Introduction
Anxiety, by definition, is a natural human response to feeling threatened, and is characterized by feelings of tension, worry, and apprehension about the future. It can be felt through thoughts, feelings, and physical sensations. Anxiety can be a normal or even helpful response to stress, for example when you are faced with a difficult decision at work, before taking a test, or in anticipation of a big event. It can help in these situations by giving you a boost of energy, helping you focus and making your mind clearer. However, for people with anxiety disorders or chronic stress, the feeling is not temporary and it can be overwhelming, interfering with work, interpersonal relationships, and physical health. Some of the more common signs and symptoms of anxiety include:
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The following page is dedicated to sharing information and evidence-based worksheets that teach and can help manage anxiety and its related symptoms.
Understanding Anxiety
Many individuals experience anxiety, and a majority of them feel like there is actually something wrong with them. It is typical to experience fear of losing one's mind, which is only enhanced when others may unhelpfully comment that you just need to 'get yourself together'. This can lead to feelings of loneliness and isolation; not being able to share your daily experience without fear of being judged or deemed helpless can pull you away from friends and family. It is important to know that you are not alone, not even close. It is estimated that at some point in their lives, about 1/3 of Americans experience an anxiety disorder. Not just plain and simple anxiety, but an anxiety disorder that affects their lives in noticeable, detrimental ways. As with many other mental disorders, fear of being judged often keeps people from seeking help when they need it most. Anxiety can affect any person at any stage in their life, whether they are young or old, male or female, rich or poor, social or shy. So the next time you look around, know that you're in the same boat as about 1/3 of the people you see.
Feeling fear is a fundamental part of being human. It is a sensation that happens in response to realistically anticipated danger and can serve as a critical survival instinct. For example, when our ancestors were confronted with an angry animal that was much larger then them, their fear response likely helped to save their lives. Fear initiates a series of physical and cognitive changes that serve to protect us in the moment; we get physically and mentally pumped up enough to get out of the dangerous situation we are in. We survive because of fear. The real-time experience of anxiety is much like that of fear, the difference being that anxiety occurs in the absence of any real danger. The feelings may not match reality, but that doesn't mean that they aren't real.
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The Fight or Flight Response
To fully understand our body's response to dangerous threats, one needs to learn about the fight or flight response. When a person is in danger, or simply believes that they are, their body responds in a number of ways in preparation to fight or run away (hence 'fight or flight'). The main purpose of the automatic response is protection from harm, and includes three systems in the body: physical, cognitive and behavioral.
To fully understand our body's response to dangerous threats, one needs to learn about the fight or flight response. When a person is in danger, or simply believes that they are, their body responds in a number of ways in preparation to fight or run away (hence 'fight or flight'). The main purpose of the automatic response is protection from harm, and includes three systems in the body: physical, cognitive and behavioral.
Physical response to danger includes major but temporary changes designed to enhance our ability to either run away or prepare to fight. As soon as danger is perceived, our brain sends a message to the autonomic nervous system, or ANS. The ANS has two branches that control the physical changes we experience: the sympathetic branch and the parasympathetic branch. The sympathetic branch activates various areas of the body to be at the ready for immediate action. These changes happen from head to toe, dictated by the release of the chemicals adrenalin and noradrenalin from the adrenal gland in the kidneys, and cause the following physical changes:
- Increase in heart rate and strength of heart beat. These changes enable blood to be pumped around the body faster. allowing oxygen to reach various tissues in the body and allowing waste to be more quickly eliminated.
- Redistribution of blood from non-vital areas of the body. Blood moves away from the extremities like fingers, toes, and skin to places where it will most likely be needed, the heart, lungs, and large muscles. This is useful for action as well as defense. Moving blood out of the extremities also lessens the chances of serious blood loss in the event of a cut in those areas.
- Increase in the rate and depth of breathing. This change provides tissues with the necessary oxygen required to prepare for action. Feelings in response to this change can include breathlessness, choking or smothering sensations, tightness or pain in the chest, and sighing and yawning. Blood supply to the head is actually decreased during the process, and this can cause dizziness, lightheadedness, blurry vision, confusion, feelings of unreality and hot flashes.
- Increase in sweating. This cools down the body, and as a bonus also makes you harder for a predator to grab.
- Widening of pupils. The pupils dilate to let in more light, which can cause blurry vision, seeing spots, or the feeling that lights are too bright. This change enables a person to more effectively use sight to identify hidden dangers.
- Decreased activity of the digestive system. This switch allows blood to be directed to more useful areas during a fight or flight response, and causes a decrease in salivation, feelings of nausea, a heavy stomach, and constipation.
- Muscle tension. Many of the body's muscle groups will tense up, resulting in feelings of tension, aches and pains, and sometimes trembling and shaking. These actions leave the body feeling quite exhausted afterwards.
Cognitive changes that occur in the body as a part of this fight or flight response include alerting the individual to possible danger by switching attention to surroundings in search of a potential threat. Many people will report having difficulty concentrating on tasks if they have issues with anxiety, and this is why. It is a normal and even helpful part of the fight or flight response. Oftentimes, especially in those with anxiety, an obvious threat cannot be found, and since most people cannot accept not having an explanation for something, they will end up searching within themselves for an answer. This often will result in those with anxiety feeling as though there is something wrong with them; they must be going crazy or are possibly dying.
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The two behaviors associated with fear and anxiety are fight and flee. Individuals will feel overwhelming urges of aggression or desire to escape. Often these actions are not possible, due to social constraints, and people suffering from anxiety will express the urges to engage in these behaviors through foot tapping, pacing or snapping at people.
Returning to Baseline
Once an immediate danger is neutralized or has left the area, the body begins a restorative process to bring itself back to equilibrium. This is controlled by the ANS as well, only this time it instructs the parasympathetic branch to begin the process to counteract the sympathetic branch. The heart rate starts to slow back down, and muscles begin to relax. Some systems, however, do not return to normal straight away; some arousal continues. This allows for a more quick transition back into fight or flight if necessary; if there was danger before there could be danger again. This leaves a person feeling on edge and irritable for a good amount of time after the dangerous event subsides. This process explains why people feel ongoing anxiety for extended periods of time even when no stressor or danger is present.
