Скачать или смотреть 4 Step Plan for Addressing Anxiety

The book Superpowered teaches a four step process for growing through anxiety:

1. Notice: be mindful of your worry thoughts and separate yourself from them. For example, “I can’t do it” becomes “I am telling myself I can’t do it.”

2. Welcome in: investing energy in pushing worry thoughts away reinforces their power and exhausts you. Instead, you can welcome them in and reclaim your power by reminding yourself that not every thought is true.

3. Break down (the anxiety, not you): get specific about what is really worrying you. For example the worry thought “I can’t do it it” is really about not knowing how to do something now and not trusting that it can be learned later. This specificity allows you to focus on growth opportunities.

4. Refute: recall previous examples of doing the thing you are afraid of and build on your successes. For example, you can recall all the times you did not know something and successfully navigated the anxiety or learned how to do it.