Most people feel worried and anxious from time to time, but those with an anxiety disorder may feel this way all the time. Anxiety is a common mood disorder that can affect every area of your life. When you feel worried and stressed about everyday events, especially those that are small and unimportant, you may be suffering from an anxiety disorder. Cognitive behavioral therapy has been effective in helping people with anxiety. A cognitive behavioral approach can help you reframe your thinking patterns and change your actions which, in turn, change your emotions.
Instructions
1. Identify your negative thoughts. If you have anxiety, you tend to focus more on negative thoughts than you do on positive ones. You may constantly put yourself down. Listen for these thoughts when they go through your head and ask yourself what you were thinking when you started feeling anxious. Keep a daily journal of your thoughts to help you become aware of your self-talk. Write down positive and realistic phrases to counteract the negative ones.
2. Challenge your negative thoughts. Determine how realistic it is that what you are worried about will actually happen. Most things people worry about never come to pass. Ask yourself if these thoughts are true or if you are exaggerating or fearing the worst. Focus on those things you do have control over and can actually change, and let the rest of it go.
3. Replace negative thoughts with positive ones. After identifying your negative thoughts, work on replacing them with more realistic and positive thoughts. Instead of telling yourself you can't do something, tell yourself that you can do it. Tell yourself you will be okay no matter what happens. Repeat calming and reassuring phrases until you feel yourself calm down. The more positive thoughts you think, the better you will feel.
4. Learn how your body reacts in situations that cause anxiety or fear. A racing heart, sweaty palms and shortness of breath are all symptoms of anxiety or panic. Practice relaxation techniques such as taking deep breaths, relaxing your muscles and focusing on objects in the room.
5. Face your fears. Start with small steps and stay at the step until you feel calm enough to move on to the next one. Trying to confront your fear immediately could be traumatizing. If you're afraid of flying, gradually introduce yourself to the actuality of getting on a plane. You can start by looking at photos of planes and then going to the airport to watch planes take off, eventually working up to taking the flight.
Tags: negative thoughts, your negative, your negative thoughts, anxiety disorder, change your, feel worried