/FontName /APEFHE+RobotoSlab-Bold 0000001407 00000 n Tip 2: Challenge anxious thoughts If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. 0000112975 00000 n 0000004599 00000 n They tend to: have a higher frequency of negative thoughts than positive thoughts … /Rotate 0 h�b```b``;�������A��bl,{�"W���2q(� ���C��*�/ �� �L��J��Lk`�O�;��m��(�Y$���K�{���7Sn��xQĩs��u�s�]@��7�&���-9�D�c�������V I�i�'T63'�[�8+*�R�-9+�m`�+|�F�D7֩�j�.�ݷ}^|�T�ER�E���k׸|I�-*�?u~78����΀���%-��`"LJJ�� D`a2 ��3����שW��?�m!�b�����pݏ0r҅殡7�K��u�>��u�fȉ%�&,�J�֢E��c����TO3i-�Uxza4j|�o< şt�Z�F?�~t�e���~��>M覎�uDzD��R��9zH�-��4g�ׯ1�s�S{�E��4ް���v�t8�����:�Z1� ��ZJC� The goal of working through this worksheet is to develop the habit of challenging anxious thoughts with reality and logic. /StemV 60 How much do I believe this thought? 1h2b�*d&c�&dĠ]Ȉ���41X(dĠCȈAX��a�HȈ�b!#K��,�i��f^&&Z5FˍQ F#j0�ŤӧUKw��!�m��� Challenging Thoughts Worksheet CBT+ What’s the situation? 0000017308 00000 n Challenging Thought Traps When you are able to identify the common negative Thought Traps you can then challenge these by applying a more rational, balanced approach to our thinking. PDF. 0000022554 00000 n Thought records are useful for people feeling some anxiety… 0000000016 00000 n /XHeight 250 << /FontBBox [ -458 -271 1285 1048 ] 0000007067 00000 n This is the Challenging Anxious Thoughts worksheet. What am I thinking or imagining? 0000000017 00000 n /ItalicAngle 0 /L 51058 8 0 obj 0000030756 00000 n Panic 110 - Challenging anxious thinking Student Counselling Services, University of Saskatchewan 7 Eliminating Catastrophic Thinking We all have a running monologue that goes on in our mind … %%EOF PART 1: MANAGING NEGATIVE THOUGHTS: I have split this sec>on into two parts. 0000002292 00000 n /S 36 Helping Health Anxiety . /F6 31 0 R /F7 38 0 R >> /ExtGState << /GS7 45 0 R /GS8 46 0 R >> >> Sometimes we have calm thoughts … 0000009188 00000 n break this cycle by identifying and challenging those worrisome thoughts you are having about your health. c$D{|Z�h���+���3FBt�O�]-&��Y�H��1FB�����=��߲A`�� ot%ӥ_J��l��ؙ�7 �M �L��e�*��ˡW�J�4�s>LY���4�|�!�rY\�>��f� f�6�I��s1,��}�L��'O"G �$ 4_�3B#��wx1�h8���[f����i�If�T&� �5'���Sb\Z$�pHHcX�j�f�6oM s1��UUS�2�g.�=��=ż�>=�'�z�L)�5ߧ����O�ر#�W�vH��lT=�*�i. It includes a list of questions that users can use to dispute negative thoughts, and works well with any of the other Automatic Thoughts … If the client is able to successfully challenge anxious thoughts… 0000056406 00000 n 0000025014 00000 n 0000013363 00000 n 0000016787 00000 n /Info 2 0 R 6 0 obj 0000036682 00000 n When you are feeling anxious, use this process to calm yourself down and gain self-confidence. << ,�����h�)@L)�@����z$3�`2af�Ø�x�!�!�!�����ɏq%�#�S'�s=�k&!�h�6�u����2�0^b�g����a�Z�E"ŏ�����b0c���0�A@��!�A���5�=&Ʃ:\2_��Nb�f��oBJ�L=@���!�Hs2���Z-wb� ǜ�� ��@� � �۬� 0000014572 00000 n /AvgWidth 606 >> 0000007905 00000 n >> /Annots [ 48 0 R 49 0 R ] 50 0 obj 0000005706 00000 n /H [ 1533 200 ] 0000013862 00000 n What is the evidence that this thought is not true? 0000044686 00000 n /Size 51 The Challenging Anxious Thoughts worksheet will teach your clients about the CBT concept of irrational and rational thoughts, as they relate to anxiety. Thoughts are important because they cause feelings and behaviors. h���A 0ð4\{\Gc���������z�C. stream 0000008514 00000 n To develop a more confident, less anxious way of thinking it is helpful to practice thought challenging… 0000044814 00000 n 0000066892 00000 n