Category: worry

I need a break from my own thoughts.

1. Simplify – your time, your stuff, your social life.

2. Live in the moment.

3. Practice gratitude.

4. Take control of the thoughts that pull you back into the past.

5. Stop the anxious thoughts about “what next”, or of your future.

6. Practice getting comfortable with saying “no”.

7. Don’t worry about others, and what they think of you.

8. Do your best, then relax, and avoid perfectionism.

1. Remember, feelings of panic are just exaggerations of normal bodily stress reactions.

2. Sensations are neither harmful nor dangerous – just unpleasant. Nothing worse will happen.

3. Stop adding to the panic with frightening thoughts of where panic will lead.

4. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

5. Wait and give the fear time to pass.

6. Notice that when you stop adding to panic with frightening thoughts, the fear begins to fade.

7. Focus on coping with facing the fear rather than trying to avoid it or escape from it.

8. Look around you. Plan what you will do next as the panic subsides.

9. Think about the progress made so far, despite all the difficulties.

10. When you are ready to go on, do so in an easy, relaxed manner. There is no hurry.

Each time you cope with panic, you reduce your fear!

Source: http://www.panicsupport4u.com/coping.htm

It is often possible to manage anxiety by actively replacing irrational thoughts with more balanced and reasonable thoughts like the following:

1. I’m going to be OK. Sometimes my feelings are irrational and false. I’m just going to relax and take things easy. Everything is going to be fine.

2. Anxiety may feel bad but it isn’t dangerous. There’s nothing wrong with me. Everything is going to be OK.

3. Feelings come and feelings go. Right now I feel bad but I know this is only temporary. I’ve done it before so I can do it again.

4. This image in my head isn’t reasonable or rational. I need to change my thinking and focus my attention on something that’s healthier, and generally helps me to feel good about myself. For example _____________.

5. I’ve managed to interrupt and change these thoughts before – so I know I can do it again. The more I practise this, the easier it will become. Anxiety is a habit – and it’s a habit that I can break!

6. So what if I’m anxious. It’s not the end of the world. It’s not going to kill me. I just need to take a few deep breaths and keep going.

7. Just take the next step. Just do the next thing.

8. Even if I have to put up with a period of anxiety, I’ll be glad that I did, and that I persevered, and succeeded.

9. I can feel anxious and still do a good job. The more I focus on the task at hand, the more my anxiety will ease, and disappear.

10. Anxiety doesn’t have a hold on me. It’s something I’m working on, and am changing over time.

I promise you nothing is as chaotic as it seems. Nothing is worth your health. Nothing is worth poisoning yourself into stress, anxiety and fear.

I lied and said I was busy; but not in a way most people understand. I was busy taking deeper breaths. I was busy silencing irrational thoughts. I was busy calming a racing heart. I was busy telling myself I am OK.

One day you’ll look back and realize you worried about things that didn’t matter.

If you seek peace, be still.
If you seek wisdom, be silent.
If you seek love, be yourself.

Sometimes you just have to be brave. You have to be strong. Sometimes you just can’t give in to weak thoughts. You have to beat down those devils that get inside your head and try to make you panic. You struggle along, putting one foot a little bit ahead of the other.

1. Recognize that most people feel that way at times – even if they hide it well, and they look quite confident.

2. Pay attention to your selftalk. Don’t criticize yourself. Be kind and understanding, and gentle with yourself.

3. Try to locate the source of your feelings. Is it because you are in a new situation and don’t know what is expected of you? Is it because you’re naturally introverted and shy? Is it because you’ve been bullied or made fun of it the past? Is it because you feel you don’t belong, or haven’t been accepted by the people you are with?

4. Attack and address the source of those negative feelings. Work on accepting, valuing and thinking well of yourself. Also, making small talk, being friendly and chatting naturally are skills that you can work on and master over time.

5. Expect things to go well, and focus hard on being relaxed.

6. Try to act confident (ignore the way you feel). You’ll find that you feel better, less anxious and afraid.