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Anxiety This forum is for seeking advice on anxiety and stress related issues.

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icedoverfire Offline
call me ice =)
Average Joe
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Name: Ankur
Age: 31
Gender: Male
Location: Somewhere...

Posts: 122
Join Date: January 5th 2009

A Method to Handling Anxiety - November 22nd 2011, 12:44 AM

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

- ice
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