Step-by-Step Guide to Dealing with Anxiety

Description: This video is a comprehensive guide on dealing with anxiety, presented by a licensed therapist. The video provides a step-by-step method to process anxiety, rather than just coping with it. The therapist uses three examples to illustrate the process: Bob, who has social anxiety; Jane, who experiences general anxiety; and Fred, who has event anxiety.

Here are the key tips and examples from each chapter:

1. Observe your anxiety (0:00 – 5:00): The first step is to observe your anxiety. This involves identifying what you’re feeling, what your thoughts are saying, and what sensations you’re experiencing in your body. For example, Bob, who has social anxiety, might observe that he feels nervous about going to a party and is scared that he won’t know what to say.

2. Willingness (5:01 – 10:00): The second step is to be willing to feel your anxiety. This involves leaning into your anxiety and acknowledging your sensations. For instance, Jane, who experiences general anxiety, might practice observing her thoughts and feelings, and learn to separate herself from them.

3. Explore your anxiety (10:01 – 15:00): The third step is to explore your anxiety. This involves checking to see if your anxiety is helpful and making it as concrete as possible. For example, Fred, who has event anxiety, might explore his thoughts and worries about an upcoming presentation.

4. Clarify and choose (15:01 – 20:00): The fourth step is to clarify what you want to do about your anxiety and choose your course of action. This involves separating what is and isn’t in your realm of control. For instance, Fred can’t control whether he feels anxious or other people’s reactions, but he can control how much he prepares for his presentation.

5. Act or accept (20:01 – 25:00): The final step is to either act or accept. This involves choosing to act on what you can change or accepting what you can’t. For example, Bob might choose to go to a party despite feeling anxious, thereby changing his relationship with anxiety.

The video emphasizes that dealing with anxiety is about processing it, not just coping with it. By following these steps, you can learn to resolve anxiety and change your relationship with it.