vault backup: 2024-07-17 08:26:53

personal/mental health/Coping Skills.md

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 Anxiety can be magnified by irrational thoughts. For example, the thoughts that "something bad will happen", or "I will make a mistake"  might lack evidence, but still have a real impact on how you feel. By examining the evidence and challenging these thoughts, you can reduce anxiety.
 
 ## Put thoughts on trial
+Choose a thought that has contributed to your anxiety. Gather evidence in support of your thought (*verifiable facts only*), and against your thought. Compare the evidence and determine whether your thought is accurate or not.
+
+## Use Socratic questioning
+Question the thoughts that contribute to your anxiety. Ask yourself:
+- "Is my thought based on facts or feelings?"
+- "How would my best friend see this situation?"
+- "How likely is it that my fear will come true?"
+- "What's the most *likely* to happen?"
+- "If my fear comes true, will it still matter in a week? A month? A year?"
+## Imagery
+Your thoughts have the power to change how you feel. If you think of something sad, it's likely you'll start to feel sad. The opposite is also true: When you think of something positive or calming, you feel relaxed. The imagery technique harnesses this power to reduce anxiety.
+
+Think of a place you find comforting. It could be a secluded beach, your bedroom, a quiet mountaintop, or even a loud concert. For 5 to 10 minutes, use *all* your senses to imagine this setting in great detail. Don't just think fleetingly about this place - really imagine it.
+
+- What do you see around you? What do you notice in the distance? Look all around to take in all your surroundings. Look for small details you would usually miss.
+- What sounds can you hear? Are they loud or soft? Listen closely to everything around you. Keep listening to see if you notice any distant sounds.
+- Are you eating or drinking something enjoyable? What is the flavor