Once an immediate danger is neutralized or has left the area, the body begins a restorative process to bring itself back to equilibrium. This is controlled by the ANS as well, only this time it instructs the parasympathetic branch to begin the process to counteract the sympathetic branch. The heart rate starts to slow back down, and muscles begin to relax. Some systems, however, do not return to normal straight away; some arousal continues. This allows for a more quick transition back into fight or flight if necessary; if there was danger before there could be danger again. This leaves a person feeling on edge and irritable for a good amount of time after the dangerous event subsides. This process explains why people feel ongoing anxiety for extended periods of time even when no stressor or danger is present.
causes of anxiety
There are a combination of factors that can lead to a person developing an anxiety disorder, and it differs between individuals. Some major factors have been identified, however, and can be divided into biological and psychological causes. Genetic predisposition is the main biological factor; individuals may inherit a vulnerability to developing an anxiety disorder. STATISTICS HERE. Psychological factors in the development of anxiety disorders include lifestyle factors and early life experiences. For example, if we were taught through our experiences to fear certain neutral situations, it can be difficult to extinguish those learned behavior patterns as adults. We may have formed these thought and behavior patterns that now contribute to the development of anxiety disorders. Anxiety is an important emotion in the human repertoire that serves to protect us from harm. For some individuals, this fight-or-flight response becomes activated in situations where no actual danger is present, and these situations vary greatly from person to person. An anxiety disorder is commonly diagnosed when a person is unable to function well in their daily life due to the frequency and severity of their symptoms and resulting behavior.
Types of anxiety
Although everyone experiences anxiety at some point in their lives, there are some who struggle on a daily basis with seemingly uncontrollable symptoms that pop up in different situations. There are many different types of anxiety disorders, and the most common among them are described below.
Specific Phobia
This disorder is an intense and distressing fear of a certain object, animal, situation, or experience. This fear or anxiety can be so debilitating it will cause the individual to avoid certain tasks or activities, to the point that they neglect important responsibilities at work, in social activities, in relationships, or in their physical health. Common phobias include animals, heights, needles, and blood. The truth is, some danger can be posed by a few of these objects, animals or situations, but the anxiety felt towards the subject of a phobia is out of proportion to the actual threat. For example, looking at images of the subject of someone's phobia may be enough to cause measurable anxiety or fear. People with specific phobias will usually go to great lengths to avoid the thing they are afraid of.
This disorder is an intense and distressing fear of a certain object, animal, situation, or experience. This fear or anxiety can be so debilitating it will cause the individual to avoid certain tasks or activities, to the point that they neglect important responsibilities at work, in social activities, in relationships, or in their physical health. Common phobias include animals, heights, needles, and blood. The truth is, some danger can be posed by a few of these objects, animals or situations, but the anxiety felt towards the subject of a phobia is out of proportion to the actual threat. For example, looking at images of the subject of someone's phobia may be enough to cause measurable anxiety or fear. People with specific phobias will usually go to great lengths to avoid the thing they are afraid of.
Social Anxiety
Social anxiety describes feelings of anxiety and even fear that occur in response to social situations or being in public. Someone with this specific phobia may be overly concerned about what people will think of them. Having anxiety about social situations is very common; even the most confident of people will feel some butterflies before a big presentation. However, with people with social anxiety disorder, the distress they feel can be so overwhelming that they find it difficult to cope with their symptoms. Often, high levels of anxiety are felt simply when thinking about an upcoming get-together or remembering a past event. Social anxiety can be felt whether the individual is a person at the center of the attention at the gathering, or if they are simply an attendee. Those with social anxiety may try to avoid social situations altogether, or use coping mechanisms like rehearsing conversations to have or bringing someone with them.
Social anxiety describes feelings of anxiety and even fear that occur in response to social situations or being in public. Someone with this specific phobia may be overly concerned about what people will think of them. Having anxiety about social situations is very common; even the most confident of people will feel some butterflies before a big presentation. However, with people with social anxiety disorder, the distress they feel can be so overwhelming that they find it difficult to cope with their symptoms. Often, high levels of anxiety are felt simply when thinking about an upcoming get-together or remembering a past event. Social anxiety can be felt whether the individual is a person at the center of the attention at the gathering, or if they are simply an attendee. Those with social anxiety may try to avoid social situations altogether, or use coping mechanisms like rehearsing conversations to have or bringing someone with them.
Generalized Anxiety and Worry
This form of anxiety can also be called worry, and refers to repetitive thoughts surrounding future events. Worries can be directed towards many things, like work, school, relationships, money, and health, and can be triggered by a variety of external events or simply from a single thought. This type of anxiety disorder is characterized by a lot of 'what if' statements, such as 'what if I fail my exam', 'what if I get anxious during a job interview', or 'what if I forget my lines for the presentation'. It is very common to experience worries, and they can even be helpful when planning for a trip or event. However, worry can become unhelpful when it is frequent and is difficult to control or dismiss. Those with generalized anxiety or worry often think that their worrying is useful, that it helps them in problem solving, and protects against future negative outcomes. However, this is definitely not the case, as worry actually generates more anxiety and worry, which gets in the way of positive, constructive thinking and action.
This form of anxiety can also be called worry, and refers to repetitive thoughts surrounding future events. Worries can be directed towards many things, like work, school, relationships, money, and health, and can be triggered by a variety of external events or simply from a single thought. This type of anxiety disorder is characterized by a lot of 'what if' statements, such as 'what if I fail my exam', 'what if I get anxious during a job interview', or 'what if I forget my lines for the presentation'. It is very common to experience worries, and they can even be helpful when planning for a trip or event. However, worry can become unhelpful when it is frequent and is difficult to control or dismiss. Those with generalized anxiety or worry often think that their worrying is useful, that it helps them in problem solving, and protects against future negative outcomes. However, this is definitely not the case, as worry actually generates more anxiety and worry, which gets in the way of positive, constructive thinking and action.
Panic Disorder and Agoraphobia
These conditions include the symptom of having panic attacks seemingly unexpectedly in predictable situations. Normally, physical sensations are present when anxiety is felt, but panic attacks are much more intense. These reactions include a range of physical feelings and anxious thoughts, and peaks within about 10 minutes. Panic attacks can be very scary for the person experiencing them, and they may feel a strong desire to escape the situation or seek emergency assistance. These individuals will also develop fear of having an attack in public, and worry endlessly about the consequences of having one. This causes them to withdraw and avoid in an attempt to control and prevent panic attacks from happening, and when this avoidance is so severe that they do not leave their house, it is called agoraphobia.
These conditions include the symptom of having panic attacks seemingly unexpectedly in predictable situations. Normally, physical sensations are present when anxiety is felt, but panic attacks are much more intense. These reactions include a range of physical feelings and anxious thoughts, and peaks within about 10 minutes. Panic attacks can be very scary for the person experiencing them, and they may feel a strong desire to escape the situation or seek emergency assistance. These individuals will also develop fear of having an attack in public, and worry endlessly about the consequences of having one. This causes them to withdraw and avoid in an attempt to control and prevent panic attacks from happening, and when this avoidance is so severe that they do not leave their house, it is called agoraphobia.
Health Anxiety
This type of anxiety refers to the experience of thinking that there is a possible threat to one's health, which triggers an anxious response. While it is normal and even beneficial to think about our health from time to time, those with health anxiety commonly fear having or developing cancer, Alzheimer's Disease, multiple sclerosis (MS), muscular dystrophy, a mental illness, thyroid disorder, or having a heart attack. Others may fear for their health in a general way, simply feeling like something is just not right with them. Health anxiety becomes a problem when fears are excessive, out of proportion, and persistent. This type of anxiety can also be a problem when it leads to unhelpful behaviors such as excessive checking, reassurance seeking, or avoidance. Whether someone has real symptoms or a documented medical condition is not a factor - the main issue is that the individual is responding in an unhealthy way to manage their symptoms, real or imagined.
