2 fingers to apply pressure to your throat
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2 fingers to apply pressure to your throat |
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| Vertigo/Dizziness | Stare at spot | 2 min | Pick a spot on your empty wall and stare at it with a focused gaze |
| Thoughts | Focus on your worst sensation | 2 min | Remember your worst panic sensation. Close your eyes, imagine a very bad panic & focus on that feared symptom. Or think of a feared thought. |
| Heart rate | Drink caffeine | Drink a cup of coffee to work on sensations brought on with caffeine. The max effect of caffeine isn't immediate, so it allows you to practice with greater unpredictability. | |
| Warmth/Heat | Create heat | 15 min | Turn up heat in the house or car and sit with hot clothing |
The ultimate goal of desensitization exercises is to create a personal experience that will change your core belief, which will reduce or eliminate your fear of anxiety.
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