This section outlines a technique to help you overcome anxious thought patterns.
| 1 | 2 | 3 |
| Automatic | Thinking | Reasonable |
| Anxious Thoughts | Mistake | Thoughts |
There are three steps to this exercise:
1. In the future whenever you feel apprehensive or upset, take note of what you're thinking. Or else imagine you're in a challenging position or on the verge of doing something you fear and play in your mind the views you normally have at these occasions (that is the first ideas you'd have). Write down your thoughts in the first column below the heading ''Automatic Anxious Thoughts" These are the thoughts or themes which result in your emotional discomfort.
2. Review your immediate thoughts again and decide which thinking mistakes you have made. Write these down in the second column.
3. Now, for the third column, think about a more appropriate healthy, objective thoughts.
It may facilitate the exercise, if you imagine what someone else might say or think (somebody reassuring and reasonable). The aim of the exercise is to teach yourself how to be objective and rational, thus you need to trust what you have inserted into the columns.
Rehearse doing this in writing until you mechanically carry out the equivalent exercise in your mind.
| Situation | Automatic Thoughts | Reasonable Thoughts |
| A | ||
| Visited house which is always filthy. Mother told me that daughter had been sick again! | Oh no! I remember last year they were sick, then a few days later I was sick. Panic! She has just vomited. It's probably had plenty of opportunity to get to work in this dirty house. I'll catch it and be sick. | The worst that can happen is that I could be sick. None of the other people going in and out of houses catch any disease. These thoughts are way out of proportion to reality. Relax. Think about something pleasant. |
| B | ||
| I went to the hairdresser and left instructions for what to cook for tea. | I should be at home at meal times make sure people are eating properly. | Everyone in the household is able to cook for themselves when necessary. If no one cooks, they won't starve. |
- Do other people view your situation in the equivalent apprehensive way that you do? No.
- Is your response excessive? Yes.
- Are you 100% accountable for everything that occurs, or for everything that Fails? No.
- Are you jumping to conclusions? Are there other ways of viewing this situation? Yes.
- Do others have problems also? Do others experience nervousness or depression occasionally? Yes.
- Whenever you say ''should" to yourself, e.g. '' I should be agreeable all the time ask yourself ''why should I'' - frequently ''should" statements are unreasonable.
- Is your anxiousness as conspicuous to other people as it is to you? - often it's not.
If you've had a difficult day or more, or whenever you've had a panic attack' unexpectedly', here are some suggestions:
Try not to over react - don't let anxious thoughts, like ''1'll never recover from this" take over. A few tough days are a natural part of your recovery.
Don't rush for the tranquillisers or another way to comfort yourself.
Study this segment once again - trial any of the suggestions which you found helpful previously.
Contact somebody you are able to talk to - a friend, or request assistance from your doctor . You might also find discussing things with a counsellor helpful. This isn't a sign of failure, it's best to talk it over while you are able to clearly recollect what occurred. Frequently ''set-backs" can provide useful information.
Remember, whenever you've endured anxiety related problems for a while, they might not all disappear speedily. Unlearning long lasting anxious behaviour will take time. It will be well worth the effort once you've learn new ways of coping. You can succeed!.
Anxiety Support Organisations:
No Panic
Help for people with panic attacks, phobias, obsessive-compulsive disorders, general anxiety disorder and tranquilliser withdrawal.
Helpline: 0808 808 0545
Website: www.nopanic.org.uk
National Phobics Society
Information and support, included one-to-one therapy, for those with anxiety disorders.
Tel: 0870 122 2325
Website: www.phobics-society.org.uk
Triumph Over Phobia (TOP UK)
Structured self-help groups to help with phobia and obsessive-compulsive disorder.
Tel: 0845 600 9601
Website: www.triumphoverphobia.com
