They generally fall into four categories:


Getting information like searching the web,
You have to avoid worrying about things you believe in,
Getting assurances from others
Like family members or doctors,
And scanning your body for symptoms.
They are broad categories.
You want to write your behavior
That fit into these four categories.
And also keep in mind how often you do these things.
Next, you want to ban
How much do you engage in these behaviors.
So an example might be that you will only check your pulse
Three times a day instead of the normal 20
Or when you start feeling anxious,
You will wait at least one hour
Before you talk to your partner about your concerns.
By waiting, you may find that you do not have that strong
Need to talk to them.
Practice this every day.
You can set a certain time of day
Review your list of behaviors and track your progress.
If you spend the day back on your behavior,
You can get stressed,
And this can be a good time to exercise your mindfulness.
Other parts of therapy included
Gradually exposing yourself to worrying situations
When you resist getting entangled in your normal behavior.
And this is really where you progress
To reduce your anxiety and break up
Between physical sensations and anxiety.
Practice exposes you to real situations
As well as imagined situations
To intentionally trigger your anxiety,
When you suppress your response.
Through these gradual risks,
You get desperate for the trigger.
We call it Basti.
Exposure practice is best done
Under the supervision of a physician.
But even with this internet model,
Medical intervention is minimal
Than would be required
If you were seeing a doctor in person
For a full psychotherapy session.
So it is good to know that cognitive behavioral therapy
Can be modified to be a hybrid of self-help
With some physician intervention.
I don’t know when the program will be available,
But given that it is just as effective
As in traditional medicine,
The first step towards obtaining acceptance is
In clinical practice.
In the meantime,
Try Daily Mindfulness
And changing how you respond to your triggers.


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