Lets work on this together. You have the situation, the physical symptoms you are feeling, your anxious thoughts description, behaviors, now you need evidence (proof) for your anxious thoughts, then evidence against anxious thoughts. (like in the examples I placed in other post. Then an alternative thought.
Would have helped sooner, but I've been out sick... I have done so many of these worksheets and the worry challenge worksheets I was happy to be able to help.
Thank you so much, it's perfect! it makes me realize how to continue the work. Every irrational thinking must be changed to a more functional and also find more useful alternatives.
Description: How do I do if I feel sick and I get a panic attack
Behaviors: weight to the head, shaking, figure out if there is any neighbor who can help in case of difficulty.
Evidence for
Anxious
Thoughts: I can not control this situation
Evidence
against
Anxious
Thoughts:? Example: I have complete control of my situation and anxiety/panic by doing my relaxation breathing and using my coping statements.
Alternative
Thoughts? Example: I can handle some alone time by myself. I can do something I enjoy like read a book, watch a good movie or just take a nap. I can also work on my coping statements and practice my relaxation breathing.