What would I tell a friend if he/she had the same thought? MODULE 2: THOUGHTS: Using Techniques to Challenge and Iden>fy Unhelpful Anxious Thinking. /Resources << /Font << /F1 7 0 R /F2 11 0 R /F3 15 0 R /F4 19 0 R /F5 27 0 R For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought … xref x��{y|SU��s�=�&ݛ�i�BH��-M�ҽ�-$]d�taiXӖ��T�A� qF+���ꈢ�˫�3r��諯;�̈3θ���|�QfE����=7I� �q~����9��'����\+�[���/�>��x�t5�O`^ۻve��)���0Qҍ+�\�[۱4�(e3Q�;}=�+����h��W��僔A�q�����o�Ws� s��y��s�;���g����u���*&�#�Zy�ٝ�=y��b����=�G���g5�|����f���#�_G2�'=M %PDF-1.4 %���� endstream endobj 1478 0 obj <>/Filter/FlateDecode/Index[56 1371]/Length 55/Size 1427/Type/XRef/W[1 1 1]>>stream 0000009499 00000 n The next part of this handout will discuss how we can go about challenging our unhelpful thoughts. 0000004980 00000 n >> Thought Diary – Example. 0000066851 00000 n 9 0 obj 0000010692 00000 n Am I falling into a thinking trap (e.g., catastrophizing or overestimating danger)? /StructParents 0 0000044305 00000 n %%EOF 0000021973 00000 n 0000001386 00000 n �HLS��D1�($�k�p�::�ZrKGw��Y�U�Qu$7�s5��n�Z:z�a�&��X�{:��j��wPS��\�+���_�}n��\1�t����&�09�Xnp��h툴�v��;�a�w�A��>��_�>��B��_S0u�N���N��.l��b����B#��[c ]�zC S�&y݃f�8ܝ�h�)W�As�b��v��qw�Ǿl� *J��:��Z���N-)4Kb���d1k�,3���s>��K|tc#-%qD`{���R|��u�X}8_K�qo�k��٭��c7s]�o5��)54�c055��Z�7�QH�������c��2pEp vŶI�.7���ƞ��H�N�h��M���!��n=�Ѵ��1����Ei��AZ�;�`�����P08LS�Z�77�π`�ׯe���-�AI�Y�AY�V� }6�*z�oP}�o�$z�o�,�Q��$я�if���{����boя�ޢ��E��ޢ��E��ޢwao��aoѻ����}�)Fx|�6-�����a?�[~�˯�4�W� � You Should Know Avoiding thinking about your worries just makes them worse. 0000066772 00000 n endobj 0000001935 00000 n 0000005478 00000 n 1427 0 obj <> endobj /Parent 1 0 R Trying not to think these thoughts can just make your anxiety worse - it's much better to challenge them and tackle worries directly. 0000002824 00000 n 0000011163 00000 n 0000010419 00000 n /Prev 50842 Many people seek ways to distract themselves from their anxiety provoking thoughts… /Type /FontDescriptor 0000011490 00000 n 0000035384 00000 n 0000012871 00000 n >> Because irrational thoughts … angry sad anxious … When this happens, irrational thoughts … 5. 4 0 obj Sometimes, just taking a moment to think about these facts can help us recognize our irrational thoughts. stream It can increase anxiety and pre-vent people from taking action in a situation where action is required. 0 4 47 /MaxWidth 1742 0000012374 00000 n x�c``�a``�� ���$�30�1�rWh0�|����E>,�;C��ݫ E��3.���G�`QS�|�=�����K��X�߹6��Y��(*�(�Q 1 �>� *�9�m�>���z���bH9����,f6h�������Z����ا����x thoughts that make you anxious, and use the Challenging Negative Thinking handout to help you replace your anxious thoughts with more realistic ones. Psychoeducation is interspersed with examples, and opportunities for your clients to write about their own experiences. 0000002602 00000 n 0000007517 00000 n 0000021816 00000 n /ID [<1c94a9eb969f79258718752a06ebf979><1c94a9eb969f79258718752a06ebf979>] 0000030382 00000 n For instance, when we feel anxious, we often avoid doing things that we want to because we are worried about how they will turn out. /Linearized 1 0000113091 00000 n You may come up with a more balanced thought … Automatic thought I’ve wasted my life – so many lost opportunities. This is an important principle in cognitive behavioral therapy that I stress as a therapist and counselor to my clients. �wC�ƣ����$r��90��nB�tt��F.�0f��. 