Re-Framing: Ways to use thoughts to stop anxiety and panic
This morning we begin with tips for changing negative thoughts into more enhancing ones. In the next post I’ll be discussing a few more techniques to help stop panic and negative feelings.
I know first hand how it is to suffer with panic. So I know what it feels like to have these types of thoughts. At times when you first start to use new techniques it might seem almost impossible that anything can help. I realize that, yet we need to start somewhere. Please know I am not making light the feelings of panic, worry or anxiety. What I am attempting to do, is to help you to begin to see things in a new light.
Panic can be horrible and disabling, especially when there seems there is nothing you can do to stop it. There is hope and help available. Keep reading for more tips:
Tip 1: Start by changing just one thought or belief that is not enhancing to you.
It does take some work, yet the benefit is it will give you hope for more changes. There are many ways you can use you mind to change thoughts that feed anxiety.
Tip 2. Look for the possible positive “intention.”
Think about a possible, more positive reason for the underlying the thoughts or feelings.
Tip 3. Create 2 positive thoughts for each negative one you create.
Find ones that will not “beat you down” or make you feel bad. When creating possible positive “stories” you don’t even have to believe them. Just start with creating different one that might counterbalance the negative thoughts you are having.
Tip 4. Use your very creative mind to create positive possibilities. Perhaps just a small change at first.
Use these small changes and see what happens. Many have found them to be a good way to begin to feel back in control. When we change our thoughts it gives a different message to the body. It’s almost like saying, all is well no more adrenalin is needed. This simple thought creates a settling down feeling in the body. In the 25 years I have been working with panic and anxiety I have found that people who suffer with this difficult condition are not only strong, but also highly creative and intelligent. Keep that in mind as you create positive thought to counteract the negative, scary ones.
Those of us who suffer with panic and anxiety are highly creative. This very creativity sometimes causes us to think of all the possible negative or fearful things that might happen. This pattern may start in early childhood. It may be due to life circumstances where we learn to anticipate things that might hurt us. Sometimes these patterns of fearful thinking start so a child can protect or warding off the feelings of being out of control. If you think about the roots of where worry comes from in this more positive way it can help to re-frame the feelings of being weak. Seeing it as a possible coping skill used as a child that isn’t necessary as an adult, something that can be changed. We are looking at a “negative” scenario in a different light.
Many times our very positive skill of being creative, can cause a person with a predisposition to panic, to create all the possible scenarios things that might happen in the future. Unfortunately they are usually they take the form of negative thoughts. We do this not because we are negative, but because we are trying to be prepared for any possibility. But these very thoughts disable us, by causing more anxiety.
Let me know how these tips work for you, and any other solutions you are using in your life use to stop panic and fear. I hope the tips are helpful. Audrey Sussman PhD, director of the Anxiety Control Center.
If you find this information helpful, and want to learn more, there are 3 ways to continue learning to change panic and anxiety reactions. For information you can:
1. Keep reading the weekly posts with helpful tips.
2. Join with others at the Anxiety Control Center’s online coaching community.
To do this sign up at the right side of this page to be notified of the monthly calls. If you want to get a jump start on dealing with anxiety, you can get an Mp3 jam packed with 90 minutes of live coaching. It’s still only $10 with a money back guarantee.
Go to ActionEndsProcrastination.com to get this downloaded directly to your computer.
3. Or set up a private session: Call or email Audrey to set up a one-on-one session with one of our hypnotherapists. In your private sessions you get intensive, targeted techniques to help with your specific issues. Our hypnotherapists are specially trained in all the techniques of the Anxiety Control Center’s Transformation System. This Transformation System enables us to get to the root of where panic really comes from, stuck (repressed) memories and emotions. You’ll experience first hand how to release emotions that are getting in the way of moving forward in life.
