Breathe slowly
‘Your body can’t rev up and slow down at the same time. So when you make a conscious decision to breathe slowly, the rest of your body starts to slow down, too.’- Dr. Margaret Wehrenberg
Relax your body.
‘People with any type of anxiety experience physical signs of that negative arousal. But you can take charge by intentionally relaxing your body.’- Dr. Margaret Wehrenberg
Divert negative thoughts.
‘It’s hard to disbelieve your own brain telling you something bad is about to happen! That is why you need to delibrately identify and divert those thoughts.’- Dr. Margaret Wehrenberg
‘A feeling is just a feeling.’
‘A primary goal of managing anxiety is understanding that a pounding heart, a flushing face, or a sinking stomach are all just feelings– nothing more.’- Dr. Margaret Wehrenberg
Swap negative thoughts for something better.
‘Blocking a negative thought means you’ll be less likely to have that thought in the future. But you also have to swap the thought out for something better.’– Dr. Margaret Wehrenberg
‘Do the worst first.’
‘Do whatever you’re dreading right away and get it over with.’– Dr. Margaret Wehrenberg
‘Worry is insistent.’
‘Worry is insistent. It feels important. But when you persistently work against it, worry abates.‘- Dr. Margaret Wehrenberg
Reassure yourself.
‘The right reassurance is reassurance that you are competent to handle problems.’- Dr. Margaret Wehrenberg
Focus on solutions
‘There are many good solutions; there is no perfect solution.’– Dr. Margaret Wehrenberg
Face your fear
‘Knowing what you have to gain by facing fear or anxiety is the first step to sticking with a plan for change.’- Dr. Margaret Wehrenberg
‘Imagine yourself succeeding’
‘Your chances of success are much better if you imagine yourself succeeding. By affirming what you want to be true, you create the conditions for that truth.’- Dr. Margaret Wehrenberg
Have fun
‘Laughing is a great way to increase good feelings while discharging physical energy.’- Dr. Margaret Wehrenberg
Know what you want
‘Knowing what you stand to gain increases your motivation to face your fear.’- Dr. Margaret Wehrenberg
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