This type of anxiety refers to the experience of thinking that there is a possible threat to one's health, which triggers an anxious response. While it is normal and even beneficial to think about our health from time to time, those with health anxiety commonly fear having or developing cancer, Alzheimer's Disease, multiple sclerosis (MS), muscular dystrophy, a mental illness, thyroid disorder, or having a heart attack. Others may fear for their health in a general way, simply feeling like something is just not right with them. Health anxiety becomes a problem when fears are excessive, out of proportion, and persistent. This type of anxiety can also be a problem when it leads to unhelpful behaviors such as excessive checking, reassurance seeking, or avoidance. Whether someone has real symptoms or a documented medical condition is not a factor - the main issue is that the individual is responding in an unhealthy way to manage their symptoms, real or imagined.
Obsessive-Compulsive Disorder
Although this disorder is sometimes separated from the rest of the anxiety disorders, it is associated with significant levels of anxiety and is therefore included in this list. Obsessive Compulsive Disorder, or OCD, occurs when a person has repetitive or recurring thoughts (obsessions) and/or behaviors that they feel an urge to repeat over and over again (compulsions). Obsessions are commonly repeated thoughts, urges, or other mental images that cause the person a large amount of anxiety. Common obsessions include fear of germs or contamination, harm to self or others, and unwanted thoughts (such as those involving sex or religion). Compulsions are the repetitive behaviors that occur in response to the obsessions, such as excessive cleaning or washing, repeatedly checking things like switches or locks, or performing mental rituals like repeating a word or phrase. For individuals with OCD, the obsessions and compulsions become so distressing that they interfere significantly with their every day lives.
Although this disorder is sometimes separated from the rest of the anxiety disorders, it is associated with significant levels of anxiety and is therefore included in this list. Obsessive Compulsive Disorder, or OCD, occurs when a person has repetitive or recurring thoughts (obsessions) and/or behaviors that they feel an urge to repeat over and over again (compulsions). Obsessions are commonly repeated thoughts, urges, or other mental images that cause the person a large amount of anxiety. Common obsessions include fear of germs or contamination, harm to self or others, and unwanted thoughts (such as those involving sex or religion). Compulsions are the repetitive behaviors that occur in response to the obsessions, such as excessive cleaning or washing, repeatedly checking things like switches or locks, or performing mental rituals like repeating a word or phrase. For individuals with OCD, the obsessions and compulsions become so distressing that they interfere significantly with their every day lives.
The Cyclical nature of anxietyThe main essence of anxiety is that one worries about some potential or imagined threat. The brain is trying to cope with a future, uncontrollable event, and reasons that the outcome will most likely be negative. Individuals will start paying more attention to signs of a possible threat, and ensures that internally your body will be ready for it when it does come. When you notice your anxious symptoms, you most likely conclude that you are not ready for the encounter or activity, and therefore become even more anxious leading up to the event. This is the very beginning of the anxiety cycle.
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How Avoidance Contributes to Anxiety
When a person feels anxious, or even just anticipates feeling anxious, it makes sense that they will try to do something to make the feelings subside. Sometimes this results in a person avoiding a stressful situation altogether, instantly decreasing unpleasant symptoms. However, while avoidance definitely does help in erasing symptoms in the short-term, it actually makes long-term symptoms worse. For example, a person may avoid going to the supermarket because that is where they experience fear and anxiety. When they no longer go to the supermarket, they have successfully avoided distress, and in the short term they do not feel anxiety. However, in the long term, the person becomes more and more resistant to confronting their anxiety and begin to believe that emotion is dangerous, and should be avoided at all costs. The experience of a successful, uneventful shopping trip is also avoided, leading the person to not disconfirm their catastrophic predictions of what will happen at the store. The individual will, however, still continue to scan the environment for danger and signals of safety, and anxiety will increase and become more generalized to other situations.
When a person feels anxious, or even just anticipates feeling anxious, it makes sense that they will try to do something to make the feelings subside. Sometimes this results in a person avoiding a stressful situation altogether, instantly decreasing unpleasant symptoms. However, while avoidance definitely does help in erasing symptoms in the short-term, it actually makes long-term symptoms worse. For example, a person may avoid going to the supermarket because that is where they experience fear and anxiety. When they no longer go to the supermarket, they have successfully avoided distress, and in the short term they do not feel anxiety. However, in the long term, the person becomes more and more resistant to confronting their anxiety and begin to believe that emotion is dangerous, and should be avoided at all costs. The experience of a successful, uneventful shopping trip is also avoided, leading the person to not disconfirm their catastrophic predictions of what will happen at the store. The individual will, however, still continue to scan the environment for danger and signals of safety, and anxiety will increase and become more generalized to other situations.
How Safety Behaviors Contribute to Anxiety
In addition to avoidance behaviors, people with anxiety disorders will also engage in safety behaviors, or subtle avoidance to help cope with their anxiety. These behaviors may include relying on medication (prescribed or otherwise), the security of carrying a mobile phone everywhere, always having a clear exit plan in advance for potentially anxious situations, or making sure that someone else is always with you in public. Although these safety behaviors at first glance may not seem to be too damaging or detrimental to the individual, they play a key role in the cycle of anxiety.
In addition to avoidance behaviors, people with anxiety disorders will also engage in safety behaviors, or subtle avoidance to help cope with their anxiety. These behaviors may include relying on medication (prescribed or otherwise), the security of carrying a mobile phone everywhere, always having a clear exit plan in advance for potentially anxious situations, or making sure that someone else is always with you in public. Although these safety behaviors at first glance may not seem to be too damaging or detrimental to the individual, they play a key role in the cycle of anxiety.
When someone becomes dependent on using these crutches, they do not learn that emotion is not a dangerous thing. They don't learn that distressing emotions are coming from their own mind, and that trying to suppress them is only going to make them worse. They also become immobile and unwilling to move on if safety behaviors are not in place. Although they may be 100% safe in their living room day in and day out, these individuals are not learning, growing, enjoying life, or in most cases functioning well, even in that setting.
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This cycle can be turned around through interpersonal work and other techniques to overcome anxiety symptoms. One important step in this process is gradually confronting feared situations. For example, if the gym is a place that elicits anxiety, an individual may start by driving to the gym and back home, gradually working up to going into the gym, checking in, walking around and leaving, and eventually reach a place where they are comfortable enough with the process to stay at the gym and complete a workout. These small victories will lead to an improved sense of confidence, reduce anxiety and allow the person to go places that are important to them. This process, although it may seem slow, is more effective than complete immersion in an anxiety-producing situation.
