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In this Chapter, Dr. Claire Weekes focuses on what she calls, "Four Simple Rules". These rules are to FACE, ACCEPT, FLOAT, and LET TIME PASS. She goes over what these 4 steps actually mean, reminding us that taking a closer look at the things while not running from them, with patience and true acceptance is where recovery exists. Although the answer sounds easy, the implementation of these 4 rules will demand all your courage and trust to see them through. Based on the overwhelming evidence of those who have gone before you, this approach has the ability to bring a cure to your physical symptoms as long as you are persistent, patient, and have a good attitude in your recovery journey.

Sounds Too Easy To be True

Upon reading this chapter, it is common for one to think that the explanations and rules given sound too good to be true. Of course, once a person has entered into an anxiety state and the nervous system is fully sensitized, the anxiety experience can be so traumatizing to the individual that they do not see how it is even possible to overcome it on their own. Nervous symptoms can be so overwhelming causing further heightened awareness and when given a "cure" within these 4 simples rules, it is often rejected because of the doubt they carry within. But regardless of what someone thinks, although the answer sounds easy, it will take great courage and determination to see these practice sessions through properly and consistently. As long as you do not give up, you can recover, no matter how bad you think your condition is.

You Must SLOW DOWN! You cannot "hurry" recovery.

The attitude of "hurry" is a common reason for failure when implementing the 4 steps. This attitude can completely sabotage your practice sessions and make recovery more difficult and also make it take longer. In order to practice properly, you must adopt an attitude of patient and deliberatly choose to "slow down" in whatever it is you are doing. Rushing around only increases anxiety and when you practice seeing your anxiety-panic sessions through, you might feel a sense of relief when you are done. This may feel good and also give you a false sense of accomplishment, but indeed, it does nothing but prove you can do whatever you need to do while feeling bad - it does not reprogram the brain to overcome those symptoms you hate so much.

Expect to Feel Symptoms During Practice

It is okay to feel the symptoms of anxiety during the practice of the 4 steps. Acceptance is part of the program. Understanding your symptoms, where they come from and why they are there will help you be more accepting and tolerant during the practice of the 4 steps. Some of the most common nervous physical symptoms are palpitations, rapid heartbeat, dizziness (aka giddiness), weakness in arms/legs, feeling like you cannot breathe properly (under or over-breathing), fears of suffocation, fear of fainting or passing out, swalling issues, fear or vomiting in public, blushing, nervous shakes in hands, feeling "strange" like your world is "unreal", and racing throughts. There are others but these are the most common. Not everyone experiences them all at the same time, and some may only experience a couple. It is important as you gain understanding through Claire Weekes' explanations of these symptoms to see your panic through without running, without adding more fear upon fear, what-if's, or allowing your mind to visualize the worst case scenario each time. In her book, she explains first and second fears, what they are and how important it is to deal with first fear in order to prevent making your anxiety worse.

Take The Time to Understand Things Fully

Claire Weekes says "understanding the anxiety state is based primarily on fear of the symptoms of fear". So taking the time in this Chapter to understand panic - where it comes from, why it happens, and how it causes so many intense symptoms, is the MOST IMPORTANT thing. She teaches how to reduce panic to normal intensity explaining that "first fear" (where it all started), we wrongfully add "second fears", as a chain reaction only digging ourselves in to a more painful anxiety state. Many people do not realize that panic is limited. At the moment of suffering you don't understand this, so you naturally fear that things will escalate and only grow worse with time, but the body can only produce so much adrenaline per day and therefore limits your panic experience.

Practice True Acceptance

Dr. Weekes explains what true acceptance looks like and how the attitude of the sufferer matters tremendously. Attitudes must change to reflect true acceptance and understanding. She reflects on common thoughts and fears, and even goes over individual symptoms so you can see that you are not alone or unique in your suffering.

PEACE FROM NERVOUS SUFFERING -- BUY THE BOOK HERE!!

Dr. Claire Weekes was a pioneer in her day and many self-help books that are written today still use her techniques as they are proven helpful to anxiety sufferers around the world. To learn more about Dr. Claire Weekes, this is a great article from The Sydney Morning Herald. "A trailblazing Australian doctor stared down professional resistance to revolutionise the way we treat anxiety. Along the way she became a best-selling author and one of the first self-help gurus."

What's Your Experience?

In Chapter 3, Claire Weekes help us to understand that we cannot "hurry" the cure of our physical symptoms, but instead, we must look at them, accept them and allow them to be there, while not adding more fear to them. Share your experience at the end of the to help others not feel so alone.