Anxious Thoughts
Blaming yourself for a situation that in reality involved factors that were out of your control
What is personalization?
Staying away from situations that make us anxious
What is avoidance?
Avoiding expressing opinions, talking softly, apologizing often
What is passive communication?
What are some alternative ways of thinking? Is this a realistic thought or belief?
What is examining the evidence?
Thinking in extremes, like either you succeed or fail. Your performance was either good or totally bad.
What is all-or-nothing thinking?
Excessive rehearsing or memorizing to feel more prepared
What is overcompensation?
“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?
How much does this matter in the big picture? What could I do to cope if it happened?
What is challenging catastrophic thinking?
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?
Constantly checking how others perceive you in order to feel better about yourself
What is reassurance seeking?
Blaming, criticizing, or attacking others, interrupting frequently, speaking loudly
What is aggressive communication?
How is this helping me? How is this hurting me?
What is a cost-benefit analysis?
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?
Listening to music at the mall so you feel more comfortable
What is distraction?
Expressing feelings clearly and respectfully, balancing what you want with what others want
What is assertive communication?
What if your best friend came to you with this issue, what would you say to him/her?
What is seeing the other?
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?
Always going somewhere with a friend in order to feel safer
What is overprotection?
Using sarcasm, refusing to acknowledge directly that there is a problem
What is passive-aggressive communication?
Short, helpful statements that are believable and realistic
What are coping statements?