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It's traveling to the very deep and unconscious parts of your mind and hunting down, dragging out, and killing every ounce of immaturity, bullshit, and nonsense that's keeping you from having your act together. Mindset change begins when decide to change your thinking, emotions, reactions, and the way you handle and solve problems. It starts when you look around at everyone else's constant need for attention, poor results, and unhappiness and you decide you're not going to remain in that mediocre state and mindset. This is why we - and the poet - both know that the soldier is going about things the wrong way. By trying to force himself not to think about the war, he will only think about it more, fueling his sense that he is - as he puts it "los[ing] control of ugly thoughts." In other words, he is going crazy. Depression and anxiety are not the same things. Indeed, they can often seem like polar opposites. Anxiety and panic are associated with rapid breathing, sweaty palms, and feelings of being tense and on-edge. Depression, by contrast, often leaves people feeling listless, fatigued, and bored. In its extreme forms, depression can even make people catatonic, meaning they are virtually unable to move. Make a list of all the situations you avoid or that make you feel anxious. Then using a scale of 0-8 (0 = no fear and 8 = extreme fear), rate each of the items on the list. You may want to select the easiest item on your list as the first one to start with. One word of advice here though -it is probably best to start with an item you have rated at four. If you try to deal with anything more than a four it may be too difficult for you to manage. If you start with an item rated at less than four it may be too easy. An item rated four is hard enough for you to get the benefit of the exercise in terms of stretching yourself, but not so high that it is asking too much of you. Plan how you will tackle your task and what coping strategies you will use; for example, breathing, having a coping statement that you will repeat to yourself, or using distraction. Repeat this activity as many times as it takes for you to manage it without difficulty. When you have succeeded with this item then move on to the next on your list.

The trick with graded exposure is that you must undertake the tasks regularly and for prolonged periods of time so that the anxiety passes. Sometimes progress may seem slow and you may want to give up. However, progress is progress and giving up will only make matters worse as by doing so you will convince yourself that you cannot cope. One small step at a time is still a step in the right direction. Do not discount what you have achieved. Learning to recognize your achievements, however small you think they are, is a way of increasing your confidence. When you find yourself discounting the positives' with statements such asAnyone could do this', say to yourself They would find it hard if they experienced the same degree of anxiety as I do'. <a href=''>I</a> heard an apocryphal story many years ago before the use of seat belts became common. <a href=''>The</a> public service ads and threats of fines were not getting good traction, nor was negative advertising, showing people in hospital beds or coffins. <a href=''>The</a> story goes, however, that one advertisement was different. <a href=''>It</a> depicted an adorable child in the back seat admonishing her dad to buckle up. <a href=''>That</a> worked. <a href=''>Estimates</a> are that today over 1 million lives have been saved by the use of seat belts. <a href=''>The</a> use of children to promote safety in adults, who can't as a group seem to abide by simple and effective rules for their own welfare, has migrated to another grim problem: accidental shootings by youth with their parents' handguns. <a href=''>When</a> the tables were turned on the parents, hammering them with how they might be endangering their children, they paid more attention. <a href=''>When</a> I speak about how effective drugs, legal and illegal, are in achieving their desired effects on how a person feels, thinks, and acts, almost invariably the response is "But they cause cancer" or "They can lead to HIV infection" or "They destroy a person's brain--and their lives." Of course they can and sometimes do, especially if they are impure and used in unhygienic and unsafe ways. <a href=''>Cigarette</a> smoking and vaping are always harmful, always. <a href=''>But</a> while some limited effect is achieved by putting big black or red letters spelling out CANCER or CIGARETTES KILL on cigarette packs, what has worked far better has been making smokers pariahs in their own families and communities. <a href=''>There's</a> a joke about a man going into a pharmacy and asking in a clear, loud voice for a package of condoms, then whispering a request for a pack of cigarettes. <a href=''>Social</a> values and family influences matter, not exhorting people to not do what they already know they shouldn't do. <br /><br /><a href=''>At</a> the neurochemical level, however, depression and anxiety are closely related, and many people who experience anxiety and panic also report going through periods of depression. <a href=''>In</a> clinical parlance, this is referred to as comorbidity, which means that one of these disorders is often present alongside the other. <a href=''>In</a> this sense, anxiety and depression can often seem less like opposites than like two sides of the same coin. <a href=''>Another</a> important similarity between the two conditions - anxiety and depression - relates to the thought processes that tend to be associated with them. <a href=''>As</a> we have seen, anxiety tends to produce feelings of escalating panic. <a href=''>People</a> feel as if they are "realizing" they are in danger and are able to continually come up with new reasons why they are unsafe. <a href=''>These</a> new thoughts about ways in which they