A Chama da Ascensão

pesquisar

 
Sábado, 11 / 05 / 19

8 CBT Techniques for Anxiety That Will Calm Your Anxious Mind

8 CBT Techniques for Anxiety That Will Calm Your Anxious Mind.

By Janey Davies.

May 10th, 2019.

 
 
 
 
 

 


 

If you’re reading this, it stands to reason that you are feeling anxious and are looking for tools such as CBT techniques to calm your anxiety.
 
 
Anxiety is a particularly devious beast.
 
 
It’s there for a reason, to give us the necessary fight or flight tools we need to survive. But if it gets out of control, it can restrict our lives and cause us more harm than good.
 
 
The problem with anxiety is that it easily escalates. Fear breeds fear. The more we worry something bad will happen, the more we convince ourselves it is likely to happen. We have set ourselves up to fail before we’ve even started.
 
We might start avoiding certain situations. However, although we may feel immediate relief by avoidance, we never learn that whatever we are afraid of isn’t actually that bad.
 
But you know what? When you are in the grip of a phobia, stuck in a repeating cycle of OCD, or suffering from social anxiety, it’s hard to be rational. And this is where cognitive behavioural therapy or CBT techniquescan help, no matter what type of anxiety you are experiencing.
 
 
“The only thing we have to fear is fear itself.” Franklin D. Roosevelt
 
FDR was right on the money about fear, but how can CBT techniques help us when we are crippled by anxiety?
8 CBT techniques for anxiety that will calm an anxious mind:
Our thoughts make us anxious
 
 
 
The first thing to recognise about anxiety is that external factors are not making you anxious, your internal thoughts are. And if your inner thoughts are causing the problem, you can change the way you think about the situation.
 
Of course, this isn’t easy. We trust our brains to deliver the right information quickly so we can go about our business. So it can be hard to realise that our thoughts are giving us the wrong messages.
 
The first step in CBT therapy is understanding how our thoughts are responsible for the way we feel. There is nothing in everyday normal life to feel anxious about. The only thing that is making you anxious is you. But, you can change that.
Thoughts can’t hurt you
 
 
 
You’re having a panic attack and you feel as you’re going to die. In a social situation, a person with social anxiety might think they’re going to collapse. Someone with OCD might feel so stressed about checking or counting they feel physically sick.
 
 
How do we get to such extreme physical symptoms from a single thought? Because we’ve programmed ourselves to have an automatic reaction to the stressful situation. Our thoughts tumble out of our minds with no chance of stopping and escalate into a full-blown panic attack.
 
But think – thoughts cannot hurt you. Look around you now. Focus on a book or a lamp and say to yourself “Oh my God if I look at that book, I’ll faint.” No amount of you thinking it will make it happen.
 
The next time you feel anxious, remember: just because you think it, it doesn’t mean you can make it happen.
Don’t set yourself up to fail
 
 
 
What’s the difference between a person with driving phobia and someone who drives without anxiety? The person who drives normally doesn’t think about driving before they set off.
 
Someone with the driving phobia will already be worrying about the journey, what will happen, what could go wrong, will they get lost, have an accident, or will they have a panic attack?
 
 
Now think about the driver who didn’t have anxiety. What do you think would happen if he or she started thinking the same thoughts as the anxious driver?
 
The chances are that the once confident driver could now start to feel a little anxious about driving. But the roads haven’t changed, nor has the car they are driving. Only their thoughts. Don’t forget, your thoughts are responsible, not external factors.
 
 
Be rational and logical
 
 
Time to think like Spock. When you are in a stressful situation, your mind starts racing and is out of control. The best way to stop this is to take a step back and think rationally. It helps if you look at the situation from another perspective or another person’s point of view.
 
Let’s take that driving example again. For every worrying thought that crops up, look at it in a rational manner as if you were talking to a friend.
 
What if you did get lost? Do you have a sat nav or a map? What if you do break down? Do you have breakdown cover? Identify what you feel is dangerous about the situation and look at it calmly and rationally.
 
 
Ask yourself ‘What’s the worst that could happen?’
 
 
What for you is the worst thing that could happen? If you get anxious during interviews, what do you fear the most?
 
Not being able to answer a question? Do you feel trapped in a social situation that you can’t escape from? Are you worried you’ll have a panic attack on an aeroplane?
 
 
Identify your worst fear and then examine it logically. No one has died from a panic attack. Panic attacks end. Yes, they are extremely horrible, but you are safe, you are not in danger.
 
