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Coping Statements for Anxiety

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Coping Statements for Anxiety

Postby Butterfly Faerie » Sat Aug 08, 2009 2:57 pm

Purpose: to put a stop to the thoughts that lead to anxiety, and to replace those thoughts with realistic, rational thoughts. Then, when these self-statements are practiced and learned, your brain takes over automatically. This is a form of conditioning, meaning that your brain chemistry (neurotransmission) actually changes as a result of your new thinking habits.

First, use thought stoppage. Be gentle but firm about it.

"STOP! These thoughts are not good for me. They are not healthy or helpful thoughts, and I have decided to move in a better direction and learn to think differently." (You are reminding and reinforcing your brain each and every time you make this rational and realistic statement.)

Then, pick two or three statements from the list below that seem to help you, and repeat them to yourself OUT LOUD each day. (You don’t have to believe them fully yet – that will happen later).

When Anxiety is Near:
General Statements

1. I’m going to be all right. My feelings are not always rational. I’m just going to relax, calm down, and everything will be all right.

2. Anxiety is not dangerous -- it’s just uncomfortable. I am fine; I’ll just continue with what I’m doing or find something more active to do.

3. Right now I have some feelings I don’t like. They are really just phantoms, however, because they are disappearing. I will be fine.

4. Right now I have feelings I don’t like. They will be over with soon and I’ll be fine. For now, I am going to focus on doing something else around me.

5. That picture (image) in my head is not a healthy or rational picture. Instead, I’m going to focus on something healthy like _________________________.

6. I’ve stopped my negative thoughts before and I’m going to do it again now. I am becoming better and better at deflecting these automatic negative thoughts (ANTs) and that makes me happy.

7. So I feel a little anxiety now, SO WHAT? It’s not like it’s the first time. I am going to take some nice deep breaths and keep on going. This will help me continue to get better."

Statements to use when
Preparing for a Stressful Situation

1. I’ve done this before so I know I can do it again.

2. When this is over, I’ll be glad that I did it.

3. The feeling I have about this trip doesn’t make much sense. This anxiety is like a mirage in the desert. I’ll just continue to "walk" forward until I pass right through it.

4. This may seem hard now, but it will become easier and easier over time.

5. I think I have more control over these thoughts and feelings than I once imagined. I am very gently going to turn away from my old feelings and move in a new, better direction.

Statements to use when
I feel overwhelmed

1. I can be anxious and still focus on the task at hand. As I focus on the task, my anxiety will go down.

2. Anxiety is a old habit pattern that my body responds to. I am going to calmly and nicely change this old habit. I feel a little bit of peace, despite my anxiety, and this peace is going to grow and grow. As my peace and security grow, then anxiety and panic will have to shrink.

3. At first, my anxiety was powerful and scary, but as time goes by it doesn’t have the hold on me that I once thought it had. I am moving forward gently and nicely all the time.

4. I don’t need to fight my feelings. I realize that these feelings won’t be allowed to stay around very much longer. I just accept my new feelings of peace, contentment, security, and confidence.

5. All these things that are happening to me seem overwhelming. But I’ve caught myself this time and I refuse to focus on these things. Instead, I’m going to talk slowly to myself, focus away from my problem, and continue with what I have to do. In this way, my anxiety will have to shrink away and disappear.
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Re: Coping Statements for Anxiety

Postby Kezza » Thu Aug 13, 2009 9:37 pm

These are very helpful thank you. I use the first section quite a lot. The others seem to be a bit beyond me at the moment. I'm too fixated on the anxiety. I'll try to change my thought patterns by saying for instance. 'i've done this before', or 'There is nothing worng here', but my irrational mind will shout the logic down.
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Re: Coping Statements for Anxiety

Postby heforgaveme2011 » Fri Nov 04, 2011 1:44 pm

These are great tips and will certainly assist me in not feeling as overwhelmed at times. I'm glad to have found this section and community.

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Re: Coping Statements for Anxiety

Postby youcancallmejane » Thu Jan 24, 2013 6:53 pm

5. That picture in my head is not a healthy or rational picture. It cannot hurt me. Instead, I’m going to focus on something healthy like running on the beach with Linus.

Thank you!
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Re: Coping Statements for Anxiety

Postby diemm » Thu Apr 18, 2013 3:48 pm

These are excellent thoughts...
I have copied them to my computer and will utilize them as need be.

