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{
    "cbt_title": "The Snowball Breaker: Shattering Anxiety with Small Wins!",
    "cbt_image": "",
    "cbt_order": "3",
    "cbt_summary": "<p>Imagine you're feeling super anxious, like your brain is sounding all sorts of alarm bells. You want to do something to calm down, right? It's natural, because your body is always trying to keep you safe. <b>But here's the twist:</b> sometimes the things you do to feel better can actually make your anxiety worse.</p><p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><i><b> It's like adding more wood to a fire  the more you add, the bigger the fire gets.</b></i></span></p><p>Let’s think about this. When you avoid something that scares you, your brain learns that it’s really scary. For example, if you’re afraid of flying and keep avoiding it, you’re telling your brain, “Flying is super scary!” And guess what? This makes your fear grow, just like a snowball rolling down a hill. Every time you skip a flight, you’re adding more “snow” to that fear snowball, making it bigger and heavier!</p><p>Whether it happens quickly or builds up slowly, feelings of anxiety, scary thoughts, and those protective actions you take all work together to keep your anxiety levels high. Each one feeds off the others, and any one of them can be the spark that lights the anxiety fire. Remember, understanding how this works is a big step in managing anxiety.</p><p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><i><b>Think of it like learning how to control a fire instead of letting it take over!</b></i></span></p><p>So, what should you do to overcome your fears? Start by taking small steps that challenge your anxiety without feeling too overwhelmed. Instead of completely avoiding situations, face them gradually. For instance, if flying makes you anxious, consider starting with a simple visit to an airport. Just being there and watching planes take off can be a great first step! After each small victory, <span style=\"font-size: 13pt;\"><b>Celebrate! </b></span>Maybe do a little dance or treat yourself to your favorite snack. Each step teaches your brain that what you fear isn’t as scary as it seems.</p><p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><i><b>By slowly working through your anxieties, you can extinguish that anxiety fire instead of letting it blaze out of control.</b></i></span></p><p><span style=\"font-size: 10pt;\">Dymond, S., &amp; Roche, B. (2009). A contemporary behavior analysis of anxiety and avoidance. </span><span style=\"font-size: 10pt;\"><i>The Behavior Analyst</i></span><span style=\"font-size: 10pt;\">, </span><span style=\"font-size: 10pt;\"><i>32</i></span><span style=\"font-size: 10pt;\">, 7-27.</span><a href=\"https://link.springer.com/article/10.1007/bf03392173\"> </a><a href=\"https://link.springer.com/article/10.1007/bf03392173\"><span style=\"font-size: 10pt;\"><u>Link</u></span></a></p><p><span style=\"font-size: 10pt;\">Pal, S., &amp; Patel, S. Effective way of overcoming fear and anxiety. </span><span style=\"font-size: 10pt;\"><i>About 10 W’s Book</i></span><span style=\"font-size: 10pt;\">, 51.</span><a href=\"https://www.researchgate.net/profile/Sivaramyapragathi-Rs-2/publication/370155172_Heritage-September-issue-2022/links/64421ebf6216de136291ba88/Heritage-September-issue-2022.pdf#page=51\"> </a><a href=\"https://www.researchgate.net/profile/Sivaramyapragathi-Rs-2/publication/370155172_Heritage-September-issue-2022/links/64421ebf6216de136291ba88/Heritage-September-issue-2022.pdf#page=51\"><span style=\"font-size: 10pt;\"><u>Link</u></span></a></p>"
}