Let’s look at a practical, down to earth process for dealing with worry, anxiety and cognitive restructuring. We all have thoughts every day of our life, but if our thoughts reflect stress or negative limiting beliefs we can take steps to change that. I have facilitated hundreds of people in this process and it isRead more about Self-help Lesson #27 Unfold Core Beliefs using Visualization on the web[…]
What activities make you feel anxious? For some people riding the elevator makes them claustrophobic and anxious. How is it for you? Is there some event or activity that makes you worry too much? You may have heard the saying ‘feel the fear and do it anyway’. Here is a worksheet to help youRead more about Self-help Lesson #25 Anxiety Log[…]
Here is an example of an Advanced Star Chart of this weeks goals. As you use this technique for anxiety relief and depression recovery you will find your chart becomes longer and more complex compared to when you first began and hand wrote a basic star chart. Some people even like to use a computerRead more about Self-help Lesson #24 Advanced Star Chart Goals[…]
Automatic Thought Record Sample & Worksheet for Processing Worrisome or Negative Thoughts Does worry interfere with your infinite receiving? Don’t know what to do with the anxiety you feel? Do you want to be more positive but don’t quite know how? Even successful people and leaders have negative thoughts. Start here. Identify the automaticRead more about Self-help Lesson #23 Worksheet for Processing Automatic Thoughts and Reframing[…]
ANXIOUS THOUGHTS RECORD Directions: Write down the events, thoughts and emotions you have when you become anxious. Then define whether there are distortions in your thoughts, and brainstorm alternative ways of looking at your situation. Look back over previous lessons, or talk to your therapist if you are stuck and can’t think of alternativeRead more about Self-help Lesson #22 Anxiety Thought Worksheet[…]
Flying Anxiety or Fear of Flying Below is a sample exercise of how to flip anxious thoughts about flying into realistic statements: after reading the samples try writing down a couple of your own anxieties and flip them to more realistic perspectives. It took a whole group of us to come up with this many negativeRead more about Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts[…]
Anxious Cognitive Distortions How many of these do you do? Learn to recognize the different thought distortions to help reduce anxiety. Fortune Telling Example: “Something bad is going to happen” “I know I will, I’ll fail” “I’ll lose my job” Fortune telling is predicting a frightening outcome. If you are so successful at predicting let’sRead more about Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety[…]
Automatic Thought Record Perfectionism Worksheet Sample Event Was told not to be such a perfectionist, so did a sloppy job on routine paperwork and got yelled at. Sample Feeling Disappointed, baffled, bewildered, confused, double-bind, between a rock and a hard place. Sample Automatic Thought At work they tell me not to bother puttingRead more about Self Help Lesson #19 Perfectionism Worksheet[…]
Types Of Perfectionism Definition Check (P) If This Describes You Check (P) If This Describes Someone You Know 1. Physical Perfectionism You think you must have a perfect face or figure to be desirable and appealing. 2. Achievement Perfectionism You feel it would be terrible to make a mistake, or fail, or to fall shortRead more about Self-help Lesson #18 – Are You A Perfectionist?[…]
Let’s Look At How To Control Your Worrying Thought Stopping – As soon as you notice that a irrational or useless thought as surfaced, try simple thought stopping. Inside your mind say ‘STOP” with conviction to break the train of thought, like a policeman holding up a stop sign, then shift immediately to something more pleasant.Read more about Self Help Lesson #17 Worry – How To Control Your Worrying[…]