Phobias

Finally, relaxation can help you to stay calm and in control of your anxiety. Relaxation is much more than lying on a sofa or soaking in a bubble bath. It is a psychological state in which both your body and mind let go of stress and tension. People use many different techniques to relax. Here are some of the best.

• Daydream. Fantasize. Pick a specific scene that is very peaceful to you and focus on your scene or daydream. Nature scenes often work best.
• Practice deep breathing. Take slow, regular breaths. Breathe deeply from your abdomen.
• Tense and relax your muscles one by one. Start at your toes, move to your feet, and work your way up through your body muscle by muscle.

Some people also use meditation to relax. Meditation is an ancient practice that helps people to get in touch with their inner selves. It minimizes one's focus on the outer world and turns one's attention to one's inner being. To meditate, find a quiet, private spot and sit in a comfortable position. Breathe deeply and empty your mind of thoughts. Let the outer world slip away and just be.

You can use relaxation and meditation to reduce anxiety before a stressful event, like a test, an audition, or a performance. For long-term benefits, however, it is important to practice relaxation or meditation regularly. If you do so, you will see its effect on all aspects of your life.

Whether you are dealing with stress, anxiety, or fear, you can overcome these feelings. Use the techniques in this book to manage the daily stress and fear in your life. Phobias have one of the highest rates of recovery of all mental disorders. In therapy or on your own, you can learn to live without fear. When you are not afraid of what the future will bring, you can face it head-on.