0000016316 00000 n 0000007612 00000 n 3 UNHELPFUL THOUGHTS … /Flags 32 /Type /Catalog 0000030538 00000 n endobj HANDOUT 3: Identifying and Challenging Unhelpful Thinking Associated With Toilet Anxiety . Identify Unhelpful Health Related Thoughts . Anxiety distorts our thinking by causing us to overestimate the likelihood of something going wrong, and imagine the potential consequences as worse than they really are. Download the 'Ten steps to challenging an unhelpful thinking style' sheet to help you question just how inaccurate your thoughts are and help you adopt more positive ways of thinking. 0000022274 00000 n Thought Record Sheet: 6 column . /Subtype /TrueType 0000016913 00000 n 0000005593 00000 n 0000015417 00000 n 0000006452 00000 n 0000017297 00000 n 0000030130 00000 n /Length 111 0000030568 00000 n Imagine you are faced with the anxiety … 0000025916 00000 n Challenging Thoughts Exercise : Coping Skills (for Adults) Coping Skills (for Caregivers and Children) Coping Skills Diary Card : Crisis Prevention Plan (CPP) Guide Tips Sheet : ... Anxiety and Stress … /Filter /FlateDecode What are the advantages and disadvantages of thinking this way? endobj What would a friend say about my thought? "��_����)n��ǹ�qM��#'N9M���3������`�X��$��͇ ���� ˶j~��>�]Hئ�s6�֨����B6�vM��&M��̸sƝ�Bf*����2b0GȈ��Bf�BF� Questions for Challenging Thoughts. Thought Record Sheet: Anger . /MediaBox [ 0 0 612 792 ] Although short experiences of anxiety are part and parcel of daily life, it becomes challenging when anxiety … /O 6 << Thoughts can serve to make our anxiety … 0 0000044750 00000 n /Group << /Type /Group /S /Transparency /CS /DeviceRGB >> If you have occasional nega>ve thinking, it would be helpful to focus on sec>on a-c. 1427 53 In the “Anxiety Fuel” section of the manual we discussed the “snowball effect” that is created when negative thoughts, avoidant or protective behaviors, and uncomfortable anxiety symptoms get mixed. endobj >> 0000022003 00000 n Sometimes, just taking a moment to think about these facts can help us recognize our irrational thoughts. But sometimes, anxiety grows out of control, and does just the opposite. endobj Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety. startxref 0000015908 00000 n 0000031037 00000 n /FontWeight 700 0000010935 00000 n 0000104880 00000 n Anxiety can be a healthy emotionit forces us to focus on our problems, and work hard to solve them. << endobj Challenging Anxious Thoughts. 0000004418 00000 n 0000002144 00000 n atastrophic thinking can be defined as ruminating about irrational worst-case outcomes. Anxiety distorts our thinking by causing us to overestimate the likelihood of something going wrong, and imagine the potential consequences as worse than they really are. 0000017496 00000 n The question is what am I going to make of my future? /FirstChar 32 Many distorted thought … 0000022192 00000 n Unhelpful Thoughts. /Ascent 1048 0000050214 00000 n 0000044019 00000 n 0000002130 00000 n Confronting Your Anxiety Provoking Thoughts Objective • To learn to accept rather than avoid the thoughts that make you anxious. xref Searching for evidence that a particular thought trap is true can be an effective challenge for most thought … 0000060110 00000 n 0000012956 00000 n Thought Record Sheet: 7 column. /CropBox [ 0 0 612 792 ] 0000050046 00000 n Understanding Social Anxiety–Challenging Anxious Thinking, Social Anxiety 110 Student Counselling Services, University of Saskatchewan 4 What The Mind Does Individuals with social anxiety exaggerate threat. 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