Cognitive Strategies for Anxiety Management

Practice responding to anxiety triggers with one or more of the following statements. The purpose is to change your relationship and response to distressing thoughts. There are several strategies: 1) Acceptance that distressing thoughts occur but do not control your response 2) Dispute/correct inaccurate/unrealistic thoughts and 3) Increase cognitive flexibility. Highlight several meaningful statements and repeat them when you gain awareness of unhelpful thoughts. Thoughts can create anxiety and modifying them can help you relax.

____    This feeling isn’t comfortable or pleasant, but I can accept it.                                            

____    I can be anxious and still effectively handle this situation.

____    Am I 100% certain that this (prediction/worry or belief) is true?

____    What would be so bad if it were true?

____    What would I say to a good friend who was thinking the same thing?

____    I can handle these symptoms or sensations.

____    This isn’t an emergency. It’s O.K. to think slowly about what I need to do next.

____    This isn’t the worst thing that could happen.

____    I’m going to go with this and wait for my anxiety to decrease.

____    This is an opportunity for me to learn to cope with my fears.

____    I’ll just let my body do its thing. This will pass.

____    I’ll ride this through—I don’t need to let this get to me.

____    I deserve to feel O.K. right now.

____    I can take all the time I need in order to let go and relax.

____    There’s no need to push myself. I can take as small a step forward as I choose.

____    I’ve survived this before and I’ll survive this time, too.

____    This anxiety won’t hurt me—even if it doesn’t feel good.

____    How many times have I predicted that this would happen and it came true?

____    This is just anxiety. I’m not going to let it get to me.

____    Fighting and resisting this isn’t going to help, so I’ll just let it pass.

____    These are just thoughts. It’s not reality.

____    These thoughts aren’t helpful. I can choose to think differently.

____    This isn’t dangerous.

____    What does believing this thought cost me?

____    Would I let someone in my life talk to me like this?

____    So what?

____    There goes my mind worrying again.

____    Is this helping me solve my problem or just frightening me?

____    What are other possible explanations?