Anxious Thoughts
Safety Behaviors
Communication
Changing Thoughts
100

Blaming yourself for a situation that in reality involved factors that were out of your control 

What is personalization?

100

Staying away from situations that make us anxious

What is avoidance?

100

Avoiding expressing opinions, talking softly, apologizing often

What is passive communication?

100

What are some alternative ways of thinking? Is this a realistic thought or belief?

What is examining the evidence?

200

Thinking in extremes, like either you succeed or fail. Your performance was either good or totally bad.

What is all-or-nothing thinking?

200

Excessive rehearsing or memorizing to feel more prepared

What is overcompensation?

200

“I feel [emotion] when [observation of situation]. I would like for you to [way you would like situation to change]" is the structure of an...

What is an I-statement?

200

How much does this matter in the big picture? What could I do to cope if it happened?

What is challenging catastrophic thinking?

300

When you think of an unfavorable outcome to an event and then decide that if this outcomes does happen, the result will be a disaster.

What is catastrophic thinking?

300

Constantly checking how others perceive you in order to feel better about yourself

What is reassurance seeking?

300

Blaming, criticizing, or attacking others, interrupting frequently, speaking loudly

What is aggressive communication?

300

How is this helping me? How is this hurting me?

What is a cost-benefit analysis?

400

These are beliefs that include: I am not good enough; I am not lovable, I am worthless, I am not confident; the world is dangerous; people are untrustworthy.

What are negative core beliefs?

400

Listening to music at the mall so you feel more comfortable

What is distraction?

400

Expressing feelings clearly and respectfully, balancing what you want with what others want

What is assertive communication?

400

What if your best friend came to you with this issue, what would you say to him/her?

What is seeing the other?

500

When you assume a person’s intention or thoughts. You assume people are focusing on your flaws and believe that someone is reacting negatively to you, even though their response might have nothing to do with you at all.

What is mind reading?

500

Always going somewhere with a friend in order to feel safer

What is overprotection?

500

Using sarcasm, refusing to acknowledge directly that there is a problem

What is passive-aggressive communication?

500

Short, helpful statements that are believable and realistic

What are coping statements?

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