Theory B prediction: I will be anxious as I imagine all the danger.

Examining your negative core beliefs You have already started on the first step, which is identifying your negative core beliefs. So examples of core beliefs might be: Im fine as I am other people generally mean well the worlds my oyster. I have tried to change my mindset. Dont dismiss this, or feel ashamed of it - but do use countering statements to help the frightened child in you let go of its extreme thinking. Like all Anxiety sufferers, your first steps in exposure work will be mainly a test, to see if it is really true that these awful feelings are caused by Anxiety and that Anxiety can go down. Youve learnt a little more about healthy breathing. The first time you step into the place youve been avoiding, the first time you walk away without finishing your ritual, will be challenging. Answering both questions might produce two quite long lists, for instance: They may not know why you keep turning down invitations, or refuse to go on holiday with them, but they do know that something is preventing you. Feel the tension in your fists. These smaller personalities are called sub-personalities and they are all equally important to making up the unique being that is you, and in a healthy person they all have their uses and balance each other out. Youll be able to recognise the early warning signs of Anxiety, and youll know which techniques work best for you so that you deal with it before it takes hold. Although the thoughts and rituals may seem quite strange, psychologists believe that they developed for good reasons - usually as ways for a child to get through a difficult situation. These things are not easy, and for some people retreat into Anxiety can seem like their best option. The ancient Greeks knew all about this and they called it catharsis. Relax your arms and let them fall back comfortably. Some phobias might belong in one category or another, deding on what the actual trigger is, or be part of a more complex condition such as agoraphobia. Anxiety makes you tense, and tension make you breathe in a shallow, fast way, using only the top half of your chest. Or as close as it can be described. Delight - think of the joy youll feel when you manage your goal, or focus on the pleasure your success will bring to the people who care about you.