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7 Steps to Coping with Anxiety

Step 1: Identifying the factors causing my anxiety

 

A simple exercise to help users with reflecting on factors contributing to anxiety in everyday life.

 

For this activity, list any 3 or more factors contributing to anxiety in your life, and rank them in order of severity.

For example;

  • Work. I would rate this as a __ because..

 

 

Step 2: Understanding Anxiety

 

 

 

Step 3: Breathe

 

Remember to breathe. When things get especially hard, pause, acknowledge how you’re feeling, and take a few deep breaths.
 

 

 

Step 4: Learn How to Stop a Panic Attack

 

 

 

Step 5: Learn Positive Self-Talk

 

When a negative thought enters your mind, it easily starts spiraling. For instance, saying “I can’t do it/I am not good enough” are self-defeating beliefs and thoughts. This is when positive self-talk comes in handy to transform the internal dialogue.

 

Let's Practice:

List one or more self-defeating thoughts and convert them to positive self-talk statements.

Example: 

👎🏼"I give up. I am never going to be able to do this." 

👍🏼"It is very hard, but I will keep trying."

 

 

Step 6: Relaxation Break

 

You've worked hard. Take a moment to relax.

 

 

 

Step 7: Choose Gratitude

 

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What are you thankful for today?

 

 

Looking back

 

Take a deep breath, and think back to our previous 7 steps. What have you discovered? How useful do you find these things? How often will you be implementing them into your daily life?

 

 

 

Walk the Seven Steps again here