Are you looking for some effective techniques that can help you to stop anxiety? If so, you’ve come to the right place. In this guide, we’re going to reveal several scientifically proven strategies that can make a huge difference to your life if you’re somebody who regularly suffers from anxiety or panic attacks. Keeping this in mind, let’s get straight to the information you’re looking for.
1 – Identify Unhealthy Thoughts
One of the most effective therapies for combating anxiety is something known as CBT – otherwise known as cognitive behavioral therapy. A large part of this therapy involves identifying something known as thought distortions, which are simply ways of thinking that are very common, but ultimately unrealistic.
These thought distortions include:
A – Fortune-telling – this means thinking something bad is going to happen with no evidence to indicate so.
B – Mind-reading – as the name suggests, this means thinking you know what somebody else is thinking when you have no way of really knowing for sure.
C – Personalizing – thinking somebody else’s behavior is a direct reaction to something you have said or done.
D – Catastrophic Thinking – this means always assuming the worst is going to happen in any given situation.While there are a variety of common thought distortions in addition to these ones, people who are suffering from anxiety are usually using a combination of these four. If you analyze your own thought processes, you will soon discover that many of your most anxiety provoking thoughts are rooted in these thought distortions.
2 – Challenge your Thought Distortions
Once you have a thorough understanding of each of these thought distortions, it’s time to really dig into your thoughts and learn which ones are causally the most anxiety. In CBT, these thoughts will commonly be called “Hot Thoughts” – simply because they are thoughts that cause you the most anxiety.
It can really help to write these thoughts down on a piece of paper so you can see them for what they are, and you can also directly challenge them by pairing them up with the most likely thought distortion which makes sense and matches the type thought.
3 – Write Down Realistic Thoughts
The next step in CBT is to directly combat these unrealistic thoughts by writing down more realistic alternatives. This step of the process can be challenging, and it often helps to have qualified CBT therapist who can help you to come up with healthier thought suggestions.
Additionally, you may be able to find some help from friends and family who do not suffer from anxiety, because you will learn the type of thoughts they have, along with the kind of behavior this allows them to perform without feelings of worry or anxiety.
Overall, learning how to stop anxiety in its tracks is never an easy prospect, but if you are patient and persistent with these techniques, you will be shocked and delighted by how quickly you can progress, often within a matter of weeks.
Ultimately, it’s easy to see that anxiety can severely impair your life, but if you take the time to use the CBT techniques, then you will be thrilled to see the new life you can live free of anxiety.