Shattering The Glass Ceiling Within

This is a life coaching blog that will provide information that will assist women in overcoming barriers to change and other helpful information relating to women's health.

Monday, December 04, 2006

Coping with anxiety-Make it smaller


One of the hallmarks of anxiety is what therapist call "What if" thinking. This makes simple problems become catastrophic events. I often use the analogy of a snowball with my clients. You start of with a tiny snowball that fits comfortably in your hand. Then with each "what if" thought the snowball rolls through the snow making it bigger and bigger until it is no long manageable. The key to managing anxiety is often managing your thought patterns. Here are some examples of "What if" thinking.

Situation: You are invited to a holiday party.

"What if I go to the party and no one talks to me. People with think I'm not social and I will not be invited back."

Situation: You are planning a road trip.

"What if my car breaks down in the middle of nowhere or I run out of gas. How will I get help? What if I get killed?"

Situation: You giving a presentation at work

"What if I forget what my presentation in front of all those people? Everyone will think I am an idiot. I will never get a promotion."

Now these are common fears and problems everyone has faced at one time or another. The person who suffers from anxiety will not be able easily discredit these catastrophic thoughts

One possible solution is to work on combating your negative catastrophic thinking. Allow for possibilities other then the worst possible case scenarios. If your car breaks down, what are some of the possibilities to handle the situation safely? Sometimes it is even beneficial to work through the fearful situation. This helps you to be prepared if the worst happens.

It is also helpful to do what therapists call "reality testing". How realistic is it your life would end because of your car breaking down. Statistically, it is not very high. If you take the necessary precautions, it should be minimal. It is also useful to explore past experiences. You arrived safely during your previous road trips. This gives you concrete evidence to combat your catastrophic thoughts.

It is important to remember that anxious thinking is not rational. Therefore, it is important to admit and examine your irrational thoughts. You have to work hard to apply the rational thought to calm those anxious feelings.

The Anxiety and Phobia Workbook by Edmund J. Bourne, Ph.D is a great resource for anyone suffering from anxiety.

2 Comments:

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