Overcome Fear of PHYSICAL sensations
‘Interoceptive’ Exposure Practice
Exercise 3
Feelings of choking / ‘lump in throat’
ANXIOUS THOUGHTS
“I will choke to death”
ALTERNATIVE PERSPECTIVE
A feeling of choking is a common symptom of anxiety – it is caused by the fight or flight response and is due to tension in my throat and neck muscles.
SWALLOW but ‘hold it’ mid way in your throat (don’t finish it)
DROP SAFETY BEHAVIOURS
ie. don’t gulp for air, cough, drink water or rub your throat.
OBSERVE
The effects of anticipatory anxiety, misinterpretation, catastrophisation and changes in the degree of belief in the old thoughts as you implement your alternative perspective.
REFLECT
ie. I didn’t choke and even if I had, choking is not particularly dangerous – it happens to lots of people who come to no harm.