A Treasure-trove of Rapid Symptom Reduction

Self Help For Worry, Anxiety Relief, and Depression Recovery

Self-help Lesson #23 Worksheet for Processing Automatic Thoughts and Reframing

Self-help Lesson #23 Worksheet for Processing Automatic Thoughts and Reframing

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[…]

Self-help Lesson #22 Anxiety Thought Worksheet

Self-help Lesson #22 Anxiety Thought Worksheet

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[…]

Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts

Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts

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[…]

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

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[…]

Self Help Lesson #17 Worry – How To Control Your Worrying

Self Help Lesson #17 Worry – How To Control Your Worrying

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[…]

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Making EXCUSES like “I don’t feel like it…” is a form of procrastination. Where do you procrastinate? This worksheet can help you identify the excuses you make.      Sample Excuses: In this column place a check mark beside all the reasons that apply to you:  Respond to each statement in your own words: “I’m not convinced thatRead more about Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:[…]

Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting

Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting

Stressed Out? Frustrated? Tired? Overwhelmed? Sadness? Pressure? Worry?  (How to reduce depression and anxiety using star charts by setting short term goals) The purpose of the star chart is to apply the concepts you read about to your life.  A star chart is created for one week of activities.  Attached is a Rapid Symptom Reduction (RSR) blankRead more about Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting[…]

Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?

Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?

#3 Why A Natural Approach For Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?  Axions:  “You are what you think” There is lots of research behind cognitive therapy indicating an 80% success rate with symptom reduction.   Just like you can eat healthy food or junk food, you can mentally nourish your mind with healthy thoughts orRead more about Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?[…]