Thanks for the support Beth,
It is ok to challenge those thoughts :) Take the time to go through the program and take it step by step. By writing in a journal you may be able to pinpoint areas that need more assistance :)
Keep Strong,
Josie
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The Panic Center Support Team.
Hi Radha,
The best way for me is that Neg/Pos list that I came up with using along with breathing technique.
Take a piece of paper and up at the top, write on the left hand side NEGATIVE. Over on the right hand side, write POSITIVE. I then write down my anxious or negative thought and "counteract it" with a positive one so as to leave my brain not thinking of the negative thought but the positive one instead. Always end the positive thought with an exclamation mark and smiley faces!! :)
Example:
NEGATIVE POSITIVE
I am anxious about driving to the store I'LL BE FINE!!
I am starting to feel anxious I AM NOT AFRAID!!
I am getting dizzy I AM FINE! RELAX!
If you do this for awhile on an anxious day, you will notice after a short period of time that you are changing your thought process reaction from negative to positive and retraining your brain to react in a positive way instead of the fearful negative way. Always remember that any situation is 10% the situation itself and 90% how we react to it. If we try to fill the 90% with positive thoughts then we can deal with the 10% much better. (it also makes any situation you may have to deal with or go through wayyyyy less scary!!)
Also as I said, breathing technique is a great tool as well. Remember to try and relax all your muscles in your shoulders (anxious people tend to keep thier shoulders elevated I have no idea why! I think it is tensing of the muscles) and your neck. Close your eyes for a minute and just breath slowly and relax. :)
Hope this helps- this is how I have been able to challenge my anxious thoughts and get ahold of them and the anxiety that follows the majority of the time.
Beth ;)
Hi everyone including support specialist
I would like to know how some of you have handled anticipation fear. I find that the anticipation fear is worse than the feared activity especially if the feared activity is a few days away. What kind of calming thoughts has anyone used successfully to bring the anxiety levels to more acceptable levels? Challenging anxious thoughts seems to make it even worse. Distracting works for me but I would like to know if anyone else has this kind of anticipation fear and how they have dealt with it (excluding breathing techniques). Hope someone can help. Thanks.