Talk to yourself and reassure yourself about the thing you are most afraid of. By analysing them in a logical way, you take their power away.
 
 
Start taking small steps
 
 
So, you know that your thoughts are making you anxious and that they cannot hurt you. The next way to beat your anxiety with CBT techniques is to start taking small steps that will build up your confidence in the situation you find stressful.
 
The best way to tackle this is to make a ladder with the small steps at the bottom that cause you some anxiety but you can do, and goals at the top that cause you extreme anxiety and you cannot do.
 
The way to work through the ladder is to start at the bottom and go through each step until you are bored with it. Only then do you move onto the next step. Most importantly, reward yourself after each step to reinforce a positive emotion with your success.
 
 
Be patient and kind to yourself
 
 
If you have suffered from a phobia or anxiety for years or decades, remember that these CBT techniques won’t work overnight. Your brain has been programmed to feel anxiety.
 
You have learned over the years that a certain situation is dangerous. Now your brain has to unlearn all the lessons you gave it. This takes time, patience and endurance.
 
 
Remember, you may have setbacks as well as good weeks. Don’t expect your progress to be without a few bumps here and there. But reward any small victories and don’t downplay your successes.
 
Remember, what’s easy for some is really hard for you. It is also very easy to slip into a ‘Why me?’ way of thinking but this doesn’t help in the long run. Of course, lots of people have got it easier than you, but equally, a lot more have it much harder.
 
 
 
If all else fails, act normal
 
 
It helps to remember that anxiety is a natural response to stress. As a result, adrenalin rushes through our bodies preparing us to fight or flight. Blood is drawn away from areas such as the stomach (we don’t need to digest food in an emergency situation) and directed to the legs and arms for running or fighting.
 
One way to train our brains that anxiety is an incorrect response is to do something that lets the brain know adrenalin is not required.
 
For example, I remember being in the middle of a panic attack and my friend said something ridiculous which made me laugh. All the anxiety dissipated because my laughter informed my brain there was nothing to be afraid of.
 
It is hard to stop being frightened, but try having open body posture, smiling, talking calmly, and breathing slowly. Even chewing a piece of gum will help as it redirects blood back to the stomach.
 
Being in the grip of an anxious episode is extremely frightening. However, remember that you are in control of your thoughts, and by using these CBT techniques, it is possible to calm your anxiety.
 
 

 

About the Author: Janey Davies.

Janey Davies has been published online for over 8 years. She is the head writer for Shoppersbase.com, she also writes for AvecAgnes.co.uk, Ewawigs.com and has contributed to inside3DP.com. She has an Honours Degree in Psychology and her passions include learning about the mind, popular science and politics. When she is relaxing she likes to walk her dog, read science fiction and listen to Muse.
 
COPYRIGHT © 2018 LEARNING MIND. ALL RIGHTS RESERVED. FOR PERMISSION TO REPRINT, CONTACT US.
 
 
 



Compiled by http://violetflame.biz.ly from: 




Archives:


 
 



Please respect all credits.

 
Discernment is recommended.

 

All articles are of the respective authors and/or publishers responsibility. 

 

No religious or political belief is defended here. (Investigate yourself)

 

Individually you can be helped to find your Truth that is different of everyone. 

If you use discernment you are free to research with an open mind. 


More @ http://violetflame.biz.ly and 
https://rayviolet.blogspot.com/




 

Like this! please bookmark. It is updated daily

 


 
 
 
Free counters!

  geoglobe1
 
 
 
publicado por achama às 08:24
Segunda-feira, 15 / 04 / 19

How to Deal with Obsessive Thoughts When You Have Depression or Anxiety ~ Valerie.

How to Deal with Obsessive Thoughts When You Have Depression or Anxiety.

By Valerie.

learning-mind.com

April 10, 2019. 

 


 

Obsessive thoughts and painful feelings are the curses of depression. One of the most agonizing effects this affliction brings with it is intrusive and unwanted thoughts.
If you are one of the people who suffer from both anxiety and depression, day-to-day life can feel burdensome because of compulsive thoughts. Unwanted intrusive thoughts can cause a great deal of distress. They seem to arise out of nowhere and cause a ton of anxiety.
The content of these unwanted thoughts often focuses on violent or socially unacceptable ideas. People who experience these thoughts are, more often than not, afraid that they would commit the acts they picture in their minds. They also feel that these kinds of thoughts signify something negative and unpleasant about them.
Unwanted thoughts can be very explicit, often making sufferers feel ashamed to admit their presence. This article will help you understand the right approach towards these obsessive thoughts. It will hopefully give you some tips that you can put into practice to deal with them.

