Repeat two and three several times until you feel your chest relax.

Other related disorders Body dysmorphic disorder (BDD) BDD is a disorder characterized by an excessive preoccupation with a real or imagined defect in physical appearance, such as such as a certain facial feature or imperfections of the skin. Ive done guided imagery with my therapist but didnt find it so relaxing. An exposure ladder can be constructed for any Anxiety disorder. If you are having more than two or three caffeine drinks a day it would be worth cutting down, or even better, giving up altogether. Hold it, then relax by breathing out. What about if youre disappointed? You can use this script by reading to yourself or by recording it and playing it back. Those people who are very sensitive to caffeine would be best to give it up permanently. Eventually you will set new goals that dont include a helper, but while you are building your confidence its fine to have someone with you. When you breathe out, try to make that breath last longer thanthe breath in. those of you who put yourselves down as worthless and a burden, dont believe in such rubbish. I use emotional reasoning and should statements. I did used to generalise from one bad experience, filter out the positive, use emotional reasoning and should statements - but not now! Your own reactions are of overwhelming importance to you but by focusing on them so much you can lose sight of other ways of viewing a situation. If you are using street drugs you should give them up before starting on Anxiety recovery. Achieving successes in exposure work. If you need to re-establish yourself as a car driver, then consider repeating the steps above with a helper in the passenger seat, then following you in another car. Checklist - food and drink Its time to look at your eating and drinking habits and decide where you might benefit from making changes. Do any of yours seem inappropriate to the events which trigger them - too much or too little? In the case of Anxiety disorders, the self-help element is crucial. You can see at once that they are affected by your experience of the world, so that people in different cultures would feel guilty or embarrassed about different things, and people from different families would show love in different ways. Of course there are absolutely underlying factors that cause these attacks, however, the sufferer rarely knows what those are, unless they seek professional help from a family physician or a clinical specialist who are equip to deal with this type of disorder.