Master the Art of Skill Retention


The struggle to retain and apply new skills is a universal challenge, often leaving us feeling like we’ve dropped the ball. But don’t worry; there’s a silver lining in the world of psychological flexibility. It can help you navigate this challenge by equipping you with the tools to confront your thoughts, feelings, and sensations while staying true to their aspirations and ideals.  

Embark on a journey of self-discovery and skill retention as you explore and uncover lessons that can transform your approach to learning and applying new skills.

Step 1: Make a Choice to Commit

It all starts with a simple question: “Are you willing?” 

Commitment is a conscious, deliberate decision. You either say yes or no; there’s no middle ground. It’s all about making a crystal-clear, conscious decision where you either say “heck yes” or “no way.” 

And you can always tweak the details of your commitment – but once you decide, it’s like flipping a switch; there’s no going back! 

Step 2: Experience and Accept Reality as It Is

When faced with challenges, it’s natural to react with resistance. But, by accepting discomfort, you can overcome obstacles, level up your commitment game and focus on what truly matters.  

To commit effectively, you must distinguish between your mental chatter and actual experiences. It’s like separating the clouds from the silver lining, and it’s a game-changer in your journey to better living. 

Step 3: Practice Consistency 

Commitment isn’t a one-time event; it’s a continuous journey with ups and downs. There will be victories, successes, setbacks, and failures. 

What truly matters is the bigger picture: Are you making progress? Are you persisting for longer periods? Are you becoming more resilient? It’s about recognizing that commitment is a collection of small efforts accumulating over time.

What Is a Panic Attack?

A panic attack is a short but intense feeling that overwhelms you with anxiety or dread. Symptoms that accompany the attack include blurred vision, shortness of breath, and/or dizziness. You may experience the urge to flee. You may even feel like you are dying or incredibly ill. The symptoms may mimic medical problems such as a heart attack or a stroke.

Where Do Panic Attacks Occur?

They can happen almost anywhere. For some people, a crowded place triggers the reaction. For others, driving on the freeway may trigger an attack. Exercising may be one person’s trigger and social situations may be another’s. Yet, as varied as these sources may be, CBT offers a time-limited, highly effective approach to breaking the grip of panic over your life no matter what triggers your attacks.

What About Panic Disorder?

That first panic attack often leads to a heightened sensitivity to triggers. The fear of another episode may lead to more panic attacks. A serious and distressing condition, panic disorder may grip the sufferer. The 2.7% of Americans who develop panic disorder live life in a cycle of avoiding any situation that might lead to an attack. This leads to a life where activities are severely restricted. Self-worth spirals downward. The space that feels safe constricts.

How Can Cognitive Behavioral Therapy Help?

Seeing a CBT-trained therapist after an initial panic attack can be extremely helpful. Cognitive-behavioral therapy (CBT) works by helping you identify the situations and bodily sensations surrounding your panic attacks. Your therapist helps you cut through the fog you feel as one of these attacks starts to sweep over you. The therapist helps demystify what is happening. CBT helps even those with entrenched panic disorder regain a normal life. A skilled CBT therapist will coach you through a series of exercises that actually help you understand and develop tolerance to the sensations that have been leading to your panic attacks. Your therapist will help you map a plan that claims a renewed life—enabling you to re-enter situations that you have been avoiding.

Have You Been Experiencing Panic Attacks?

Stop panic from robbing you of your life! Contact us to schedule a personal assessment. Call us (650) 461-9026 or Text us (650) 461-9026 today to get started and request a free phone consultation, or book an appointment online – Video Teletherapy available!