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word stop' are in capitals. This review allows you to construct the mental image in detail. Then, when thoughts are troublesome, remind yourself to visualize the stop sign. Some people complain that this works only for a second or two. This is true of many such techniques, but if one uses this or any other such image as a touchstone of thought it can be very effective. Much like meditation that suggests we return to watching the breath every time the thoughts drift, the stop sign can be visualized every time thoughts return to troublesome territory. The goal is not to retain the image, but to use it as a halting device when a train of thought that is not wanted intrudes.

Another useful technique for comforting one's self and de-escalating a rising anxiety situation is to have short, pre-prepared phrases of self-talk. Each individual must decide what is comforting for him or her. Some examples might be to speak to one's self in the second person: You are safe. This will pass. Other people find self-talk in the first person to be comforting. In this case, I am safe. This will pass would be an example. The content of the phrases are not important. What is important is that the content is comforting and the phrases are short. It is also important to practice these so they are easily recalled. Some people like to make a laminated card for their wallets for easy reference and repeated use when anxious or panicking.

Probably the most important thing to remember when trying to cope with these disorders is that there are many effective techniques that take only some practice in order to benefit you. The two given here are just the tip of the iceberg. Many can be found on line in information/tipsheet format. There are also chats with others who deal with the same problems that are easily found on line. Perseverance is the key.

Learn more about this author, Marie Monroe.
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