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Graded exposure, as this technique is called, begins by allowing the individual to start with situations that are easy, and move their way up to more challenging ones. By engaging in graded exposure in a structured and repetitive manner, there is a good chance anxiety symptoms will be greatly reduced and functioning will improve. Reversing the anxiety cycle is indeed possible, with a few tools and willpower.
Acknowledging and Tracking Anxiety
Although anxiety may seem like an endless cycle of stress, worry, and maladaptive behaviors, there is much reason for hope for those who suffer. The first step in lessening anxiety and its related symptoms and behaviors is to analyze thought patterns. Our thoughts have a large impact on the way we feel, and if we are feeling happy and excited, chances are we have been thinking positively. Alternatively, if we are feeling anxious, depressed, and upset, it is more likely that we have been ruminating on negative thoughts. Although these thoughts are normal to have, they should be few, far between, and be ultimately recognized for what they are: unhelpful.
To begin influencing the way you feel, you need to first be aware of how you're thinking. Capturing these unhelpful thoughts and beliefs for present or future analysis will lead to the eventual end goal of changing them. To begin, it is useful to do an 'ABC' analysis, beginning with identifying your 'A', or 'Activating Event'. In this step of the process, simply write down an event or situation where you experienced a strong negative emotion, such as depression or anxiety. Record the situation in the same way a video record would. Include just the facts of the situation with as much detail as you can. Do not include your own thoughts or reasons about why the situations occurred, who was responsible, or how you felt about it. Just describe the event, without any opinion.
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We'll go a bit out of a normal order here and talk about 'C' next, or identifying 'Consequences'. This step includes both feelings and actions or behaviors that arose due to the activating event. Write down words that best describe your feelings in the moment. When you have written them down, rate the intensity of each emotion from 0-100. The higher the rating, the more intense the emotion was. Have a look at all of the feelings that you wrote down, and choose the feeling that best represents the emotion you actually felt at the time and underline it. Also, at this time it is very helpful to note any actions that you carried out in response, such as closing all your curtains, putting on the answering machine, and going to bed.
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Finally, it comes time to identify the 'Beliefs', or thoughts, expectations, perceptions and attitudes surrounding the event. Bear in mid the situation and the feelings that you had during the event, and ask yourself, "What was I thinking at the time of the event?", or "What was going through my mind?". Write down each statement you come up with and then underline the one most associated with the primary emotion you identified during the Activating Event exercise. This will be referred to as your 'hot thought'. Rate how much you believe this thought on a scale of 1 to 100.
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To better understand this process, let's look at an example. Imagine walking into a party and feeling anxious. To do an ABC analysis, you my ask yourself "how am I making myself anxious?", or "what am I thinking?". You may identify thoughts like "I don't want to be here" or '"I jut want to go get back in my car and drive away!". If you only had this one thought, it may not elicit any strong emotions or a behavioral response, but if it does, this indicates that there is are other thoughts supporting it. The thought "I don't want to be here" is only an initial thought and you will need to dig deeper to discover which other unhelpful thoughts were present to create such a strong emotional response.
How to Uncover Your Unhelpful Thoughts
By asking yourself a sequence of questions, you can uncover most of the unhelpful thoughts that underlie an initial one. Let's take the example again of being at a party to illustrate this. The initial thought is 'I don't want to be here". The following is a description of the thoughts that may be supporting the initial one:
By asking yourself a sequence of questions, you can uncover most of the unhelpful thoughts that underlie an initial one. Let's take the example again of being at a party to illustrate this. The initial thought is 'I don't want to be here". The following is a description of the thoughts that may be supporting the initial one:
- Initial thought: "I don't want to be here".
- Follow up question: "I don't want to be here because..."
- Answer: "People will look at me and know that I am super anxious about being here".
- Follow up question: "And that is bad because..."
- Answer: Well, they will think something is wrong with me."
- Follow up question: "And what is bad about that?"
- Answer: "They will think I'm crazy!"
- Follow up question: "And what does that say about me?"
- Answer: "That I must be crazy."
- "What is bad about that?"
- "What is it that I see happening in this situation?"
- "What am I concluding about myself or others in this situation?"
- "...and that is bad because..."
- "...and what does this say about me?"
Unhelpful Thinking Styles
When someone experiences unhelpful emotions, like anxiety, it is usually preceded by a number of unhelpful self-statements and thoughts. There is often a pattern to these thoughts, which many refer to as 'unhelpful thinking styles'. People will use these thought patterns as automatic habits, and they will quickly leave our awareness. These unconscious patterns affect individuals' behaviors and cause them a lot of undue stress. The following are the more common patterns of thought that affect individuals in negative ways. As you read through these, note any that sound like ones you may use.
When someone experiences unhelpful emotions, like anxiety, it is usually preceded by a number of unhelpful self-statements and thoughts. There is often a pattern to these thoughts, which many refer to as 'unhelpful thinking styles'. People will use these thought patterns as automatic habits, and they will quickly leave our awareness. These unconscious patterns affect individuals' behaviors and cause them a lot of undue stress. The following are the more common patterns of thought that affect individuals in negative ways. As you read through these, note any that sound like ones you may use.
Black & White Thinking
This thinking style involves seeing in extremes, or 'one or the other'. Someone is either wrong or right, good or bad, etc. There are no in-betweens or shades of grey accepted. |
Catastrophizing
This type of thinking happens when we blow things out of proportion in our minds, and end up viewing a situation as terrible, awful, dreadful, and horrible, even though the reality is that the problem itself is quite small. |
Emotional Reasoning
This thinking style involves basing your view of situations (or of yourself) on the way that you are feeling. For example, you may anticipate bad things happening, but the only evidence of those events is that you personally feel like something bad is going to occur. |
Jumping to Conclusions
We jump to conclusions when we assume that we know what someone else is thinking (we think we can read others' minds) and when we make predictions about what is going to happen in the future (predictive thinking). |
Labeling
We often label ourselves or others when we make global statements based on behavior in specific situations. We may use this label even though there are many more examples that aren't consistent with that label. |
Magnification and Minimization
In this thinking style, you magnify the positive attributes of other people and minimize your own. It's almost like you're explaining away your own positive characteristics. |
Mental Filter
This thinking style involves a filtering process, where things are included or excluded, forming a sort of 'tunnel vision'. This leads to us focusing on one part of a situation and ignoring the rest. An entire event can be colored by what we perceive as a single negative detail. |
Overgeneralization
When we overgeneralize, we often take one instance in the past or present and impose it on all current or future situations. Phrases like 'you always...' or 'everyone ...', or 'I never...' being used points to this type of thinking. |
Personalization
This thought pattern includes blaming oneself for everything that goes wrong, even when you may only be partly responsible or not responsible at all. You could be taking 100% responsibility for the occurrence of external events. |
Fighting back
Although stress and anxiety may seem like unavoidable consequences of the types of lives we lead today, they don't have to affect your life as negatively as they are now. There are many techniques that have been developed specifically for the eradication of the behaviors and thought patterns that make these ailments less disruptive of our lives, many of which are explained below.
