Navigation

Summary

Following is a brief summary of key principles and actions necessary to minimize anxiety and eventually eliminate anxiety attacks.

KEY PRINCIPLES

• Anxiety is a warning signal similar to a trouble light on the dash of an automobile. Anxiety is intended to be observed and utilized, rather than controlled, in order to prevent or correct problems.
• Trying to force unpleasant feelings to go away is like trying to put a grease fire out with water--it just makes things worse.
• Although anxiety may occur in association with a particular event or situation, the situation itself does not cause an anxiety attack. Rather the manner in which a person responds to the situation or to feelings of anxiety, determines whether the anxiety symptoms subside or intensify.
• The body has a natural ability to calm itself after experiencing a wave of anxiety.
• Feelings do not change facts. For example, the fact of having a healthy body is not changed because of feeling otherwise.
• Personal security depends more on how you manage yourself and your circumstances than on how secure you feel.
• Important decisions are best made with 90% head and 10% heart.

KEY ACTIONS

• Avoid self-defeating goals designed to control anxiety ("Feeling" goals). Instead, set "Doing" goals, focusing on improving what you do with your thoughts and actions. In doing this, you will gain better control over yourself and eventually feel less anxious.
• Seek ways to minimize anxiety and eliminate anxiety attacks by trusting your body's natural ability to calm itself down rather than by trying to fight or control the anxious feelings.
• Use your imagination in positive ways. If it is desirable to think about unpleasant things on occasion, describe the event in your mind with objective words, rather than with vivid pictures.
• Develop strategies for dealing with anxiety attacks in three different areas: before, during, and after their occurrence.

  Reminder: Be sure to review the Core Principles Section. Identify the principle(s) not effectively being utilized. Then take the appropriate steps to apply the principle(s).

GO TO:
Next chapter: How To Select A Therapist
Previous barrier: Others trying too hard to help
Anxiety chapter Overview