Daily Coping Tip

Daily Coping Tip #1

Is it likely to happen?

The next time you are worrying about a particular concern, reword the question that keeps popping up in your mind. Instead of repeating "What if this happens?" ask instead..."Is it probable?"

Then rate the chances of it happening from 1 (least likely) to 10 (most likely) If you rated your worry 9 or less, it's unlikely to happen or be a realilty.

It's estimated that at least 90% of the things we worry about never actually happen. (Denise Marek author of 'For Women Who Worry')

Changing your focus in this small way helps give you a better sense of perpective and peace of mind.

If a thought/worry really persists...try using a though challenging worksheet to defuse the fearful feelings. Seeing the concern challenged as you work through the anxious thoughts can be very powerful.

Therapy Work Sheets:

http://www.get.gg/freedownloads2.htm

S.C.

Glad to hear that Blu's!!

I will add one a day, so follow this thread if you like for more ideas.:)

S.C.

Thank You for posting this, it is more then helpful. I look forward to reading more tips from you, SC.

Love this! I think this will be an enormous help for my health anxiety thoughts.

Thanks, S.C.!!

Thanks for the feedback guys...love you all!! :)

Daily Coping Tip # 2

Can I Better Manage My Mind?

Accentuate the positive and have faith in happy endings. Avoid exaggerating situations and participating in negative inner talk. (negative thoughs are often fleeting and hard to 'catch', so this takes observation and practice!)

Phrases such as: "Everything is a disaster." set us up for anxiety. Practice saying something more along the line of: "I make some mistakes, but I also do many things right."


Having faith in positive resolutions/endings is key. Instead of worrying that you might not fit in at a social event...or that a dr's appointment might bring bad news...

...redirect your thoughts to what might go right!! (side note: this is where I find positive mantras and visualization key for me personally!)

Another technique is to gain perspective by asking yourself, "Will this still matter a week from now, a month...a year?

We can't always control our situation, but we do have a say in how we react to it.:)

S.C.

Sure Rrakkma, if you find relevant information on the internet, you are free to share it. Just remember no sales links. :) If you are unsure about something you found and whether to post it or not you can always email it to Myself, SC or Hibee before hand and we can give you the green light if it is allowed. :)

what a great and yet simple idea.
Thanks.

Haha, thanks SC.

I just read this article also, thought I would share here as it is about your very welcome daily tip:

http://www.watoday.com.au/lifestyle/life/how-uncertainty-fuels-anxiety-20150616-ghotrp


I liked this part the best:

"When it comes to uncertainty, the most important thing to do is to challenge any behaviour that you do in an effort to eliminate or control your discomfort," psychologist Tom Corboy says, suggesting mindfulness meditation is one way to prevent projection of unpleasant pictures onto the future.

He also suggests taking action anyway and allowing exposure to the unknown.

"Let yourself feel the uncertainty, and get on with your day," Corboy advises. "You may at first feel extremely uncomfortable, but in time you will habituate to that feeling."

By making ourselves a little more familiar with uncertainty, it is less likely to hold us to ransom because, as we know, the familiar is nothing to be afraid of.

*reason for edit, made the link active. :)

Post Edited By Moderator (Scaredy Cat) : 6/16/2015 2:32:29 PM (GMT-6)

Hi SC

Great tips I am loving these and finding them helpful cheers for sharing them with us.

Hibee

Coping Tip # 4

What Would I Say to a Friend in the Same Boat?

I use and give this advice often...

We are often too hard on ourselves/negative about our own circumstances, but much better at being objective and helping others.

Think about how you would support a freind with the same worries.

You'd probably encourage your friend to remember the times in the past when he/she overcame the porblems and how well things worked out. In the same way, you can support yourself with positive self-talk.

A critical/negative mindset shuts down rational thought...but a supportive/postive one enables you to work towards solutions!

S.C.

Love this one, so true

Funny you should post about this subject now.... I am currently trying to psyche myself into going to the gym. I am sitting here working through my panic, using my coping strategies.....it is just panic, I am not dying, my brain is getting the wrong messages-change the message.....all of them + I work out at least 5 days a week and can't loose a pound! I'm really not in a good head space right now. Feeling beat down.

I do love that you are doing this all for us daily. I look forward to reading it each day when I get home from work. It's so nice.

I hate this panic!!!!!!! Makes my life so hard. I also have to go to the grocery store which is a whole other event I am stressing over.

Lions and tigers and bears-oh my!!! Dear old Dorothy-somewhere over the rainbow. Why then oh why can't I??
Darn panic.

Feeling kind of nuts right now, but thanks for the words of wisdom-I really do appreciate them. I need these constant reminders to keep me from going berserk.

Hope others here are doing well.
Would love to hear from anyone out there.
I need a friend.
Feeling so alone in this-my family doesn't understand me.
My kids and husband just can't or don't want to know what this is all about.

Okay.......off to the gym I go!
take care.
Linda