1.8 KiB
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