Anxiety Therapist Orlando Shares 4 Steps to Manage Anxiety
Anxiety Therapist Orlando Shares 4 Steps to Manage Anxiety
You are at work, suddenly feeling your heart pounding, your hands shaking uncontrollably, and your palms sweating. Your thoughts are racing, and you start thinking, "Oh no, I feel a panic attack coming!" Before you know it, panic has taken over, and you are desperately trying to hide from everyone's view out of fear that something terrible will happen.
Those who have experienced a panic attack at least once in their life know what I'm talking about.
As an anxiety therapist in Orlando, I often explore resources for my clients who are struggling with anxiety. Most recently, I read a book called DARE, the New Way to End Anxiety and Stop Panic Attacks, and I thought it was a fantastic tool for assisting those who suffer from anxiety. So, let me guide you through how the DARE technique may help you deal with anxiety.
DARE to Reframe Your Approach to Anxiety
Anxiety is unsettling, but it is just our body's and mind's misguided way of protecting us from perceived threats, whether real or imagined. When you sense danger, your immediate response is to fight or flee. However, the more you try to fight these overpowering feelings, the more intense the anxiety gets.
Anxiety Therapy in Orlando aims to help clients overcome the feelings that arise when anxiety and panic attacks strike unexpectedly. As an Orlando therapist, I help my clients address the root causes of their struggles and develop effective anxiety-coping methods. In today's post, I'd like to introduce you to DARE, a super-simple and practical approach for reducing panic attacks and anxiety.
DARE to Relieve Worry and Fear in 4 Simple Steps
Based on his work with people who suffer from anxiety, Barry McDonagh developed the DARE technique. In his book DARE, the New Way to End Anxiety and Stop Panic Attacks, he outlines four steps that anyone can use to relieve anxiety and panic attacks:
Defuse
Allow
Run toward
Engage
1. Defuse
Anxiety usually strikes out of nowhere. You may be having dinner with your family when your mind suddenly starts racing with negative "what if" thoughts, thinking, "What if my boss discovers I'm a phony?" "What if I don't meet this deadline?" "What if I start sweating, stuttering, or fainting during my presentation tomorrow?" "What if I never get promoted?" "What if I lose my job?" You may be haunted by the fear of professional failure, even though your work performance and results are outstanding.
Your negative thoughts fuel anxiety, making it more powerful, but you believe there is nothing you can do about it. There is. Instead of pondering the "what ifs," ask yourself, "How do my past achievements and successes advocate for my skills and competence?" "So what, even if I don't meet the deadline/get nervous while holding a presentation/never get promoted? If I lose my job, I'll get another one, or maybe even change careers."
So, it's about defusing and challenging your worst-case scenarios by asking yourself, "So what?" instead of "What if?" This can help reduce your fear and worry.
2. Allow
It will not always be possible to avoid anxiety, so you have to learn to coexist with it. During this step, you learn to embrace your anxious thoughts and feelings rather than trying to escape them by repeatedly telling yourself, "I accept and allow this anxious feeling." Accepting discomfort can be challenging at first, but saying this affirmation over and over will help you deal with your anxiety in a new way, making it less stressful.
3. Run Toward
How about rushing toward your anxiety and repeating, "I'm excited by this feeling!" You may think, "Wait, what? How in the world can anyone be excited about feeling constantly edgy, unable to relax or focus on anything other than anxious thoughts and sensations?"
The main idea behind this step is that running toward anxiety can help reframe it as a more positive feeling, such as excitement. You see, anxiety is just an arousal of your nervous system. Positive thinking about your anxiety might erase the danger and the idea that your reaction is unpleasant or harmful because excitement and fear have very similar physiological manifestations (we simply interpret them differently).
4. Engage
To handle anxiety and panic attacks, you must go beyond distracting yourself from negative thoughts and sensations. The author suggests actively engaging in your immediate environment and specific activities that fully capture your attention. It can be any activity of your choice (e.g., talking to a friend, exercising, following a complicated recipe while cooking dinner) as long as it engages your mind's energy, redirecting it from anxiety.
How Can Anxiety Therapy Orlando Help You Get Rid of Your Anxiety?
I understand how overwhelming it can be to find yourself swept over with anxiety and panic for no apparent reason. While one part of you understands nothing to worry about, another part stubbornly refuses to let go.
After you go through DARE, the New Way to End Anxiety and Stop Panic Attacks, you may feel empowered to start your Orlando therapy for anxiety. At Mindful Living Counseling Orlando, we use EMDR therapy for anxiety and panic attacks to help our clients develop strategies to put an end to anxious thoughts, stop panic attacks, and reclaim control of their lives.
Interested in Anxiety Therapy?
The therapists at Mindful Living Counseling Orlando are here to help you navigate your anxiety. To get started with one of our anxiety therapists:
Fill out our New Client Consultation Form.
Schedule a consultation call with our Client Care Coordinator
Begin your healing journey!
Feeling Hesitant About Starting Anxiety Therapy?
Our highly trained team of anxiety therapists at Mindful Living Counseling will help you gain the tools that you need to overcome your anxiety. Maybe you’re not ready and just want some information. We understand. Check out these great resources we’ve put together for you to enjoy.
Anxiety Therapy Orlando Resources
Orlando Therapist: Everything You Need to Know About Self-Care
Anxiety Therapy Orlando: 5 Signs You Have Anxiety
Anxiety Therapy Orlando: Digital Wellness
Anxiety Therapist: A Guide to Balancing Work and Mental Health
Anxiety Therapy Orlando: A Guide to Understanding and Overcoming OCD
Orlando Therapist Shares About Anxiety Therapy
An Anxiety Therapist Shares Everything You Need to Know About Anxiety
How to Manage Perfectionism and Anxiety
Guided Meditation for Anxiety: Healing Light
Other Therapy Services Offered at Mindful Living Counseling Orlando
The team at Mindful Living Counseling understands that anxiety is just one challenge you may struggle with. But, there may be others. This is why we offer a variety of therapy services. Our therapy services include EMDR Therapy, Trauma Therapy, Teen Therapy, and Toxic Relationship Therapy. We also offer Guided Meditations. If you have any questions, please feel free to reach out!
About Anxiety Therapist Lauran Hahn
My name is Lauran Hahn, LMHC, and I'm excited to announce that I am now offering EMDR Intensives. EMDR Therapy has been my passion for the past six years, ever since I witnessed how it transformed the lives of my clients. This experience motivated me to pursue additional certification and today, I am a certified Sensorimotor psychotherapist, an EMDRIA-approved consultant, and an EMDR Facilitator at ConnectEMDR.