Challenging negative thoughts can change anxiety patterns from "summary" of The Anxiety & Phobia Workbook by Edmund J. Bourne
When you are feeling anxious, it is often because of negative thoughts that are running through your mind. These thoughts can create a cycle of anxiety that seems never-ending. They can make you believe that the worst is going to happen, that you are not capable of handling the situation, or that you are in danger. Challenging these negative thoughts is a powerful way to break this cycle and change your anxiety patterns. By examining the evidence for and against these thoughts, you can begin to see them in a more realistic light. You can question their accuracy and validity, and come up with more balanced and rational alternatives. For example, if you are anxious about giving a presentation at work because you think you will embarrass yourself, you can challenge this thought by asking yourself if there is any evidence to support it. Have you given presentations before without any problems? Is it possible that your colleagues will be understanding and supportive? Are you overestimating the potential negative consequences?- You can start to see that your negative thoughts are not as true or as powerful as they may seem. You can begin to replace them with more positive and realistic thoughts that can help to reduce your anxiety. This process takes time and practice, but with persistence, you can change the way you think and ultimately change your anxiety patterns.
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