Understanding What Obsessive Thoughts Are

Obsessive thinking is a chain of thoughts that are undesirable and invasive for the person. They are typically paired with negative emotions and judgments. More often than not, sufferers experience an inability to exercise any control over these persistent, upsetting thoughts.
The severity of emotions and distraction can range from mild but troublesome, to all-consuming and crippling. These intrusive thoughts can be harsh self-judgments or more serious contemplations such as physically hurting yourself or a loved one.
Obsessive thoughts can affect both your day-to-day functioning and emotional state. When unwanted thoughts first enter our mind, our instinctive reaction is some degree of discomfort, followed by desperate attempts to get rid of the nagging images.
This reaction is completely natural and illustrates the simple human nature: when something is distressing, we avoid it. But obsessive thinking is a different monstrosity altogether that requires conditioned thoughts and the right attitude to handle it.
Even when we try our best to put obsessive thoughts aside, the brain keeps reminding us about the unwanted images and we can’t seem to get rid of them. It is the same fundamental principle – when we are told not to think of something specific, our mind’s response is to do just that.
The secret is being able to understand that thoughts are just fleeting mental images that have no importance by themselves. They cannot impact our lives in any way unless we choose to give them power and influence.

Recognize the Pattern

To stop obsessive thoughts from hounding you, the first step is identifying the thoughts as intrusive. If you’ve had any experience with obsessive thinking at all, you know that this is easier said than done.
We must be able to recognize the recurring patterns in our thoughts. This way, we can have some semblance of control over them. It is quite similar to checking social media or biting nails or tapping feet – it happens unconsciously. If you ever catch yourself caught in this cognitive loop, remind yourself to stop and take a deep breath to come back to the present moment.
Here on out, you can try pinpointing the obsessive thoughts and perhaps writing them down. You can work towards analyzing these thoughts and their patterns to understand what triggers them. This simple activity can help you gauge how you are currently responding to the distressing thoughts.
Once you are focused and can scrutinize your thoughts effectively, try identifying the basic cause of this session of obsessive thoughts in particular. This will guide you towards gaining some perspective.
Seeing the cause of your worries written down in ink might encourage you to see the bigger picture and “get out of your head”. Often we tend to develop harassing thoughts that trap us like a vicious cycle. Actively looking for a way out of this spiral is definitely one of the primary measures you should take.

Accept That Obsessive Thoughts are Predominantly Out of Your Control

overthinking
The next step to overcoming and conquering obsessive thinking is acceptance. Bear in mind that thoughts are nothing more than a set of neurons firing in the brain. They don’t necessarily mean or indicate anything.

Think of your obsessive thoughts as clouds in the sky.

Most of them just come and go. Some of them may carry something substantial and beneficial like rain. But other times, they may just bump around and create storms. But know that through everything, there is a clear blue sky above it all. There is peace and tranquillity right beyond the cloud cover. All you need to do is wait for the dark clouds to subside. This is when you will have clarity and confidence once again.
If we make frantic attempts to escape or suppress these thoughts, it inadvertently leads to the same thoughts being amplified and strengthened. Acceptance, rather than control, is what you should aim for.
It is important to mention here that acceptance does not mean giving up. Only when you let the thought process run its course, and not be heavily impacted by the presence of these thoughts, can you begin to experience comfort in your own mind.
A certain sense of detachment and the understanding that ‘You are not your thoughts’ can go a long way in your battle against depression or anxiety.

Think of the ‘Why Worry’ flowchart when you feel anxious about a particular task or situation. It goes something like this:

If you have a problem in your life, there are only two possible alternatives. Either you can do something about it, or it is completely out of your hands. Either way, ‘Why Worry?’.
If there is something you can do to address the problem, go full steam ahead and exert yourself. After that, and in the case that there is nothing you can possibly do to improve the situation, rest assured knowing that you have already done the best you could.

