Whether you have a panic attack or a sudden bout of worry and fear, it is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is. If you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage. If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.  What can you do to lessen this fear or worry? Is this a long term or a short term fix? What can I do to prevent this worry or fear from recurring? If your fear is mind-consuming, take a moment to think about the honest and absolute worse thing that could happen as a result of it. Perhaps you’re getting ready to do a huge presentation, and you begin to panic. Stop and think “what is the worst that could happen?” No matter how creative your response may be, thinking critically will lead to find that should it occur, there are few endings that can’t be dealt with in a reasonable manner. It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance. You are worried for a reason - anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you. Remembering that can help to bring you down off of an anxiety high.
تعرف على مصدر القلق لديك. تحديد ما إذا كان قلقك قابلًا للمعالجة. افترض أسوأ الأمور. تقبل الشك. ضع في اعتبارك الاستفادة من قلقك.