might be in danger are unwelcome. <a href=''>People</a> with these thoughts would go away, but the more they think about trying to get rid of them, the more prevalent and inescapable these thoughts seem to become. <a href=''>People</a> with depression often experience something similar. <a href=''>In</a> their case, their depression is often fueled by repetitive, unwelcome thought patterns. <a href=''>People</a> with depression describe feeling as if they were "stuck in a loop," or as if their thoughts cannot get out of a single "rut." As with the examples of panic thoughts we have seen above, depressive thoughts often seem to escalate and to build on one another, as if they followed logically from one another and each one reinforced the other. <a href=''>This</a> process is known as rumination, which comes from a Latin root word which literally meant to "chew" (this is why large mammals that primarily get their nutrients through grazing are technically referred to as "ruminants"). <a href=''>For</a> people with depression, the idea that rumination comes from the word "to chew" makes a lot of sense. <a href=''>People</a> who ruminate often feel as if they are forced to "chew over" the same mealy thoughts time and again, never making any progress with them. <a href=''>Tim</a> Grover says, "There are so many individuals out there who are so talented in different things and never accomplish anything. <a href=''>The</a> world is filled with talented people and they never accomplish anything. <a href=''>The</a> body has limitations, the mind does not. <a href=''>We</a> focus so much on what goes on from the neck down that we forget it all starts in your mind." Napoleon Hill said, "There are no limitations to the mind except those that we acknowledge." The only person holding you back is you. <a href=''>When</a> you want to point fingers and blame someone for not getting to where you want to be, do it in front of the mirror. <a href=''>If</a> anyone or anything is actually is getting in your way and stopping you, it's because you're allowing it to happen. <br /><br /><a href=''>Regardless</a> of whether it seems possible in the present moment, whatever you want and whoever it is you want to be, you have to absolutely believe it's going to happen. <a href=''>You</a> have to be 100% sure about it. <a href=''>You</a> have to see it as clear as day because the clearer you are about it, the more it will light up your path towards it. <a href=''>When</a> Conor McGregor beat Eddie Alvarez and made UFC history by holding two title belts at the same time, he said, "I saw this so clearly. <a href=''>I</a> saw this so clearly. <a href=''>I</a> followed it until it was reality. <a href=''>I'm</a> very confident in my abilities. <a href=''>I</a> back it up with work ethic. <a href=''>I</a> back it up with hours and hours of time and dedication. <a href=''>I</a> never take an hour off this game. <a href=''>I'm</a> very satisfied, very grateful, very happy, but not surprised. <a href=''>I</a> knew it was going to happen." Someone thinking your "big plans" are crazy and unrealistic doesn't make it true. <a href=''>That's</a> just their opinion. <a href=''>They're</a> not able to see the path that you can see. <a href=''>They</a> can't see it in their mind the way you do. <a href=''>They</a> can't see the hundreds, and even thousands, of tiny little details and steps leading you to what you want. <a href=''>Being</a> able to see it clearly is all that matters. <a href=''>Panic</a> attacks are extremely common. <a href=''>Differences</a> in the types of symptoms suffered are also extremely common. <a href=''>For</a> example, one person may feel hot, another cold, so general guidelines apply. <br /><br /><a href=''>Remember</a> that a panic attack is no more than an exaggeration of a normal bodily reaction to stress. <a href=''>Panic</a> attacks are unpleasant but will not harm you. <a href=''>Identify</a> the self-defeating and frightening thoughts you engage in when you experience a panic attack and counter these with the kind of thinking styles set out on pages 41-47 in the sectionNegative thinking'. Adding to your self-defeating thinking will make matters worse, not better. Give the fear time to pass. Accept it, knowing that it will go away. Don't try and avoid your fear, as this will only make it worse. Facing your fear will help to diminish it, in time. When you feel better, plan what to do next. Think of the progress you are making every time you face your feelings, then praise yourself for facing your fear. It was mentioned earlier that people who feel anxious often avoid situations. As a result, their lives may become very restricted. Often it requires much more than a simple decision to change that avoidance behaviour. Confronting a fear head on may prove to be too intimidating. For example, if you are claustrophobic and haven't travelled on public transport for two years, using the rating scale outlined on below (0 = no panic and 8 = major panic), you may experience a rating of seven just thinking about the idea of boarding a tube train. Trying to force yourself to challenge your fear without making some kind of mental preparation could be enough to tip you over into a full-scale panic attack. A more effective tactic might be to use an imagery technique to prepare you for the event as a way to help decrease your anxiety and practise the type of coping strategies that might be helpful. When anxiety levels have fallen to four or five, using your rating, it might be the time to consider taking a real journey on public transport. Risky behaviors in youth (and even adults) also don't respond particularly strongly to admonitions, such as against sexually transmitted diseases, injuries, unwanted pregnancy, texting while driving, sexting, and the development of anorexia nervosa. Yet, emphasizing the negative consequences of alcohol, tobacco, and drugs has been the second major strategy in dealing with drug use and abuse.