Getting worried and anxious
UNDERSTANDING AND CHALLENGING ANXIOUS THOUGHTS AND WORRY
Suffering from chronic anxiety and worry most times lead you to looking at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were facts. You may also discredit your own ability to handle life’s problems, and also assume you will fall apart at the first sign of trouble.
These irrational, pessimistic attitudes are known as Cognitive Distortions (C.D). They are not based on reality and are not easy to give up. They often result from/become a lifelong pattern of thinking that has become so automatic that you are not even completely aware of it. Retraining your brain and taking some measures will enable you to be able to break these bad thinking habits and stop the worry and anxiety they bring.
Start by:
- Identifying the frightening thoughts
- Be as detailed as possible about what scares or worries you.
- Don't view your thoughts as facts.
- Treat your thoughts as hypotheses that you are testing out.
- Examining and challenging your worries and fears helps you to develop a more balanced perspective.
Questioning the worried thoughts helps you stop worry by taking note of the following:
- What is the evidence that the thought is true? Or that it is not true?
- Is there a more positive and realistic way of looking at the situation?
- What is the probability that what I am scared of will actually happen?
- If the probability is low, what are some likely outcomes?
- Is the thought helpful?
- How will worrying about it help me and how will it hurt me?
- What would I say to a friend who had this worry, so as to be of help?
Recent Comments
6
I am very fortunate.
I seldom worry, it is a waste of time, when some worrying thought enters my head, I immediately throw it over my shoulder and replace it for a reality thought.
I also do sleep very well, the moment my head meets my pillow, I am able to turn off my thoughts
It has no use to worry about something that hasn't happened, and probably will not happen.
I like #7. I use that on myself sometimes. We're often much harder on ourselves than we would be to a friend. ~Debbi
The Only answer is Surrender. And Love Thy self. If You Love yourself You Will changed your thinkING. Worries are making You sick and You Will suffer. Love yourself and SURRENDER. EVERYTHING HAS A SOLUTION. GOD BLESS. CLYDE
Great tips there, I can see the value of these techniques for those who suffer from worry and anxiety. Cheers.
I have many mental conditions with chronic anxiety is one! I have been prescribed medication specifically for that, which I take on an as needed basis, but I am truly glad that you are able to offer more suggestions to help!
Thank you!