1) Distraction–use rubber band on wrist.
2) Self-talk (“take it easy, slow down etc).
3) Thought stopping:
- Saying STOP!!!! loudly
- Visualizing STOP sign
4) Breathing from diaphragm.
5) Saying the word C-A-L-M.
6) Relaxation exercises/prayer/meditation/visualizations.
7) Cognitive challenge: “What’s the worst thing that could happen?” “What would be so bad if it did?” “Could I handle it?”
8) Use hobbies/skills/exercise/arts/journaling/reading/ as relaxants.
9) Avoid “quick fixes”–addictive behaviors to solve immediate anxiety.
10) Use One Day at a Time(ODAT) thinking to reduce anticipation.
11) Focus in on NOW not later (sign at the mall says”you are here”).