A CALLED TECHNIQUE: CALM DOWN.

A technique for anxiety: CALM DOWN

When asked about techniques to reduce anxiety the answers are several, a search to never feel anxiety ends up appearing and becomes anguish of the anxious. As said in old posts, anxiety is a natural thing and it is wrong to avoid it because you do not learn how to deal with it. In this post I will talk about CALM-SE, a technique developed by Bernad Rangé, a clinical psychologist focused on cognitive behavioral therapy, in order to better deal with anxiety, panic attack or agoraphobia. Each letter has its meaning being them;

(A) Accept your anxiety: by accepting your anxiety, you end up dealing with it head on, because avoiding it can cause a worsening in the next episode of attack. instead of fear or anger, exchange these feelings for acceptance, avoiding anxiety will only prolong your pain.

(C) Contemplate the things around you: take your attention away from the internal feelings or symptoms that the attack causes. Notice the things around you and the things that are happening outside of you. By taking your attention from within, you will help to deal with it.

(A) Act with your anxiety - continue with what you are doing even if the anxiety comes and, if necessary, slow down or do things more slowly. What you cannot do is stop doing everything because it is like this, it shows escape and as stated earlier, running away from your anxiety and feelings is wrong.

(L) Release the air from the lungs - breathing techniques help a lot to deal with these moments. Pull in the air for 3 seconds and let it out slightly for 6 seconds. In this way it ends up harmonizing your current breathing and helps with oxygenation of the brain.

(M) Keep the previous steps - continue what you were doing at that moment, accept, contemplate, act with her and release the air from the lungs.

(E) Examine your thoughts- when the anxiety or panic episode occurs, reflect on your thoughts and what comes at the time. Often they end up bringing thoughts that everything is going to fall or die because they are feeling it. The symptoms at that time are natural and it is not an abnormality of your body.

(S) Smile! You were able to- congratulations on going through that moment and doing everything that was said before. This is experience and be happy to deal with anxiety in the best way. You're doing your best!

(E) Expect the future with acceptance - attacks like this always happen and are natural to human behavior. The next time it happens, embrace your anxiety and deal with how you handled it last time. With each experience received, you will be ready for the next one and it will not be as painful as before.

How about using CALM-UP on a daily basis? It is a good technique for dealing with anxiety and you can be sure that you have plenty of capacity to deal with it.