Now repeat your goal - because you have done it before your physical Anxiety will be lower, and you will be able to pay attention to your thoughts.

Neither of these lists is in any particular order, because each individual will have their own ideas about what they might find easiest and hardest. I tried visualising myself playing the tape and being calm, but for once this didnt work for me. Your fingertips will move back together as you do this. These are explained in Chapter 2 You might look for evidence that you are liked - for instance: Are people generally pleased to see you? Seeing the doctor Quite simply, everyone needs to see a doctor to discuss their symptoms and get a diagnosis. To keep those horrible thoughts at bay. Over several weeks I wrote down all my negative thoughts, and then made a tape where I repeated them and challenged each one.Anxiety is charged with wilfully misinterpreting the world People with Anxiety tend to make assumptions based on their intense feelings of panic and fear. If you persevere with the lifestyle changes and set yourself SMART goals, then youll make the risk as tiny as possible. The result of this can be a permanent light-headed feeling, and fatigue. Use your notebook to keep records of your exposure work, scoring your Anxiety on a scale of 0-10. Take the phone off the hook, switch off your mobile. Without warning. Remember, goals have to be SMART. Take the bus for five stops, sitting apart from helper. Next time youll feel even more keen to escape, and soon a pattern is established. Never think that you are going through this alone. Resent the way other people treat you. Explain to the helper what your goal is, and what they can do to help you. If you dont like the idea of listening to a strange voice, then you can record your own voice, or ask a trusted person to record it for you. If you continue with your healthy lifestyle, and your positive thinking, continue to be more assertive in dealing with other people and continue to release feelings instead of bottling them up, then you will change in ways that you would not have thought possible.