Do you often deflect?Writing might be awful to you, and the sound of it alone gives you anxiety.That’s completely fine.You don’t have to sit there every day and write a Dear Diary entry.Instead of trying to be creative or expressive, you might just want to take down quantitative data for your journal.Maybe you work better with charts and graphs.This might include jotting down numbers from one to ten as a way to measure certain feelings.You might simply keep a mood meter, rating your level of depression and anxiety every day.Look at your journal for answers that aren’t always easily identifiable.Even if you are creative, this method of journaling can still help as well.Sometimes, we stay quiet in situations that require us to speak up because we don’t know how to process our emotions.One way to change this is to write letters.This can be a part of your journal, or it can be completely separate.Maybe you write one to yourself at five years old, and one when you are fifty.Write a letter to yourself yesterday, angry that you weren’t able to get as much work done as you hoped.Write one to yourself in the future.Tell yourself how much you have thought about them and how you are hoping that they are doing well.By doing this, you are expressing emotions that you have kept inside.Other times, you might want to write letters to other people.Maybe you are angry, so you write down everything you hate about them.While it might be hard to go through those feelings, it can be incredibly therapeutic to get your thoughts out.Whether you keep these letters or not is up to you.You could burn them, use them to pick up your dog’s poop or bury them in the backyard.When unraveling, you have to make sure that you are looking at the cause and effect of different cognitive distortions you are having.One end will be the cause, and the other end will be the effect.When you have it all raveled together, it can be hard to process.When things are laid out perfectly, you will be able to see easier the things that upset or frustrated you.Identify the symptom of anxiety.Pick out what cognitive distortion might have led to your symptoms.How are you framing the issue?Are there moments of catastrophizing?Reflect on the issue and see the ways they’ve grown roots and spread.How have they affected other parts of your life?Look to your past to see what might have caused the issue in the first place.Was there a specific trauma, or did you experience prolonged abuse?Come up with a solution for resolving this issue.Sometimes, unraveling will be enough in itself, but other times, you have to use multiple methods.This is just one simple method of unraveling.It starts with the issue and ends with a solution.Though it looks easy, it won’t always be that simple to carry out step five, the methods of recovery.Looking at it in these simple steps, however, can be important in helping ensure that you are looking at your anxiety and depression from a logical sense.So, the truth of the matter is, we can never be free from unwanted intrusive thoughts.We must try to achieve not having anxiety or any type of mental or physical compulsion once faced with these thoughts.With the proper treatment and support, the challenge of achieving this is minimized.It reverses the habits formed by individuals that are typically performed in certain situations and helps them overcome the urge to do it.This is also helpful in treating different behaviors caused by a variety of conditions, like Tourette’s Syndrome.This training is made up of five different parts that can help individuals overcome their disorder.If you want to minimize or put an end to your behavior, it is important to recognize and accept it beforehand.How can you put an end to something if you are not aware of it?Through awareness training, individuals pay attention to their behavior and work at diminishing it.Awareness training helps individuals know and understand their behavior more deeply and find out things they never knew before.This step identifies the problem in your behavior and partly continues the work done in the first step.Once you’ve identified all the triggers and urges you have, it is time to strategize new behavior or a way to combat your urge.This new behavior will replace the old one.It is important to practice this new behavior and become aware of it.Whenever you want to go back to the old behavior you have been so used to, you can try to do this instead.When doing something difficult, we tend to find a source of motivation to keep us going or to remind us why we’re here in the first place.Find all the people you want to do this for and all the problems you’ve had because of your unwanted behavior.These unwanted behaviors tend to show up whenever a person’s body is put under a great amount of stress.It is important to reduce your stress level and eliminate any triggers that may induce your tics.It is important to know different relaxation techniques.After all the different processes you’ve gone through, it’s time to test out and practice your new skills and behavior and see how you respond to different situations.You may be placed in front of triggers, and it is important to train yourself to get rid of the urge to go back to your old habits.This is the most crucial step of all because it displays all the work you’ve done in the past.Once you’ve practiced this new behavior enough, it will soon become an automatic response for you, successfully replacing the old behavior you once had.