This isn't a quick fix, however its the best method I have learnt through therapy to really understand why certain things make me feel anxious. I think it is so easy to say something makes you feel anxious but understanding why is the most important part for combatting anxiety attacks and episodes. Finding out what triggers you can be hard and extremely uncomfortable so its important to take your time. Up until last year I had never suffered with anxiety or panic attacks therefore I am still learning so much about coping and living with them, however, I hope learning about this 5 stage method helps you as much as it helped me.
