Coping

Purpose: to put a stop to the thoughts that lead to anxiety, and to replace those thoughts with realistic, rational thoughts. When these self-statements are practices 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. Pick only two or three statements that YOU like.

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 your brain each time you make this statement.)

Then, pick two or three statements 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 OK.

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 anxious feelings I don't like. They are really just caused by adrenaline, however, and I can slow them down by calming myself. I will be fine.

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

5.    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 ANTs and that makes me happy.

6.    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 to 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 event 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, more rational 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 an 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 will have no choice but to shrink.

3.    At first, 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.

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, and calmness.

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 up and disappear.