I use positive self-talk all the time. It makes a HUGE difference.
I am sharing a couple of my favorite self help thoughts to share... hope it helps!

Part of recovering from pathology is to build ourselves up from within.
Along with a genuine happiness from introspection, insight and emotional/spiritual growth, comes a humility based upon having had experiences that can be used as tools to help others seeking direction on their own paths to self-discovery.
It is a calm, quiet, PEACEFUL self-reflection that can be shared with others
The hard part is getting there.
It takes work. A lot of work.
I believe that things happen for a reason and that my higher power is trying to teach me something about myself, to pay attention to what I ignore when distracted by external things.
I think what it really means is the ability to sit alone with yourself and with God, COMFORTABLY.
I realize that I need to do a lot more work on creating happiness for myself.
This means more time alone, more time in reflection, more time in therapy and more time spent alone with God.
Pathology has been my biggest and best teacher.
A springboard to the core of self.
A catalyst for a future happiness that is far more meaningful and genuine than any relationship with anyone... the relationship with MYSELF.


Seven rules for personal empowerment

The most shocking realization to take home from all this is that people who live under the spell of a sociopath almost never realize it until after the spell has been broken.

This is why, here at NaturalNews, I have always taught people the following authentic principles of responsibility and power:

#1) Think for yourself. Be skeptical of everything. Most people, corporations, governments and institutions are lying to you. There is much good in the world, but there is far more selfishness and greed which is falsely presented as that which is good.

#2) Follow your inner truth, not some external guru. Any guru who demands your obedience is a false prophet. A real teacher is one who empowers you and sets you free to explore your life experience with complete freedom tempered by a code of morals and personal responsibility.

#3) Serve in the protection of life, with or without a church or spiritual group. You can protect life every day in your own garden. Resist the seduction of profit and power that comes from serving darkness (i.e. working for Big Pharma).

#4) Value all living things, including animals and plants. You are their shepherd. Protect the diversity of life and the integrity of the continuation of life. Seek to protect life, which is sacred and precious.

#5) Live an authentic life. Practice what you teach. Walk your talk. Do not speak with one face and then secretly act out another. Spiritual strength comes from spiritual authenticity, and even if the world isn't aware of what you do when no one is looking, God and the universe most certainly are. KARMA COUNTS.

#6) Defend the innocent. Stand your ground against bullies. Resist tyranny. Promote freedom, liberty and justice. Help others when you can, and seek to empower others with the skills and knowledge they can use to support themselves rather than creating dependency.

#7) Tell the truth. It is powerful... perhaps the most powerful thing in the universe. The truth unfailingly outshines lies and deceptions. And even when the people around you may not see the truth, the greater universe does. By telling the truth, you empower yourself in all areas of your life, and you bring yourself closer to true awareness and spiritual understanding.
When we forgive, we free ourselves from the bitter ties that bind us to the ones that hurt us. - Claire Frazier-Yzaguirre

check out this inspirational link.. http://www.lifewithoutlimbs.org/about-nick/
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Re: Coping Statements for Anxiety

Postby loise » Sun Jan 19, 2014 9:10 am

thanks a lot! i have been in the forum for years and this is the first time that i find or see this section. i have begon a new therapy for DID, it seems, and it moving the basis of my being. that and oxazepam for the last months that i am having severe anxiety attacks, i think...things are getting out of control inside me.
i get this waves of fury, that are nicely accompanied by a train of negative thoughts that i am afraid i might say it because i hurt my kids. words can hurt so much as beatings....

i am trying to hold on, and at times i am ok, but a little drop, and this gigantic thing builds up in seconds...i can stil keep it to myself, to some degree. but i find it dangerous....

i think i need to stop the medicine, again.....and this reinforcement positive thoughts are great,
some by instinct have i said to me in the past, but i will write them down...

my favorite: this will pass, its OK,
and the other one: protect life, even in your own garden....
sometimes my frustration has to do with feeling unable to participate like i used to do,
feeling without dreams or horizonts, only surviving from one day to the next....

but i can still do good in the smallest of ways....because i want to be part of that world becoming better, i just feel so impaired sometimes....most of the time.
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Re: Coping Statements for Anxiety

Postby RottenFish » Fri Mar 15, 2019 4:15 pm

These techniques do work. When I am in a huge shopping center, my anxiety increases to the point that I want to leave. I remind myself that everything will be ok, and eventually my anxiety goes away.
Primary Dx: OCD
Meds: None

Make love. Not war.
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