The Aware Technique

The AWARE technique is a simple, 5-step mindfulness tool designed to help you ride out anxiety and panic attacks without fighting them. Instead of trying to force the feeling away - which often makes it worse - AWARE teaches you to observe and pass through the discomfort safely.

The AWARE Steps:

A – Accept and Acknowledge

Stop fighting your anxiety or wishing it away.

Say to yourself: "I am feeling anxious right now, and that is okay."

Acknowledge the fear without judging yourself for having it. 

W – Watch (and Wait)

Observe your anxiety like an outside scientist.

Rate the strength of your feeling on a scale from 1 to 100.

Wait and watch to see how the number goes up and naturally comes down. Remind yourself that feelings have a peak and will fade.

A – Act

Keep moving and living your life.

Do not run away from the situation or freeze completely.

Breathe slowly and relax tense muscles in your jaw, neck, and shoulders. 

R – Repeat

Do the steps again if the wave of worry returns.

Practice acceptance and observation each time a new spike occurs.

E – Expect the Best / End

Expect that the feeling will pass, because anxiety is temporary.

Acknowledge your success in getting through the moment.

These methods can help to keep you calm in the moment, but if anxiety is becoming a regular part of your life, you don’t have to work through it on your own. Counselling can provide a space to understand what’s happening and explore what might help. If you're ready to take that step, reach out anytime.