Combat Anxiety with Optimism and Action
Instructions
- Pinpoint the Challenge.
Clearly identify the specific incident or context that sparked your anxiety. Describe in detail the individuals involved, the actions taken, the location, and the timing. - Scrutinize Your Thoughts.
Reflect on the thoughts and internal dialogue that occurred during the moment of anxiety. Write them out, even if they seem overly negative. - Assess the Outcomes.
Consider how your thoughts affected your emotions, actions, and physical responses. Record the feelings you experienced and the behaviors you exhibited. - Question Negative Thoughts.
Confront your negative thinking by examining the evidence for those thoughts, contemplating alternative viewpoints, considering the consequences, and evaluating their helpfulness. - Recharge with Fresh Perspectives.
Notice any shifts in your emotions or actions after challenging your negative beliefs. Acknowledge any new understandings or approaches that come to light. - Cultivate Optimism.
Consistently use the ABCDE method to reshape your thought patterns, striving to see obstacles as temporary and not indicative of personal failure. - Applaud Your Achievements.
Recognize and reward yourself for the positive strides and effective handling of anxiety, reinforcing your path towards a more optimistic mindset.
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