Feeling anxious?

How to cope with anxiety.

Tip 1: Read through the following statements when feeling anxious or when you anticipate anxiety may occur.

• This feeling isn't comfortable, but I can handle it.

• Fighting this doesn't help - so I'll just relax and breathe deeply and let it float away.

• By relaxing through these feelings I learn to face my fears.

• I can feel anxious and still deal with this situation.

• This is not a real emergency. I can slow down and think about what I need to do.

• These are just thoughts - not reality.

• By staying present and focused on my task, my anxiety will decrease.

• This feeling will ago away.

• Anxiety won't hurt me.

• Feeling tense is natural. It tells me it's time to use coping strategies.

Tip 2: Pick 3 to 5 of the statements that resonate the most with you each time you feel anxious. Repeat these to yourself over and over to challenge your anxious thoughts and flood them out.

• Things are not as bad as I am making them out to be.

• Don't discount the positives.

• I've done this before so I can do it again.

• I'll be glad I did it when this is over.

• I'll just do the best I can.

• By facing my fears I can overcome them.

• Worry doesn't help.

• Whatever happens, happens. I can handle it.

• Stay focused on the present. What do I need to do right now?

• It will soon be over.

• There is nothing dangerous here.

• These feelings are not dangerous.

• This will pass.

Tip 3: If you have an event/situation approaching that you are feeling anxious about, read this full list of statements every night a few days in advance.

• I can control my anxiety.

• One step at a time - I can handle this.

• I need to stay focused on the positives.

• Nothing serious is going to happen.

• This isn't as bad as I thought.

• No matter how bad it gets, I can do it.

• I have survived panic attacks before and I will survive this as well.

• I am not my illness.

• It's not worth getting mad about.

• I am in charge, not my anxiety or my anger.

• I am going to breathe slowly until I know what to do.

  Want to learn more? Let us help you learn more ways to manage your anxiety and cope with challenging times through the gift of therapy!