Simple, practical guides based on CBT and gradual exposure. Read at your own pace and try things in small steps.
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CBT TechniquesThe 5-4-3-2-1 grounding technique is a simple method that, when anxiety rises, directs your attention to your senses so you notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. By bringing your mind back from the 'what ifs' to the present, it helps you calm down during panic and intense anxiety.
CBT TechniquesIn a fear of blood and needles, unlike other phobias, blood pressure can drop suddenly after a brief rise, which can lead to dizziness or fainting. The applied tension technique aims to reduce the risk of fainting by repeatedly tensing the large muscles for 10–15 seconds and releasing them for 20–30 seconds.
CBT TechniquesGradual exposure is a Cognitive Behavioral Therapy (CBT) technique that helps you face what you fear in small, controlled steps, from easiest to hardest. At each step, your brain experiences that the feared outcome doesn't happen and learns, over time, to let anxiety decrease on its own.