Its better to make some changes to your behaviour and enjoy the feelings of triumph that successes bring.

Paper bag - people who suffer from panic sometimes find it helpful to carry a paper bag (never a plastic one and not too small or too large). I mustnt make mistakes - I can learn from my mistakes. Any vigorous activity counts, as long as it makes you breathe hard - scrub a floor, run up some stairs, swing your arms about. This O.C.D. has once again won. Once you have a record of your sleep over a period of time you can examine it to see if there is a pattern. ABOUT TREATMENT I tried hypnotherapy in my teens. But still, undertaking the programme will feel risky. Blaming yourself Do you feel responsible for everything that haps to your nearest and dearest? Emotions are never right or wrong, they are a healthy and natural part of being human. There is no difficulty in understanding the effects of negative core beliefs - they undermine your self-esteem and sense of self-worth. from doctors or friends and family) that one does not have serious symptoms or diseases. I think he prescribed Librium. Our doctor was ahead of the times, he gave me some tablets but he also sent me to our vicar, who was a counsellor working at the surgery, and he gave me the diagnosis. Many people with Anxiety also suffer from clinical depression. Just thinking about it makes it go haywire. I have worked on my breathing - its the most important thing for me. Sd an hour in a busy shopping centre. The same is true if your life is without challenges. But a Critic who has started to run wild will lead to you being preoccupied with what other people think about you. Seek out those people who you feel most comfortable with and enjoy their company. Emotions Anger - surprisingly, anger is helpful for some people. Distraction - taking your mind away from your obsession, remarks such as Did you see that goal on Match of the Day? or I really must get some new shoes. Perspective - remarks that remind you this wont last for ever such as lets have a hot drink in a while or pizza for dinner tonight, cant wait. Praise - sharing in your jubilation when you achieve a goal, however small it may be. If you get home from work tired, with no food in the fridge, youre likely to feel fairly miserable and negative about the evening ahead - when the phone rings and its a friend on their way round with a pizza to share youre likely to change your mind in an instant.

Write out the steps anyway, and start climbing the first few rungs.

Optimist or Pessimist? Here is a reminder checklist: & overestimating the chances of danger & overestimating the size of the danger & underestimating your ability to cope with the danger & scanning & fear of fear & self-fulfilling prophecies & worrier & critic & victim & perfectionist & overestimating a bad outcome & catastrophising & unrealistic expectations & all-or-nothing thinking & over-generalising & filtering & discounting the positive & magnifying/minimising & emotional reasoning & jumping to conclusions & taking it personally & blaming yourself & name calling & wishful thinking. Lie down, or sit in a comfortable chair, and listen to the recording. Clearly in this example they are most worried about embarrassment. My family would be much happier. I have since completed a level 3 counselling course. As you can see maintenance factors are all about the kind of person you are apart from your Anxiety, and the kind of life you were living before Anxiety struck. Instead you need to look for concrete, specific goals such as: I want to get back to work I want to have a relationship I want to travel abroad I want to go back to college. My family life is disrupted. The jury returns, the verdict is in, and Anxiety is guilty, no doubt about it. Instead of believing the thoughts you will come to understand that they are generated by your Anxiety. Keep focusing on the word relax. If you dont have money worries, or physical health worries, and if everything you want is right there for you, you could well feel guilty about acknowledging that you still arent happy. Instead of have to write choose to. Breathing More about breathing - physical Your lungs are inside your ribcage, and there is a whole network of muscles that help you with the movements that will expand and contract your lungs. I didnt work to stop myself, it just haped naturally. Finally, you will have learnt a set of lifetime skills that will keep you well, as long as you remember to use them. Life is not a test which we pass or fail. Even going on holiday or preparing for Christmas can involve a measure of anxiety. Write out the steps anyway, and start climbing the first few rungs. Do, however, think carefully about what weve said.

Say I realise you need the lift, but I need a break in the evenings, so how about if you get the bus? Another useful skill is boundary setting.

ABOUT THE RECOVERY PROCESS Ive now come to realise that no magic wand or quick fix exists. Im very up and down, sometimes I feel Ill never get better. Breathing during panic attacks and exposure work Weve already explained that if you learn to control your breathing you can reduce your Anxiety. Animals There is evidence that stroking and interacting with a pet has a similar effect to laughing. Ive never tried to consciously change this about myself. Im not a critic, victim or perfectionist but I am a worrier. Id say I was a worrier, mainly about my work, and I can be a bit of a critic. BRIDGET Im a worrier and a perfectionist, but the perfectionist is dominant. My dominant sub-personality is the worrier - oh those perishing What-ifs. Im not a worrier, Im mostly laid back. Write down in your notebook exactly what you intend to do, and what you expect the outcome to be for each of the two theories: Example: Test: I wont do my cleaning ritual in the living room for one day. Id be able to get back to work. Try to find away of giving yourself something out of each of the following categories. The next stage is to look at intermediate goals that will take them towards the ultimate goal of returning to work. Use a public lavatory. Disadvantages of change. Symptoms can also include increased nervousness, irritability, fatigue or restlessness. Take your time with this exercise. seeing things from a different angle, trying not to be hard on myself, giving myself some leeway. I have tried to change my mindset. Give yourself a week without attempting any new goals. Your head tells you it is wrong, but you continue to act as if it were true because of the emotional hold it has on you. ABOUT POSITIVE EXPERIENCES I like to see humour in everyday situations and I love to laugh and smile. Because I know I can listen to music, or go for a run, I wont sit around letting the anxious thoughts take hold. Once you have admitted this, you can reassess the answers. Repeat, but for two stops. As if they are drowning in a sea of chaos and disparity,unable to pull themselves out. Relax, and feel the difference.