Heres an example for someone who is trying to move on to 20 minutes of exercise once a week but whose chosen activity doesnt quite fit with that.

There is no need to sd hours monitoring your thoughts, arguing with yourself or haggling with yourself over just how much work youre able to do. Say to the family member you make me so cross the way you expect lifts all the time. You cant undo the past, but you can bring your adult mind to bear on the situation, and write new rules for yourself and test them out. Every sufferer will know what I mean. I checked each night to make sure that no knives were left on the work surfaces and as the thoughts became more insistent I transferred this uneasy feeling to all sharp objects. Its time to rise and time to shower. Think about all the things that used to give you pleasure before you had Anxiety. If you choose to work on your Anxiety first, promise yourself that giving up cigarettes will be the next thing that you tackle. Challenging your negative core beliefs Once you have identified your core beliefs, you can subject each one to a series of questions. Taking it personally A middle-aged woman took her elderly father to the dentist. In the Gains column list all the benefits from taking the risk, and in the Losses column list every disadvantage of taking the risk. If you think that panic will cause the skills to fly out of your head, write your chosen ones on a little card to carry with you. They will. Im very unhappy with my life. Also, NEVER try and give someone suffering from an Anxiety attack any type of prescription drugs that have not been prescribed by their family physician. Maybe its the voice of someone who truly cared, such as a parent or grandparent, but who had a negative way of showing it. I might feel so panicky that I cant go - I can use relaxation to calm me. You need to pump more oxygen to your arms and legs if you are going to fight, or run. If hurt or upset they will cry, if angry they will be verbally or physically aggressive, if bored they will give up and walk away from whoever they are with or whatever they are doing. Or travel on public transport? Even people with physical health problems can usually find a type of exercise that is within their capacity - your doctor should be able to advise you about this. These courageous folks get calls like this ALL THE TIME, so you shouldn't feel the least bit of embarrassment or guilt in needing their aid.