- Your thoughts influence your emotions and ultimately your actions.
- Notice the triggers.
- Pay attention to the emotions that follow and name them.
- Notice the behaviour born out of emotions influenced by distorted thinking.
- Pay attention to your physiological responses/bodily sensations.
- Are your coping strategies working for you?
- What can you do differently?
- Emotions are not bad; they carry messages, what is the message behind your emotion?
- Learn to Breathe.
- Learn to Relax.
- Worrying and rumination will not change what has happened.
- Notice when you ruminate, and challenge that by asking yourself these questions:
- is it helping?
- is it beneficial?,
- is it making the problem disappear?
- Will the challenge be gone by tomorrow?
- What improvement/change is the worry (anxiety) bringing?
- What’s the worst that could happen?
- If the worst that i am imagining could happen, what will that mean?
- What are the possibilities that the worst am imagining and fearing will actually happen?
- Could there be a different way of perceiving the situation?
- On a scale of 0 to 10; with 0 being 👉🏼poorly and 10 being 👉🏼Very well, how am I coping with the situation?
Remember this saying by Lao-Tze:
"Watch your thoughts; they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become character.
Watch your character, it becomes your destiny"
Avoid catastrophizing, it's not a healthy way of thinking and coping with life challenges, it exacerbates anxiety creating a cycle until you become anxious about being anxious.
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