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Free Handouts

Toilet anxiety affects many people to some degree, and can interfere with daily life. Several handouts have been developed free of charge to help individuals with this condition.

HANDOUT 1: What Is Toilet Anxiety and Challenging It Using Relaxed Breathing Techniques

Handout 1 provides a brief introduction to: what anxiety is and how it relates to toilet anxiety, the role of slow breathing and slow mindful breathing in reducing anxiety.

Download handout 1 here

HANDOUT 2: Managing Toilet Anxiety Through Distraction, Cognitive Diffusion, Mindfulness, & Guided Imagery

Handout 2 provides a brief introduction to managing toilet anxiety by building upon the slow breathing techniques outlined in Handout 1. Handout 2 provides an introduction of short-term techniques to manage the distress associated with toilet anxiety.

Download handout 2 here

HANDOUT 3: Identifying and Challenging Unhelpful Thinking Associated With Toilet Anxiety

Handout 3 provides a brief introduction to identifying and challenging the unhelpful thoughts that precede and maintain toilet anxiety.

Download handout 3 here

HANDOUT 4: Challenging Toilet Anxiety Through Thinking Straight and Behaviour Exposure Work

Handout 4 provides a brief introduction to engaging in exposure work. That is, developing a plan to gradually re-introduce you to using public toilets. Exposure work is a key technique utilized to overcome phobias and situations that cause anxiety, such as using public toilets. Exposure work is most successful when initial anxiety management techniques (e.g., slow/relaxed breathing, identifying and challenging unhelpful thoughts) are well practiced. Another essential key to utilizing exposure techniques is taking time to practice and not trying to do something too overwhelming.

Download handout 4 here


HANDOUT DISCLAIMER:

The handouts and their content are not intended or recommended as a substitute for medical/psychological advice, diagnosis or treatment. Always seek the advice of your own qualified health care professional regarding any medical or psychological questions/conditions.




Disclaimer: This website and its content is not intended or recommended as a substitute for medical advice, diagnosis or treatment. Always seek advice of your own physician or other qualified health care professional regarding any medical questions or conditions.

© Copyright Dr Simon Knowles 2016