by Alex Canny
Maintain your attention on the picture until your anxiety fades. For instance, if you experience anxiety level 90, stay with the picture until it drops to 40.
Before ending your visualization session breath-in and out deeply for a few times.
If your imagination was vivid and you constructed a clear picture and everything went easily, you can move on to the next phase of exposure.
Facing Fear Head On
After practicing visualization you’ll notice your anxiety level has reduced. Now you’re better prepared to take the plunge. You have already broken down your fears into small steps. Now you’ll face them face them head-on starting from the least problematic to the most intensely feared. Follow the steps below:
Breath in and out deeply three times.
Pick the idea from the bottom of your ladder. If you think you can accept a bigger challenge, choose the one that causes a moderate level of anxiety.
You are free to break the fear further into a small number of sequential steps. But you’re not allowed to procrastinate.
There is no need to hurry or be hard on yourself. Take one step at a time and continue working on each step until anxiety fades significantly (less than 40 percent).
The moment you notice a rise of your anxiety level, breath in and out slowly for a few times. The following tips can help you.
If you get help from a friend during this procedure, that’s fine.
You have a choice to take a step back if your fear is high. But don’t retreat completely unless you feel completely out of control. Don’t give up easily
Become aware of the voice of anxiety. This voice knows many ticks. It will try to discourage you. It may tell you that nothing will work. Just ignore it.
Reward yourself upon the successful completion of each step. Buy yourself a treat.
Use the thought replacement technique to manage the negative self-talk.
You may feel uncomfortable at times. It is part of the process.
Always remember to breathe deeply when the anxiety level gets high. Use the words, “relax” or “loosen up” to ease your mind and body.
Be present with the object of fear until your anxiety drops.
Make sure your goals are realistic. For instance, if public speaking is your worst fear, setting a goal of presenting to a large group of 300 is not realistic.
Face your fears with a clear mind and avoid crutches. Common crutches may include, drinking alcohol, taking antidepressant medications (e.g. benzodiazepines) and using distractions like songs, rituals etc. Crutches may reduce your anxiety level, but it may affect the effectiveness of this procedure.
Closing Comments
Your anxiety took years to develop. Overcoming it will take a while. So be patient and stick to your practice. Never beat yourself up for slow progress. Sometimes anxiety returns after a few successful exposures to the same stressful event. Remember, setbacks are the part of the process. Having setbacks is a sign of progress. Take your time to accomplish all the steps. But make sure you are making progress. Methods discussed in this book are quite effective if you practice sincerely. Practice and persistence will eventually enable you to triumph over your anxiety.
