This is text taken from the forum of the DBT Self-help.com site where I give guides to use the self-help tool to help regulate emotions, cope with crisises, develop mindfulness and navigate relationsships.
Fear and anxiety is a terrible feeling if you feel overwhelmed by it which often leaves you feeling helpless. But it is a feeling and feeling can be felt without overwhelming you if you practice coping with it. The DBT Self-help app have several skills that combined can teach you how to just let the feeling be where it´s at.
I will give some directions to which skills you could use to get the handle of your anxiety.
First off is to be aware of what is happening – tune into your body and mind – just observing without acting, without judging.
Mindfulness – ObserveMindfulness – Non-judging
You can also describe what you are experiencing in a descriptive way which will state the facts, letting the thoughts be thoughts and feelings just feelings. Mindfulness – Describe
Then you can practice being mindful of the feeling. Emotion regulation – Mindful of the emotion.
And accepting the moment as it is, let everything be as it already is.Distress tolerance – Acceptance
Practice this over and over and over. Just let the fear in your belly or wherever you feel it just be there as you breathe.Try to relax your muscles at the same time.
If this really is overwhelming you might have to go to the distress tolerance skills. But your goal should be to get to the point where you regulate more often than distracts yourself.