Arrange a time when you wont be disturbed - if there are other people around, explain that you need to be alone for a while.

The cognitive work youve done so far will help you identify the emotions that are driving your thoughts. If someone feels trapped in an unsatisfactory life, or feels that they were cheated in the past (of education, career opportunities or the ability to be themselves for example) then their anger is likely to break out in the form of Anxiety. In all of the following exercises that work with your thoughts, you will need to keep repeating them until you find your thoughts changing. Do this if you wish - maybe in the back of the notebook. There are various things the doctor can suggest to help you: Lets wait and see: if your Anxiety is very new, it can be a sensible idea to wait a couple of weeks to see if it subsides. Where To Get Help For Your Anxiety? Shrug your shoulders, bringing them up towards your ears. Do choose someone who is registered with the United Kingdom Register of Counsellors (UKRC). Anyone with OCD whose obsessions and compulsions are both thought-based still needs to do exposure work, although they will need to design their programme around their compulsive thoughts rather than behaviours. Imagine your lungs have three sections - top, middle and bottom. You can set goals that aim to cut down the number of thoughts, or reduce how many times you allow yourself to go round the thinking loop. It mustnt feed into your Anxiety (such as saying a prayer if you have compulsive thoughts around prayer). ABOUT BREATHING I dont work on my breathing, I find that really difficult. We are programmed to sleep when it is dark and to be active when it is daylight, so we may sleep more in winter. It is frightening but not dangerous. It is much more realistic to expect setbacks and plan for them, rather than assume that your recovery is going to go without a hitch or two along the way. The worrier Worrying is part of the human ability to look into the future and make decisions based on the likelihood of something haping - worrying that it looks like rain will cause you to take an umbrella for instance. These things are not easy, and for some people retreat into Anxiety can seem like their best option. After the session - all anxiety disorders When youve finished the session, write it up in your notebook in the usual way. Facing up to difficult issues Once you have worked out what it is that you find difficult to face, you can decide if theres anything that can be done about it.