A Method to Handling Anxiety

[icedoverfire]

Hello everyone,

Please read the following in its entirety before making conclusions. This is a list of "Maladaptive Assumptions" (bad thoughts) and "Coping Statements" (things you can say to yourself to counter anxiety-provoking thoughts)... This was given to me by the therapist I was seeing to manage my own anxiety, and I felt it would be good to share with others.

First, the Maladaptive Assumptions:

1. I should be successful at everything I tiry
2. If I am not successful, then I am a failure
3. If I fail, them I'm worthless (unlovable, stupid, ridiculous, etc.)
4. Failure is intolerable and unacceptable
5. I should get the approval of everyone
6. If I am not approved of, then I am unloveable (ugly, worthless, hopeless, alone, etc)
7. I should be certain before I try something
8. If I am not certain, the outcome will be negative
9. I should never be anxious (depressed, selfish, confused, uncertain, unhappy with my partner, etc.)
10. If I let my guard down, something bad will happen
11. If people see that I am anxious, they will think less of me (reject me, humiliate me)
12. My life should be wonderful at all time

Second, the Coping Statements (selected ones most generally applicable are bolded):


Normalize your anxiety:

1. Anxiety is normal
2. Everyone is anxious sometimes
3. Anxiety shows that I am alert
4. Anxiety is biologically programmed

Take the danger away:

1. Anxiety is arousal
2. I've been through this before and I didn't die
3. Anxiety passes and goes away

Challenge your negative thoughts:

1. I'm having false alarms
2. I'm not going crazy or losing control (personal motto)
3. These sensations are not dangerous
4. People can't see my feelings
5. I don't need 100% control

Learn from the past:

1. I've made negative predictions before that haven't come true
2. I've never gone crazy, had a heart attack, or died from anxiety
3. Breathing helps

Distress tolerance:

1. I can sit back and watch my arousal
2. I can accept that my arousal fluctuates
3. I can observe my sensations increasing and decreasing
4. I can accept my arousal and examine my negative assumptions

Best,

- ice