Your Thinking and Anxiety
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When: Thursday, September 20th, 2018, at 5:30 PM Eastern U.S. Time
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The basics of cognitive behavioral therapy related to anxiety:
- Your thoughts and thought processes affect the way you feel.
- Negative feelings such as anxiety are caused by your thoughts about what happens in your life.
- The bad situations do not cause bad feelings.
- The anxiety comes from your distorted thoughts about the situation.
There is hope. You can change this pattern and feel better:
- Anxiety can be influenced by your genetics and body chemistry. You are born with this.
- Anxiety can be increased by negative events in your life.
- There is a way to gain control of your anxiety by controlling your perspective and the way you think.
Distorted thinking is one way anxiety increases. These are examples of typical types of distorted thinking:
- Emotional reasoning: I feel like a fool, so I must be a fool.
- Blame: Blaming yourself for something that is not entirely your fault or balming others for something.
- Black or white thinking: Looking at things in your life in extremes. All or nothing thinking. No middle ground.
- Mental filter: Focusing on everything negative and ignoring all positives of a situation.
- Fortune telling: Automatically predicting that things in the future will turn out bad.
- Making "should" statements: Criticizing yourself or others by thinking "should," "must," or "have to."
Untwisting your thinking:
- Identify the distortions: become more aware of them or write them down in a journal.
- Straightforward approach: Just ask your self to think of a more positive way to think about a situation.
- Pros and cons of the thought: Ask yourself, how will this help me or hurt me?
- Look at the evidence: Is this thought true? Check the facts.
- Experiment with the thought: Develop a trial for this way of thinking and execute it.
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