Facing Fears
The three ways anxiety shows itself
What are thoughts, feelings, and behaviors
Detective thinking
looking for evidence for or against your worry thought
Most coping skills work for everyone.
False, while there are coping skills that are generally helpful for most people, each person will have different preferences.
Mind reading
Thinking we can read other's minds, and we know for certain what they are thinking.
The main behavior related to anxiety.
What is avoiding
Decatastrophizing
Anxiety is something you can just outgrow
False. You have to practice your coping skills and face fears.
Fortune telling
Believing we know how a situation will turn out, especially negatively (e.g., how people will act, what they will say, or what they will think, how things will go for me)
What is staying in a scary/stressful situation until my fear goes down
This skill involves taking your mind off of the current issue.
What is Distraction.
If I have a bad or anxious day/week/month, it means I have forgotten all of my therapy skills.
False.
Should-ing
Having a precise, fixed idea of how you or others should behave, and overestimating how bad it is that these expectations are not met.
Why we ride the fear wave
What is to prove to myself that I can do the scary thing, to see that even if the worst happens it wasn't as bad as I thought, or to find out that my worry won't actually come true
Example of changing a T to an O
...
Anxiety can be helpful.
True.
Catastrophizing
Thinking the “worst ever” is going to happen and then even worse things will happen after (snowballing).
Expectation violation
Facing my fear and finding out that what I thought would happen, actually didn't (I would only know this if I faced the fear).
This skill involves changing the way you think.
What is cognitive restructuring.
Some emotions are good, and others are bad.
False. All emotions are useful depending on the context.
Perfectionism
Thinking you have to do everything exactly so. Setting self-expectations too high.