Coping with Stress
Stress is unfortunately a normal part of our daily lives, and is experienced by every individual on the planet from time to time. However, there are those who suffer from stress that is so frequent or severe that it interferes with and seriously impacts their quality of life. Stress can come from a wide range of sources, including:
Stress is unfortunately a normal part of our daily lives, and is experienced by every individual on the planet from time to time. However, there are those who suffer from stress that is so frequent or severe that it interferes with and seriously impacts their quality of life. Stress can come from a wide range of sources, including:
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For some individuals, they are somewhat aware of their stress triggers, and this can increase their ability to either prevent or mitigate their stress so it does not affect their lives in such an impactful way. Many others are unable to deal with their stresses, and identifying stressors is a great first step for them in creating a less stressful life. If you often experience stress, take some time to consider what tends to set it off for you. Engaging in journaling activities around stress can help to open this door; refer to the sections above for more information on identifying and tracking stressors and your reactions to them.
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For some people, it can be immensely helpful to simply bring their attention to noticing their stressors. Many individuals do not even notice that they are stressed until unhelpful or even detrimental symptoms begin to pop up, including:
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These symptoms can reduce quality of life, and people who are suffering from stress may notice that their performance at work or in interpersonal relationships is suffering. Thankfully, there are many small changes that can be made to lessen the effects of anxiety and stress in the lives of those who are struggling with it. Some tips for stress management include:
Identifying Stressors
Simply labeling and monitoring stressors can allow you to see where some work needs to be done to bring more of your life under your control. Of course, there will always be aspects of life that are not controllable, such as the way your job is structured. However, there are some parts of your life that can be changed around those aspects, for example maybe you can't change the way deadlines are set at work, but you can change things like the way your day is scheduled to make breaks more relaxing, or go to bed earlier at night so that you have more energy to cope with these daytime stressors. |
Get Healthy
Although this may seem like a generic suggestion given the number of times it is offered as a way to improve life, exercise and healthy eating can actually markedly improve the way we experience and deal with our stressors on a daily basis. Try to balance out your lifestyle a bit; there are many people who go straight from working to their chosen stress-relief coping mechanism, like drinking, smoking or engaging in other unhealthy behaviors, which only makes dealing with anxiety more complicated and difficult. Scheduling time to be outdoors hiking, work out in the gym, or to prepare healthy meals for the week is integral to becoming an overall healthier person and as a result, lessening stress and anxiety. As part of this effort, try to improve your sleep, as well.
Although this may seem like a generic suggestion given the number of times it is offered as a way to improve life, exercise and healthy eating can actually markedly improve the way we experience and deal with our stressors on a daily basis. Try to balance out your lifestyle a bit; there are many people who go straight from working to their chosen stress-relief coping mechanism, like drinking, smoking or engaging in other unhealthy behaviors, which only makes dealing with anxiety more complicated and difficult. Scheduling time to be outdoors hiking, work out in the gym, or to prepare healthy meals for the week is integral to becoming an overall healthier person and as a result, lessening stress and anxiety. As part of this effort, try to improve your sleep, as well.
Take Time Outs
Due to the hustle-bustle of many of our daily lives, we often find it difficult to manage engaging enjoyable activities, like seeing friends or family or practicing recreational, relaxing activities. Many of us know that taking time for ourselves is important, but we do not all do it or think that we have the time. If you are an individual that finds it hard to carve out time, it is mandatory that you plan and take deliberate steps to have 'time-outs'. These periods can be as short as an evening or as long as a weeks' vacation. To begin, set aside one evening a week where you meet up with friends or enjoy a hobby, or set aside a weekend day for relaxing at home (not just staying at home and doing chores!). |
Increase Problem-Solving Superpowers
Although problem-solving seems like a basic and somewhat boring skill, it is actually one that can help you to expertly navigate life's challenges with ease. Problem-solving involves identifying and describing a problem and how it affects you, brainstorming possible solutions to said problem (including the pros and cons of each), and then choosing one to put into action.
Although problem-solving seems like a basic and somewhat boring skill, it is actually one that can help you to expertly navigate life's challenges with ease. Problem-solving involves identifying and describing a problem and how it affects you, brainstorming possible solutions to said problem (including the pros and cons of each), and then choosing one to put into action.
Learn Techniques to Combat Stress
These techniques, although they do take some time to hammer down, are immensely helpful in lessening reactions to stressful events. These techniques include controlled breathing and muscle relaxation, and serve to train your mind and body to function (and react) from a more relaxed state. They do require a good amount of practice to perfect, but they are also very helpful if used regularly. Another skillset to develop to better deal with stress involves assertiveness and communication skills. Because these skills can improve any area of life, they tend to make stress and anxiety better as a result. |
Combat Negative Thinking
As discussed previously on this page, negative thoughts can be pervasive and affect many areas of our lives. Negative thinking leads to more worry than is necessary, increase our levels of stress and anxiety, and does not motivate us to take positive actions to increase our well-being.
As discussed previously on this page, negative thoughts can be pervasive and affect many areas of our lives. Negative thinking leads to more worry than is necessary, increase our levels of stress and anxiety, and does not motivate us to take positive actions to increase our well-being.
Techniques for Anxiety Reduction
There are endless ways to evaluate, track, and change behaviors you exhibit in response to stress. These techniques work over time, and are meant to strike at the fundamental nature of anxiety and how it forms in our bodies and minds. The most common are behavioral experimentation, situational exposure, breath training, progressive muscle relaxation, exercise, and CBT techniques.
Behavioral Experimentation
A next step in combating negative thinking is to identify negative predictions about how certain situations will turn out. If you suffer from negative thoughts, you may tend to:
A next step in combating negative thinking is to identify negative predictions about how certain situations will turn out. If you suffer from negative thoughts, you may tend to:
- Overestimate the likelihood that bad things will happen or that something will go wrong during an event.
- Exaggerate (mentally or in conversations with others) about how bad things will be.
- Underestimate your ability to deal with things if they do not sway your way.
- Ignore other situational factors that suggest that things will not really be as bad as you are predicting they will be.
When someone jumps to negative conclusions about the future, it is understandable that they will engage in unhelpful behaviors to try to mitigate anticipated stress, like avoiding the situation completely, trying the situation out but escaping when things get a little difficult, or being overly cautious and engaging in safety behaviors. The issue with these strategies for stress and anxiety reduction is that they prevent you from actually testing out the prediction that you have made about how the event will go. This makes it difficult to ever have a different experience, which only solidifies your tendency to expect the worst. For example, let's imagine that you have been invited to a barbeque at a neighbor's home, and your negative prediction is this: "I will have a terrible time, no one will speak to me because I am off-putting, and I will feel like a total idiot for deciding to go in the first place". A usual response to these predictions could be to avoid the event altogether, to attend and leave as soon as humanly possible, or to stand in a corner speaking only with the person you came with. This may help you reduce your anxiety in the short term and allow you to attend the party, but it also contributes to the continuation of negative predictions, which means the continuation of the associated anxieties (which will only worsen over time).
