Choose one of these words, or other negative
upsetting, disturbing words to describe your feeling:
Discomfort, fear, obsession, addiction, horror,
urge, desire, anger, rage, fury, terror, misery.
Now breathe deeply. Require your mind and your feelings to move steadily and gradually from the higher to the lower numbers. Be gentle with yourself. Be in charge of yourself. Keep breathing deeply. Relax your body and face more and more.
Over time become better at moving your thoughts and feelings from higher to lower scores.
10 My ………….. is the worst it can possibly be. Intolerable! I am panicked!
9 My ………….. is very close to intolerable.
8 My ………….. is very severe.
7 My ………….. is severe.
6 My ………….. is very uncomfortable.
5 My ………….. is uncomfortable, but I can stand it.
4 My ………….. is noticable and bothersome but I can bear it...
3 I feel a degree of ………., but I am totally in control.
2 I'm rather calm, quite relaxed, with no ………….
1 I'm totally relaxed, perfectly calm.
Gradually train yourself to notice your pending anxiety earlier and stay close to the 1 - 5 range most of the time.
Acknowledgement: Dr James V Durlacher, Roger J Callaghan Ph.D
"Freedom from Fear Forever" p45
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