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June 30, 2011 There are two ways of looking at your thoughts.

Hold it. Youll feel helpless and hopeless, and unable to take responsibility for yourself or to control your life. Changing your behaviours will help you halt the increase and prove to yourself that Anxiety does go down in the end whatever you do. What if I pass out? What if there are germs on my hands? What if my helper abandons me? The critic Being able to criticise yourself is a useful skill and helps you improve your performance. Whatever your particular experience, you can be as sure as eggs are eggs, there will be difficulties at some point, so you might as well have an understanding of how to deal with them. Advantages of staying as I am I can be sure that I havent hurt anyone as long as I do my checking rituals. You need to stop digesting your dinner, make swift decisions, move quickly. Catching a glimpse of the cooker may set off thoughts about checking the gas, or walking towards a restaurant may set off the thoughts that lead to a panic attack, but the first thing you may normally be aware of is the adrenalin surge of Anxiety. If you give in to a bully then theyll keep coming back. Reduce toilet cleaning to once a day. Spiritual: I know that Im responsible. If you have social phobia you will worry about people looking at you and noticing what you are doing. Changing your breathing habits is an important part of Anxiety recovery. Its more about finding a mindset that will help your recovery rather than hinder it. Keep a record of your Anxiety throughout the test, so that you can trace how it peaks and then starts to die away. Before that I was fine but I didnt have Anxiety then. Practise it every day, say for two sessions of 15 minutes each. When you feel confident that youve mastered it, you can also use this kind of breathing during exposure sessions. If you are worried about your Anxiety returning, thats understandable, but you now have new insight and new skills. And because youve read this far, you know that the key is to make the changes in small controlled steps.