Subscribe to our free newsletter at: https://hermanoslacasa.com 1. Let go When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger that you had to defend yourself from? Resist. Fight as much as you can to make them go away. Win the battle. So, do the opposite. Many times, when you start to feel anxious, you tense your muscles, as if you were creating a kind of solid armor that will prevent the symptoms from “entering” you. But it is a very ineffective armor, based on a misunderstanding. You think you need to create that armor of tension if you want to stop the blows, but you realize that, even though you try, it is not helping you protect yourself. The tension you create makes the symptoms increase. You are forcing and resisting having them. But that does not work for you. The moment you feel a little anxiety, let go of all attempts to get rid of it. Let it be… to let it go. Let go of the resistance that comes up in the form of tension. Move around a bit, stand up straight, gently roll your shoulders, do some Relaxing Breathing... Do whatever you need to do to let go. Even if you feel like you can't let go, let go of the effort to let go too. Even if you're responding with frustration because you feel like you can't, let go of the urge to let go. A series of thoughts may appear, let them be there, realizing that they are appearing because you are afraid. They are just mental images and sounds. When any physical, mental or emotional tension appears, you will try to avoid or deny it. Let go of that attempt. Give in to any attempt to avoid or control because opposing what you are feeling increases it. Let go of what you are feeling and what you are thinking. Remember how the physical, mental and emotional are interconnected. If you can let go of your body a little, you will be letting go of your thoughts. Start letting go of whatever is easiest for you. Inevitably, this helps you to let go of the rest. Accept that these feelings are there, and if you resist them, you will give them more strength. Let go of the resistance. The action of avoiding feeling them will make you feel them more intensely. The more you try to control them, the more out of control you feel. 2. Observe When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger that you had to defend yourself from? Judge. Interpret the symptoms as something dangerous. Try to run away from them (like when you are watching a scary movie and you cover your eyes). So, do the opposite. You already know that it is only a false alarm. A movie that SEEMS true because it is based on a Mental Misunderstanding. You can give yourself permission to observe your body and your thoughts by letting go and feeling. As you let go, notice if there is any resistance left. Keep detecting physical, mental or emotional tension and let go of each “no” towards the anxiety that you detect. Observe your thoughts and sensations like a scientist. Don’t put labels on it like “I’m scared” or “I feel awful.” Simply observe what you’re thinking and feeling without judgment… it’s just data. As you observe and release your inner self, also observe what’s happening in front of you. You don’t need to do everything at once and perfectly. Slowly experiment with the idea of ​​observing your inner self and your outer self. 3. Encourage When anxiety symptoms appear, and you fear the consequences, what would you do if they really posed a danger that you needed to defend yourself from? Beg for them to go away. Counterintuitive Reverse Psychology, which delves into systems, shows that you need to do the opposite. #anxiety #stress #panic