHEN ANXIETY THOUGHTS AND FEELINGS OCCUR. DON'T JUST SIT THERE.
    GET UP, GET GOING, MOVE AHEAD. DON'T WALLOW IN THE MIRE. REFUSE TO LET THE ANTS TAKE CONTROL. YOU KNOW BETTER. GET UP. GET ACTIVE. MOVE ONWARD AND AHEAD.
    This is the no pain, no gain step. You must become ACTIVE. You cannot be PASSIVE.
    Remember - when you change your thoughts and behaviour, you are also changing the neural pathways in your brain.
    STEP 5. SEE REALITY FOR WHAT IT IS. Don't take your symptoms at "face value" - they don't always mean what they say they mean. They're liars! When you see reality more clearly, and can devalue the lying, unwanted thoughts and feelings, you are strengthening your new brain pathways, and putting another nail in the anxiety coffin

  • linhlinh06

    khoảng 1 10 năm trước
  • (or the way you act) by focusing your attention on something useful and constructive, you are breaking up the vicious cycle.
    DO SOMETHING ELSE WHEN ANXIETY THOUGHTS AND FEELINGS OCCUR. DON'T JUST SIT THERE.
    GET UP, GET GOING, MOVE AHEAD. DON'T WALLOW IN THE MIRE. REFUSE TO LET THE ANTS TAKE CONTROL. YOU KNOW BETTER. GET UP. GET ACTIVE. MOVE ONWARD AND AHEAD.
    This is the no pain, no gain step. You must become ACTIVE. You cannot be PASSIVE.
    Remember - when you change your thoughts and behaviour, you are also changing the neural pathways in your brain.
    STEP 5. SEE REALITY FOR WHAT IT IS. Don't take your symptoms at "face value" - they don't always mean what they say they mean. They're liars! When you see reality more clearly, and can devalue the lying, unwanted thoughts and feelings, you are strengthening your new brain pathways, and putting another nail in the anxiety coffin

  • linhlinh06

    khoảng 1 10 năm trước
  • Mingling
    When you attend a social gathering, have a realistic attitude. Keep in mind it takes at least two people to talk. You are not responsible for "silences" and there is nothing wrong with having "silences". IT'S NO BIG DEAL!
    1. If you feel you've run out of things to say, shake hands with the person, say "I'm glad I got to meet you, Mike, please excuse me, I see a friend that I need to go rescue" or... "I need to get some refreshments" or "the smoke is really bothering me in here - I need to go outside for a few minutes and clear my eyes" or "I need to make a restroom visit" or anything at all that is legitimate to the situation. You do not need an excuse - you are just being polite.
    2. Invite someone else into the conversation that is standing or sitting there alone. If you take the initiative to do this, it will make you feel better and reduce your own anxiety.
    3. You never have a legitimate reason to feel uncomfortable or guilty. These are ANTs feelings. Reject them and decide to feel OK regardless. This

  • linhlinh06

    khoảng 1 10 năm trước
  • may sound strange at first, but you can rationally DECIDE you will no longer feel uncomfortable or anxious.
    4. Decide ahead of time that you won't allow yourself to be uncomfortable. Why should you have to feel out of place? There is no legitimate, rational reason for this, so why do you need to let it happen? Don't. You can stand there all alone if you want and just look around the room. That is not against the law. You are OK, there is nothing wrong with this, and you are entitled to do whatever you reasonably want in these social situations. So stay... and refuse those ANTs feelings of anxiety and uncomfortableness. Use the "attitudes" handout: SO WHAT? WHO ARES? THIS IS NO BIG DEAL!
    5. Focus on other people and note their names, interests, and what they are talking about. If you forget to do this, don't beat yourself up. Just continue on. Next time you'll remember.
    6. Slow your speed down as you talk. You will almost always have something to say if you use slow talk and do not speed up. Here's where all the practicing you've done is slow talk pays off.
    Now you can use slow talk in public, social situ


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