How to be A.W.A.R.E. and stop anxiety

How to be A.W.A.R.E . and stop anxiety

last week I was on an intensive training programme to supplement my skills as a therapeutic coach and was enhancing my skills and approach treating to PTSD.

I thought I would share an element of the training, as it will be useful to some people who are suffering from mild to moderate anxiety.

To avoid an overly long post and give you a process that works and you can use, I have annotated one of many techniques that we learnt. My intention is to give you sufficient detail so that you can use the technique immediately, reducing your anxiety. Many therapists and coaches experience mild, moderate or event significant emotional and psychological triggers, when they recognise the symptoms in themselves, they will know that they need a process to get through the anxiety. Even when coaches and therapists know the protocol they generally find it more effective to have their own therapist or coach to walk them through the process. Use this process on your own and if you want extra support ask for help.

This technique seems simple, before you make a cognitive decision and dismiss it as being too simple to be effective, I would encourage you to physically test it out and notice how effective it is.

The technique uses the framework of the word AWARE, so it is rememberable.

A = Acknowledge. Acknowledge when you are feeling anxious, angry, out of control or whatever the negative emotion that you are experiencing. You may notice the feeling as you engage in your normal stress management strategy such as reaching for food, alcohol, drugs, computer, porn, self-harm, withdrawal, control, etc.

W = Watch. From an outside position, observe yourself, experiencing the feeling. Notice where the feeling is in your body, do you perceive it has a size shape, colour, texture, movement. You may wish to name the feeling, give it a persona and score how intense the feeling marks out of 10.

A= Activate your resources. In your mind’s eye see yourself responding and feeling normal. Notice, when you are free of anxiety, how you breathe, hold your body, move, think, where is your focus of attention. Once you have noticed, in your imagination, how you behave when you are free of the anxiety, act as if you are responding normally. Actively alter your breathing patterns, eye positions, body tensions, internal self-talk, mental constructs.

For this section of the process you will probably find a coach or therapist most useful. Choose someone who understands the mental constructs, physiology and somatics of anxiety, PTSD, depression etc. A coach/ therapist who is a master practitioner in NLP will have the skills and experience you need.

R= Repeat. Notice how far your anxiety score has come down and keep cycling through these three steps until you have reduced your anxiety to a manageable level or completely eliminated it.

E = Expect the best of yourself. Don’t set unrealistically high standards and know that you are doing your best that you can every situation with the resources you have available.

Let me know how this technique helps you.

If you would like to discuss a specific issue that is interfering with your personal or professional life e.g. PTSD, anxiety, phobia, panic attacks, addictions. Call me and I will be delighted to help. Call on 07989 757 884 or e mail Jane@IODB.co.uk to arrange an initial conversation

Arrive with problems and leave with solutions.

“Be smart enough to recognise when you need help,

Be brave enough to ask for it