Overgeneralizing: This is taking one example and saying it's true for everything.But you may cause yourself anxiety by worrying about things that you can't control. Example: "I have to be in control all the time or I can't cope with things." Reality: There's nothing wrong with wanting to have some control over the things that you can control. If you hear yourself saying that you or other people "should," "ought to," or "have to" do something, then you might be setting yourself up to feel bad. Should: People sometimes have set ideas about how they "should" act.Did people applaud afterward? Did anyone tell you that you did a good job? It may help to look for some evidence that good things happened after one of your presentations. I just know that people are thinking about how bad I am at speaking." Reality: Probably no one is more focused on your performance than you. Example: "I get so nervous speaking in public.
You filter out the good and focus only on the bad. Focusing on the negative: This is sometimes called filtering.There are several kinds of irrational thoughts. What are the odds, or chances, that the bad thing you are worried about will happen? If you have a job review that has one small criticism among many compliments, what are the odds that you really are in danger of losing your job? The odds are probably low. One of the best ways to see if you are worrying too much is to look at the odds. Or it may be partly true but exaggerated. Does the evidence support your negative thought? Some of your self-talk may be true. The next step is to ask yourself whether your thoughts are helpful or unhelpful. Your self-talk may be rational and helpful. It's like a running commentary in your head. The first step is to notice and stop your negative thoughts or "self-talk." Self-talk is what you think and believe about yourself and your experiences. How can you use healthy thinking to cope with anxiety? Notice and stop your thoughts Call your doctor or therapist if you think you need more help. Healthy thinking may not be enough to help some people who have worry and anxiety.After a while, healthy thinking will come naturally to you. You need to practice healthy thinking every day. Changing your thinking will take some time.Cognitive-behavioural therapy, or CBT, is a type of therapy that can help you replace negative thoughts with accurate, encouraging ones.Negative thoughts can increase your worry or fear.Healthy thinking can help you prevent or control anxiety. It can make you limit your activities and can make it hard to enjoy your life. People who have social anxiety disorder worry that they will do or say the wrong thing and embarrass themselves around others.Īnxiety can cause physical symptoms like a fast heartbeat and sweaty hands. A panic attack is a sudden feeling of extreme anxiety. Often they worry about even small things. They feel worried and stressed about many things. Some people have what's called generalized anxiety disorder. Anxiety is having too much fear and worry.
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