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Strategies for working through worry, fear and anxiety, there are many tools for managing overwhelming

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worry, fear and anxiety, including cognitive, behavioral and mindfulness techniques, think cognitive

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when our fear is activated.

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We're all likely to have thoughts that terrify us even more.

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For example, if we regret by fear on a plane, we might become convinced the plane is going to crash,

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which further heightens our fear and continues the cycle.

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By challenging our anxious thoughts, we can interrupt this feedback loop a note of caution.

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When we are overwhelmed with an anxiety, it's difficult or even impossible to talk ourselves down with

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reason alone.

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These techniques will tend to be most effective before an anxiety has taken over and in combination

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with behavioral and mindfulness techniques.

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Remember that an anxiety is not dangerous.

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We often come to fear and anxiety itself, believing it's dangerous to be too anxious.

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However, as uncomfortable as it can be, an anxiety itself is not harmful.

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Furthermore, fear about being anxious only leads to more anxiety.

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Keep in mind even a severe bout of anxiety that the physical, mental and emotional symptoms will not

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hurt you.

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We assess the likelihood of danger.

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Our fear will convince us that what we're afraid of is really going to happen.

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But keep in mind that an anxiety disorder is by definition involve and realistic fears given the actual

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risk.

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So the probability that they will come through is actually quite low.

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If your fear is telling you something really bad is likely to happen, you can use that core belief

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form to test this belief.

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How strong is the evidence supporting it?

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Has it happened before or if so, with what frequency?

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If you discover any errors in your thinking, evaluate the likelihood that what you fear will actually

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happen in light of the evidence, reassess the severity of threat.

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Sometimes the thinking is we make isn't about how likely a negative outcome is, but how bad it would

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be.

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For example, if you thought it would be terrible if people knew he was anxious while giving a talk

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as he examined this thought, he realized that people might indeed know he was anxious from that quiver

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in his voice or his shaking hands, but realized it probably wouldn't be a big deal.

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After all, he'd heard speakers who seemed nervous before and their anxiety hadn't covered his overall

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perception of the person or the quality of his or her speech.