Testing predictions can be a powerful way to begin unravelling an existing cycle of anxiety. Imagine if you thought of yourself as a scientist, putting your thoughts under the microscope to examine the evidence both for and against your beliefs, instead of assuming that the negative predictions are true. The steps below can help you to plan and carry out a behavioral experiment of your own: |
Step 1: Have a Clear Purpose
Be very clear to yourself about the purpose of the experiment. The overarching point is to test out your negative predictions and help you to develop more realistic and/or balanced beliefs, but make sure you understand what this means to you in your specific situation. For example, you may be wanting to start going to the gym again to help you manage your stress levels. The purpose of your experiment in this case would be to lessen your avoidance of going to the gym.
Be very clear to yourself about the purpose of the experiment. The overarching point is to test out your negative predictions and help you to develop more realistic and/or balanced beliefs, but make sure you understand what this means to you in your specific situation. For example, you may be wanting to start going to the gym again to help you manage your stress levels. The purpose of your experiment in this case would be to lessen your avoidance of going to the gym.
Step 2: Identify Target Belief or Prediction
Answer the question: "What is the thought or belief I am trying to test?". Be specific; for example, if you are trying to get yourself to go to the gym more but are avoiding it due to the anxiety it provokes in you, your test prediction may be "I will have a terrible time at the gym and regret going afterwards". Next, rate how much you believe in this thought from 0-100, and jot that number down next to your prediction. At the outset of breaking the anxiety cycle, ratings of negative thoughts and beliefs are relatively high. You may have long-held beliefs that are so present in your mind that they are preventing you from making any progress at all towards your goals; these are the beliefs that you will want to target for destruction.
Answer the question: "What is the thought or belief I am trying to test?". Be specific; for example, if you are trying to get yourself to go to the gym more but are avoiding it due to the anxiety it provokes in you, your test prediction may be "I will have a terrible time at the gym and regret going afterwards". Next, rate how much you believe in this thought from 0-100, and jot that number down next to your prediction. At the outset of breaking the anxiety cycle, ratings of negative thoughts and beliefs are relatively high. You may have long-held beliefs that are so present in your mind that they are preventing you from making any progress at all towards your goals; these are the beliefs that you will want to target for destruction.
Step 3: Brainstorm an Alternative
Try to come up with one or a few alternative predictions about what may happen in the stress-triggering situation. Using the gym example, an alternative prediction could sound like: "I will make a new friend at the gym today", or "I will feel better about myself after exercising". Rate this prediction according to how strongly you believe it will come true from 0-100, and record that number next to the alternative.
Try to come up with one or a few alternative predictions about what may happen in the stress-triggering situation. Using the gym example, an alternative prediction could sound like: "I will make a new friend at the gym today", or "I will feel better about myself after exercising". Rate this prediction according to how strongly you believe it will come true from 0-100, and record that number next to the alternative.
Step 4: Design your Experiment
Plan out how you will be testing your prediction. When will you do it? How long will it take? With whom will you do the experiment? Try to be as specific as possible. There are no rules for how exactly you will carry out your experiment; because each individual and each situation is different. The only real guideline is to make completing your experiment an achievable goal. Using the gym example, this could look like:
"I will go to the gym at 2 PM (a time when the gym is not overwhelmingly busy). I will check in and then go to the stationary bikes area upstairs and ride for about 20 minutes, then leave."
Plan out how you will be testing your prediction. When will you do it? How long will it take? With whom will you do the experiment? Try to be as specific as possible. There are no rules for how exactly you will carry out your experiment; because each individual and each situation is different. The only real guideline is to make completing your experiment an achievable goal. Using the gym example, this could look like:
"I will go to the gym at 2 PM (a time when the gym is not overwhelmingly busy). I will check in and then go to the stationary bikes area upstairs and ride for about 20 minutes, then leave."
Step 5: Evaluate Appropriateness
Make sure that you are setting your experiment at an appropriate level for you. Experiments can continue over time, so make sure that you start with small steps and increase the challenge with each experiment. If you find that you are setting a goal too high for your current level of stress or functioning, it is of utmost importance to change your experiment's design to match. In the gym experiment example above, a more achievable beginning experiment may be:
"I will go to the gym at 2 PM (a time when the gym is not overwhelmingly busy), check in, and use the restroom. I will then take a walk, familiarize myself with the gym layout, and walk back out the front door."
Make sure that you are setting your experiment at an appropriate level for you. Experiments can continue over time, so make sure that you start with small steps and increase the challenge with each experiment. If you find that you are setting a goal too high for your current level of stress or functioning, it is of utmost importance to change your experiment's design to match. In the gym experiment example above, a more achievable beginning experiment may be:
"I will go to the gym at 2 PM (a time when the gym is not overwhelmingly busy), check in, and use the restroom. I will then take a walk, familiarize myself with the gym layout, and walk back out the front door."
Step 6: Do It
Carry out your experiment as planned. Remember to try to stay present during the experience, and take note of any thoughts, feelings, or behaviors that come up. If it is too difficult to carry out your experiment, or you are not able to complete it without engaging in avoidance behaviors, this is a clear sign that you need to lessen the requirements of your experiment and try again another day. Even if this happens, however, you are still being successful in working on lessening your anxiety and you still will gain valuable insights into the way you're functioning currently. Return to step 4 after completing step 7 to redesign your experiment if this occurs.
Carry out your experiment as planned. Remember to try to stay present during the experience, and take note of any thoughts, feelings, or behaviors that come up. If it is too difficult to carry out your experiment, or you are not able to complete it without engaging in avoidance behaviors, this is a clear sign that you need to lessen the requirements of your experiment and try again another day. Even if this happens, however, you are still being successful in working on lessening your anxiety and you still will gain valuable insights into the way you're functioning currently. Return to step 4 after completing step 7 to redesign your experiment if this occurs.
Step 7: Record
After the event or situation has passed, find a quiet 5-10 minute period of time and write down what happened. It is best to do this as soon after the experiment as possible. Write down what happened in detail, and what you observed. Consider evidence for and against your original prediction and the alternative one you brainstormed. What does this say about your negative prediction? For example, after carrying out the above gym experiment, a journal entry may look like this:
"I felt really nervous pulling into the gym parking lot, not knowing what to expect. I found a great spot close to the door, and sat in the car for a minute, gathering my willpower to walk inside. I put in my headphones, turned in some music, and got through check-in. I made eye contact with and said hello to the worker behind the counter. I then walked upstairs to the bike area, and found that 5 of them were taken, and there were no empty bikes that were not right next to someone else. This made me feel anxious and unsure of what I should do, and I almost left. I felt like people were staring at me for standing there for too long! I decided to walk around the second floor as an alternative to leaving, and when I returned to the bike area, I noticed there was a bike on the far end that wasn't taken and wasn't next to anyone else. I got on, and was able to bike for 20 minutes before leaving. Overall, I disproved my original prediction that I will have a terrible time at the gym. I do not regret going. I didn't make a new friend, but I did feel better after working out. I feel like I took a step in the right direction, but also feel like I could have done more to challenge myself. I'm looking forward to designing and carrying out my next experiment."