Delve Into Meditation and Mindfulness

directed meditation
One of the major reasons that obsessive thinking feels painful and bitter is that it is accompanied by difficult emotions and grievous images.
While you sensibly work towards challenging and naming these ruminations, using meditation and mindfulness techniques can provide you with exceptional support to conquer obsessive thoughts. Cognitively questioning and testing the unwanted thoughts and accepting their presence will surely allow you to find a deeper place of rest and stillness.
In Psychology Today, Psychologist Seth Meyers defines mindfulness as “clearing your head and focusing on how your mind and body feels in the moment.”
To achieve this calm state, mindfulness and meditation offer an array of practices to anchor us in the present moment and remind us to compose our thoughts. It soothes anxiety and alleviates stress or anger.
As soon as you recognize obsessive thoughts in your mind, try deep breathing exercises. Then focus on the sounds, odors, and sensations around you. Engage all your senses for this activity. Try inhaling slowly for a count of four, holding it for a count of four, and exhaling for a count of six.
Bring your attention to all the sounds that float to you, and smell that you might not have noticed. Concentrate on how the floor or chair support your body effortlessly. Feel the weight of your body pressing down and the sensitivity of your skin. These grounding exercises help break the cycle of painful ruminations.
There are a bunch of mediation and mindfulness activities that you can try out. Also, consider taking in-person meditation or yoga classes that have a mindfulness aspect. Learning and focusing in a supportive environment will directly impact your well-being in a positive manner.

Reach Out to a Professional if Needed and Get Support

If obsessive thoughts have been harassing you for extended periods of time, it can be indicative of serious mental disorders and illnessesObsessive-compulsive disorder, particularly, can cause persistent, intrusive thoughts to result in a great deal of discomfort and agony.
If you find yourself in a similar situation, or just want a little boost to manage obsessive thinking, reach out to a mental health professional. Counselors are trained to help you live the life you want to live, without the burden of unwanted thoughts, expectations, or emotions. Therapy is also a great way to learn techniques for a balanced and sound mental state.
Our minds are powerful sites. Once we truly understand the nature and essence of obsessive thinking and learn to accept and name them, we are one step closer to achieving mental balance and harmony. Practicing mindfulness and getting extra help when needed allows us to create the state we need to conquer and thrive through life.
References:
  1. https://adaa.org
  2. https://www.psychologytoday.com

 




About the Author: Valerie


Valerie holds a bachelor degree in law and a B.A. in Psychology. She is fond of reading and writing about science (especially cognitive science and psychology), technology, and various controversial and thought-provoking topics. She is passionate about movies, travelling and photography.
 
COPYRIGHT © 2019 LEARNING MIND. ALL RIGHTS RESERVED. FOR PERMISSION TO REPRINT, CONTACT US.
 



 

Archives:
 
 



Please respect all credits.

 
Discernment is recommended.

 

All articles are of the respective authors and/or publishers responsibility. 

 

No religious or political belief is defended here. (Investigate yourself)

 

Individually you can be helped to find your Truth that is different of everyone. 

If you use discernment you are free to research with an open mind. 


More @ http://violetflame.biz.ly and 
https://rayviolet.blogspot.com/




 

Like this! please bookmark. It is updated daily


 




 
 
publicado por achama às 18:40
A Luz está a revelar a Verdade, e esta libertar-nos-á! -Só é real o AMOR Incondicional. -Quando o Amor superar o amor pelo poder, o mundo conhecerá a Paz; Jimi Hendrix. -Somos almas a ter uma experiência humana!

mais sobre mim

Novembro 2019

D
S
T
Q
Q
S
S
1
2
3
4
5
6
7
8
9
23
24
25
26
27
28
29
30

últ. recentes

  • Thank you Mateo, It is fixed.
  • Thank you for reposting my article. However the or...
  • "Hoje é um homem de missão cumprida, engenheirão v...
  • Bacana esse post, vou compartilhar no facebook, cr...
  • O Sathya Sai Baba ainda está entre nós e vive na Í...
  • Olá, obrigado pelo comentário.Sempre que dermos ou...
  • Sempre que dermos ouvidos à voz que vem do coração...
  • Ola Manuel, muita luz para você ,é a primeira vez ...
  • fale alguma coisa,de mim sou poliana miguel
  • Você fala com anjos ,pede um deles mandar uma mens...
  • A "vida real" é uma ilusão Toda a matéria é formad...
  • Bom dia,reparámos que o seu blog faz uso de textos...
  • O Amor é tudo o que existe e na sua mais pura exên...
  • usando uma metafora descrevendo a vida real, e nao...
  • o odio deve-se à permissao do mal andar entre nós,...
  • Obrigado pelas suas palavras. Fiquei a conhecer po...
  • Adoro este artigo. Já tinha conhecimento do assunt...

subscrever feeds

blogs SAPO


Universidade de Aveiro