SPACE Training: Mastering Your Anxiety in the Moment

At The Scoggan Institute, we understand that anxiety can be a powerful force, hijacking your thoughts and leaving you feeling overwhelmed. That’s why we offer SPACE Training, a powerful and practical approach designed to equip you with effective tools to manage anxiety in the moment and regain control of your emotional state.

What is SPACE Training?

SPACE is an acronym for five key steps you can take to interrupt the cycle of anxiety and calm your nervous system:

Stop: Recognize the physical sensations and racing thoughts associated with anxiety. Pause and acknowledge that you’re experiencing anxiety.
Pay Attention: Notice your surroundings and focus on what you can see, hear, smell, taste, and touch. Engaging your senses in the present moment helps ground you and take your focus away from anxious thoughts.
Catch Your Breath: Take slow, deep breaths from your diaphragm. Deep breathing activates your body’s relaxation response, counteracting the physical effects of anxiety.
Assess: Evaluate the situation objectively. Is the threat you perceive realistic? Are your thoughts helpful or unhelpful? Challenge negative thought patterns that might be fueling your anxiety.
Extend Kindness: Practice self-compassion. Acknowledge that anxiety is a normal human experience, and offer yourself understanding and support.

How Can SPACE Training Help You Manage Anxiety?

SPACE Training provides a simple yet powerful framework for managing anxiety in various situations. Here’s how it can benefit you:

Reduced Anxiety Symptoms: Learn to effectively manage physical symptoms like racing heart, shortness of breath, and muscle tension.
Improved Emotional Regulation: Develop the ability to calm your nervous system and respond to anxiety in a more controlled manner.
Enhanced Mindfulness: Practice staying present in the moment and focusing on your surroundings, reducing the power of intrusive thoughts.
Increased Self-Efficacy: Gain confidence in your ability to manage anxiety and navigate challenging situations effectively.
Greater Control Over Your Thoughts: Learn to identify and challenge negative thought patterns that contribute to anxiety.

Who Can Benefit from SPACE Training?

SPACE Training is a valuable tool for anyone experiencing anxiety, including individuals with:

Generalized Anxiety Disorder (GAD)
Panic Disorder
Social Anxiety Disorder (SAD)
Phobias
Obsessive-Compulsive Disorder (OCD) (While OCD treatment often involves separate approaches, SPACE can be a helpful tool for managing anxiety associated with OCD symptoms)

Learning SPACE Training at The Scoggan Institute

Our therapists at The Scoggan Institute will guide you through the process of learning and implementing SPACE Training. Here’s what you can expect:

Psycho-education: Gain a comprehensive understanding of anxiety and the neurobiology behind it.
Skill Development: Practice each step of SPACE Training in a safe and supportive environment.
Exposure Therapy (if applicable): In some cases, exposure therapy might be incorporated to help you gradually face situations that trigger your anxiety while practicing SPACE to manage your emotional response.
Personalized Training: We tailor the program to your specific needs and anxieties, ensuring you gain the most benefit.