After the event or situation has passed, find a quiet 5-10 minute period of time and write down what happened. It is best to do this as soon after the experiment as possible. Write down what happened in detail, and what you observed. Consider evidence for and against your original prediction and the alternative one you brainstormed. What does this say about your negative prediction? For example, after carrying out the above gym experiment, a journal entry may look like this:
"I felt really nervous pulling into the gym parking lot, not knowing what to expect. I found a great spot close to the door, and sat in the car for a minute, gathering my willpower to walk inside. I put in my headphones, turned in some music, and got through check-in. I made eye contact with and said hello to the worker behind the counter. I then walked upstairs to the bike area, and found that 5 of them were taken, and there were no empty bikes that were not right next to someone else. This made me feel anxious and unsure of what I should do, and I almost left. I felt like people were staring at me for standing there for too long! I decided to walk around the second floor as an alternative to leaving, and when I returned to the bike area, I noticed there was a bike on the far end that wasn't taken and wasn't next to anyone else. I got on, and was able to bike for 20 minutes before leaving. Overall, I disproved my original prediction that I will have a terrible time at the gym. I do not regret going. I didn't make a new friend, but I did feel better after working out. I feel like I took a step in the right direction, but also feel like I could have done more to challenge myself. I'm looking forward to designing and carrying out my next experiment."
Step 8: Evaluate
Answer the question: "What have you learned?". This is a broad question for many, and answers can range from "the gym bathrooms aren't always 100% clean" to "an alternative to leaving a situation due to high anxiety is to take a short walk". Whatever your learning experience was, write about it. Brainstorm other anxiety-producing situations where this learning experience may apply, especially if you have learned to utilize a healthier coping mechanism.
Answer the question: "What have you learned?". This is a broad question for many, and answers can range from "the gym bathrooms aren't always 100% clean" to "an alternative to leaving a situation due to high anxiety is to take a short walk". Whatever your learning experience was, write about it. Brainstorm other anxiety-producing situations where this learning experience may apply, especially if you have learned to utilize a healthier coping mechanism.
Step 9: Revisit your Predictions
Go back and read your original predictions and your cultivated alternative ones. Write them down once more, and rate them on a scale of 0-100 depending on how much you believe them now that you've completed your experiment. For example:
Go back and read your original predictions and your cultivated alternative ones. Write them down once more, and rate them on a scale of 0-100 depending on how much you believe them now that you've completed your experiment. For example:
- "I will have a terrible time at the gym and regret going afterwards." (30/100)
- "I will feel better about myself after exercising." (80/100)
- "I will make a new friend at the gym today." (40/100)
Situational Exposure
A common way that many people deal with anxiety-provoking situations is to avoid them completely. Although this does reduce anxiety in the short-term, by not exposing oneself to those situations you're also not getting the chance to disprove your fears. Over time, these fears will become larger and stronger, and sometimes they can even affect other areas of life, causing people to become more and more withdrawn from the world and avoidant of social situations. Turning social activity into a positive experience once again is a way to get back into interacting with the world in meaningful ways, lessening overall anxiety and even symptoms of depression.
A common way that many people deal with anxiety-provoking situations is to avoid them completely. Although this does reduce anxiety in the short-term, by not exposing oneself to those situations you're also not getting the chance to disprove your fears. Over time, these fears will become larger and stronger, and sometimes they can even affect other areas of life, causing people to become more and more withdrawn from the world and avoidant of social situations. Turning social activity into a positive experience once again is a way to get back into interacting with the world in meaningful ways, lessening overall anxiety and even symptoms of depression.
People may suggest to you that tackling your problems involves 'jumping in the deep end' or just 'faking it till you make it', but in most situations, full recovery from anxiety symptoms requires a step-by-step, gradual approach complete with intentional planning and reflection. This graded exposure technique begins small, with situations that are easy to handle and works up gradually to more challenging tasks. This process helps to build confidence slowly, using learned skills to adapt to changing situations. Fears are successfully challenged as exposure increases. In this structured and repeated way, it gives individuals a fighting chance of reducing anxiety about social situations.
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Identify Avoided Situations
The first step in this process, as it is in many therapeutic processes, is to identify the problem. Think about situations that you currently are avoiding out of fear or anxiety. A short list of examples:
The first step in this process, as it is in many therapeutic processes, is to identify the problem. Think about situations that you currently are avoiding out of fear or anxiety. A short list of examples:
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Because one's background and past experiences with certain places or situations is so different than anyone else's, avoidances vary greatly from person to person. Make sure you really take time to think about the situations that you avoid, in every aspect of your life. Once you have made your list, indicate how much distress each of these avoided situations cause you to feel on a scale of 0-100, using the following ranges for reference:
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Set Goals
Now that you've identified the situations or settings that you avoid out of anxiety, it is time to turn each one into a goal to be achieved. When you are developing your goals, make sure that they follow the SMART framework:
Now that you've identified the situations or settings that you avoid out of anxiety, it is time to turn each one into a goal to be achieved. When you are developing your goals, make sure that they follow the SMART framework:
- Specific: Your goal should be written in the exact way you want it to be, and it should be specific. For example, a goal of "I will be more focused at work" is much more vague than "I will set and complete my most important task first each day".
- Measurable: Your goal should be able to be easily measured so that your progress can be assessed. If you can't measure a goal, how will you know when you've achieved it? An example of a sufficiently measurable goal is "I will run for 15 minutes 3 days each week".
- Actionable: Your goal should be worded so that it implies action. For example, a goal of "Tell my partner I appreciate them every day" is more actionable than "Be more appreciative".
- Realistic: Don't make your goal too easy to achieve, but also make sure it is something you are capable of doing. For example, "I will never eat a carb again" is an unachievable goal, and "I will eat bread twice a week" is a more realistic one.
- Timebound: It is very important to set a deadline for your goals. Goals are meant to be reached, and they are all the more powerful if they can be completed as soon as practicable. For example, "I will have completely quit smoking in one year" is a timebound goal, and "I will quit smoking" is not.
