What is the Backward8 Procedure?

The Backward8 method is a simple 7-step process designed to reduce anxiety through mindful repetition, backward counting, and affirmations.

Step 1: Identify Anxiety Issues

List your anxiety triggers as “I” statements, as if telling someone:

For example:

If you feel strong nervousness just before you're about to interview for a job, then your declaration statement should be worded something like this:

"I feel so nervous about interviewing for this job."

OR...

"I always feel this intense nervousness when I am about to ________."
 

✅ Tip: If it feels anxious or negative, include it. There are no wrong answers.

Step 2: Add 87654321

Write 87654321 after each issue.

Example:
I feel so nervous about interviewing for this job, 87654321

Step 3: Create a Power-Phrase

Replace each negative statement with a positive choice-affirmation:

• I CHOOSE to forgive myself for feeling this way.

• I CHOOSE to accept myself just as I am.

• Or combine them for greater effect.

✅ Must include “I CHOOSE.” This reinforces conscious, positive change.

Step 4: Rate the Anxiety (SUD Scale)

The point scale I am using here is known as the SUD (Subjective Units of Distress).
The Subjective Units of Distress (SUD) Anxiety Intensity Scale works this way:

Visualize the situation and rate your distress on a 0–10 scale:

• 0 = no anxiety

• 10 = intense anxiety

✍️ Write the number beside the issue.

Step 5: Focus, Count, Repeat

Concentrate deeply on the emotion, then say the full statement out loud:

I feel so nervous about interviewing for this job, 87654321
I CHOOSE to accept myself just as I am.

Repeat continuously while feeling the anxiety until your distress drops significantly.

Step 6: Repeat as Needed

After a round:

• Re-rate the issue on the 0-10 SUD scale.

• If anxiety remains, repeat the full process (Step 5) again.

• Take a deep breath after each round.

Each repetition weakens the emotional charge and helps replace it with positivity.

Step 7: Reassess and Continue

• Re-rate the issue (0–10).

• If above 0, continue with more rounds until the anxiety fades.

✅ Key Reminders:

• Feelings are essential. The method only works if you fully feel the anxiety while counting.

• Repetition is key. The more you do it, the more effective it becomes.

• Use it daily. New stressors will arise. Backward8 is your tool for ongoing emotional clarity.

Practice. Feel. Repeat. Heal.
The more you FEEL while counting, the faster you release anxiety.
Backward8 rewires negative emotion into positive self-acceptance and calm.