Home / Index / Anxiety Anxiety (Generalized Anxiety Disorder) Characterized by frequent worries and physical symptoms of anxiety: “What if …?” worries about many different things: “If something bad happens, I can’t cope”; images of feeling overwhelmed; etc. IntroductionIntroduction and Overview (NHS)Self-Assessment (GAD-7)Understanding your anxiety The problemLearning to be anxiousAvoidanceSafety behavioursReassurance seekingChecking behaviours The solutionFacing your FearsHabituation through Exposure and Response Prevention (ERP) Thinking it throughThis is too complicated . . .I’m having a heart attackBlank Thought Record Living in the here and nowLiving one day at a time, tackling one task at a time and living in the solutionBecoming more externally focused: An introductionAdjusting your attentionMindfulness and acceptanceAn exercise in distancing: watching your thoughts pass byReducing self-focusThe inward / outward exerciseThe two-way experimentTaking in the good Anxiety management strategiesBalanced deep breathingProgressive muscle relaxationRelaxation NHS (youtube) includes introductionRelaxation NHS mp4 – Intro free Using imageryRelaxation exerciseFeeling Confident and CapableAnchoring other positive scenesPlanning and preparing responses Underlying assumptionsUnderlying assumptions: an introductionDiscovering your underlying (or undermining) assumptionsCommon underlying assumptions for anxiety Behavioural ChangeBehavioural Experiments: an introduction If I say something I will sound stupid . . . Asking for the money I’m owedI’m having a heart attack?If I don’t worry then something bad will happen?