Build a Plan
At this point, you should have a list of SMART goals that line up with your avoided situations. It is time to create a graded exposure program for each of your goals, which involves breaking down the goal so that it can be worked on step by step. Goals with higher distress ratings (those over 80) will have more steps than those with lower ratings. For each step, a few variables can be changed to make it more or less anxiety-provoking, and just like that a new step is created. These variables include who is present, where the step is completed, the amount of time you do the activity for, when you do the activity, and what the activity is. Keep the SMART guidelines in mind as you create each mini-goal. An example of a complete graded exposure program is as follows:
At this point, you should have a list of SMART goals that line up with your avoided situations. It is time to create a graded exposure program for each of your goals, which involves breaking down the goal so that it can be worked on step by step. Goals with higher distress ratings (those over 80) will have more steps than those with lower ratings. For each step, a few variables can be changed to make it more or less anxiety-provoking, and just like that a new step is created. These variables include who is present, where the step is completed, the amount of time you do the activity for, when you do the activity, and what the activity is. Keep the SMART guidelines in mind as you create each mini-goal. An example of a complete graded exposure program is as follows:
SMART Goal: To go out to a bar on a weekend night with friends and stay there for at least 3 hours.
Distress Rating: 80/100
Distress Rating: 80/100
Step 1:
Go to a local bar on a weekday afternoon (when the bar activity is low) with a friend who is aware of the process, buy a soda and stay for about 10 minutes. (35/100). |
Step 2:
Go to a local bar on a weekday afternoon (when the bar activity is low) with a friend who is aware of the process, buy a soda and stay for about 30 minutes. (45/100) |
Step 3:
Go to a local bar on a weeknight (when the bar is somewhat busy) with a friend who is aware of the process, and stay from 7-8 PM. (55/100) |
Step 4:
Go to a local bar on a weekend night (when the bar activity is high) with a friend who is aware of the process, and stay from 7-8 PM. (65/100) |
Step 5:
Go to a local bar on a weekday night (when the bar activity is low) with a friend who is aware of the process, and stay from 8-10 PM. (70/100) |
Step 6:
Go to a local bar on a weekend night (when the bar activity is high) with some friends (possibly including the one who has provided support before) and stay from 8-11 PM. (80/100) |
Climbing the Steps
Once you've developed your steps and ensured that each graded mini-goal fits the SMART guidelines, you're almost ready to get moving. Make an appointment with yourself to start your first step in the next week, and in the meantime work on developing coping mechanisms that will help you persevere are reach your goals. Solidify your ability to cope with anxiety by practicing breathwork and muscle relaxation. Challenge your negative thinking about the experience of completing the first goal by spending time identifying and providing alternative outcomes for your negative predictions. These strategies are all described in detail on this same page.
Once you've developed your steps and ensured that each graded mini-goal fits the SMART guidelines, you're almost ready to get moving. Make an appointment with yourself to start your first step in the next week, and in the meantime work on developing coping mechanisms that will help you persevere are reach your goals. Solidify your ability to cope with anxiety by practicing breathwork and muscle relaxation. Challenge your negative thinking about the experience of completing the first goal by spending time identifying and providing alternative outcomes for your negative predictions. These strategies are all described in detail on this same page.
On the Rise
Although you've broken your goal down into steps, with each gradual rise will come new and exciting mini-challenges. It is important to remember the following as you navigate your progress:
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How to Climb
Every person has a different way of completing their own goals and their own unique chosen path based on their current level of functioning and skill level. Even though you've planned a program, it doesn't mean that your journey will be straightforward and without setbacks. Climbing the steps is the hardest part; keep in mind these points as you rise:
Every person has a different way of completing their own goals and their own unique chosen path based on their current level of functioning and skill level. Even though you've planned a program, it doesn't mean that your journey will be straightforward and without setbacks. Climbing the steps is the hardest part; keep in mind these points as you rise:
- One step at a time. Nobody has ever reached the top of a ladder in one step. Climbing is about taking deliberate steps, one at a time, until you reach the top. Your only job right now (and the only thing you should be concentrated on) is reaching that next step.
- Over and over again. Repeating steps multiple times in close succession is a great way of building confidence and competency. A step may be repeated 3-4 times if that is what it takes to lessen your anxious responses to the situation.
- Use your skills. Work through any unhelpful negative thoughts as they arise, and arm yourself with positive alternatives. Make sure to take time to debrief and release any anxiety after each step is practiced or completed. Unwind with relaxation sessions focusing on breath, exercise, or meditation.
- Acknowledge steps you've made. When you have reached a point where you're comfortable completing a step, make sure to celebrate it. Admit to yourself that you were successful and take time to overview what you've accomplished and learned so far.
- Stepbacks: We all have our ups and downs, and sometimes a task that seemed easy yesterday is very difficult today. It can feel sometimes like unbearable defeat when we have to take a step backwards, especially if we have been making progress recently. Taking a step back is part of progression for many people, and is a valuable learning experience that requires you to use your skills to fight back against feelings of unworthiness or failure as a result. It is also important to recognize that although you spent a lot of time creating these steps for yourself, it is possible that some reconstruction needs to be completed to shore it up. Adding half-steps (or side quests) to your program can be a valuable tool during times like these, and serve to bridge the gap between your previous and future successes. It is also very important during these times of stress to take time away to care for yourself. Your progress can affect your life just as your life can affect your progress.
Recording the Journey
Using a journal to record your debriefs, negative thought work, goals, and progress. This can help you to keep track of the steps you've completed, track any recurring issues for the purpose of investigating and solving them, and help you cope with any difficulties you've experienced. After each step is completed, for example, you could record each of the following:
Using a journal to record your debriefs, negative thought work, goals, and progress. This can help you to keep track of the steps you've completed, track any recurring issues for the purpose of investigating and solving them, and help you cope with any difficulties you've experienced. After each step is completed, for example, you could record each of the following:
- Situation: Describe the step and the situation that occurred as a result. Include as much detail as possible. This practice will also help you stay more present during future steps by practicing drawing your attention to what's happening around you.
- Expected Distress: Indicate the distress level that you expected to experience on a scale of 0-100, noting any negative thoughts you had leading up to the event.
- Actual Distress: Indicate the distress level that you felt during the situation on a scale of 0-100. Take note of any specific instances that invoked a rising sense of anxiety. Sometimes, these instances can be someone asking you a question you haven't prepared for, and other times it could be that you had to deal with negative thoughts you were having about a problem you had earlier in the day. Elaborate on any anxiety reduction techniques you used in the moment and how effective they were.
- Outcome: Indicate whether you completed a step, what practice you may need in order to do so, and the skills you found most useful during the situation. If there were difficulties, describe how you may better prepare for them next time.
Breath Training
Most people are aware that breathing is an essential part of being alive; life isn't possible without it. What most people don't know is that breathing plays an essential role in anxiety, and is actually a powerful determinant of our physical state. When our breathing becomes elevated, a number of physiological changes occur, and these sensations are the same ones that we notice when we are anxious.
Most people are aware that breathing is an essential part of being alive; life isn't possible without it. What most people don't know is that breathing plays an essential role in anxiety, and is actually a powerful determinant of our physical state. When our breathing becomes elevated, a number of physiological changes occur, and these sensations are the same ones that we notice when we are anxious.