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How to Cope with Anxiety

How to Cope with Anxiety, Remember A-W-A-R-E

The key to switching out of an anxiety state is to accept it fully. Remaining in the present and accepting your anxiety cause it to disappear.

*A:* *Accept the anxiety. *Welcome it. Donít fight it. Replace your rejection, anger, and hatred of it with acceptance. By resisting, youíre prolonging the unpleasantness of it. Instead, flow with it. Donít make it responsible for how you think, feel, and act.

*W:* *Watch your anxiety.* Look at it without judgment Ė not good, not bad. Rate it on a 0-to-10 scale and watch it go up and down.* *Be detached. Remember, youíre not your anxiety. The more you can separate yourself from the experience, the* *more you can just watch it.

*A:* *Act with the anxiety.* Act as if you arenít anxious. Function with it. Slow down if you have to, but keep going. Breathe slowly and normally. If you run from the situation your anxiety will go down, but your fear will go up. If you stay, both your anxiety and your fear will go down.

*R:* * Repeat the steps.* Continue to accept your anxiety, watch it, and act with it until it goes down to a comfortable level. And it will. Just keep repeating these three steps: accept, watch, and act with it.

*E:* *Expect the best. *What you fear the most rarely happens. Recognize that a certain amount of anxiety is normal. By expecting future anxiety youíre putting yourself in a good position to accept it when it comes again.

*Adapted from: Anxiety Disorders and Phobias: A Cognitive Perspective, by Aaron Beck and Gary Emery*

Disclaimer:  The information contained in this website was not compiled by a doctor or anyone with medical training. The advice contained herein should not be substituted for the advice of a physician who is well-informed in the subject matter discussed. Before making any decisions about your health or treatment you should always confer with your physician and it is always assumed that you will do so.

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Last updated 22 July 2015