CBT Self Help for Generalised Anxiety Disorder & Worry
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CBT Self Help for Generalised Anxiety Disorder and Worry From Getselfhelp.co.uk The vicious cycle of GAD (Generalised Anxiety Disorder) and Worry Thoughts are about something bad is going to happen, and they might not just be words in our head, we might imagine the scenario happening, and see really vivid pictures of it happening. It makes it seem all the more believable somehow, and it’s the worst case scenario that we imagine. We might also ask ourselves lots of unanswerable questions, that we’re never going to find the answer too. It’s difficult to tolerate any sort of uncertainty, about anything. We want to be sure. And we might have beliefs about worrying, such as worrying keeps me safe. because it I can plan or prepare. Or perhaps all this worrying is going to make me really crazy! If you’re thinking and believing those thoughts, you’re going to feel anxious, you’re going to get that adrenaline kicking in, and get those unpleasant physical sensations. If you’re thinking and feeling that, then you’re going to try and get rid of those feelings. Now you might worry more about everything. You might avoid certain situations where you might start feeling anxious, or you might really try hard at avoiding having the thoughts in the first place. So you might keep busy, trying to distract yourself all the time. And we tend to avoid looking at problems and facing up to them. And therefore they end up and become overwhelming. So if we keep doing all those things, that’s just going to keep the thoughts going, that’s going to make you feel even more anxious, and we get caught up in this vicious cycle. CBT helps us to break the cycle. We can break the cycle by learning to think differently or do things differently. You can learn to challenge your thoughts and beliefs. DON’T BELIEVE EVERYTHING YOU THINK! They’re just thoughts. You can ask yourself: is this a current problem that i can do something about? or perhaps is this a hypothetical situation that I’ve just got to let go for now? And we can learn to accept uncertainty. We can learn to shift our focus of attention too, and we can change our behaviours. We can learn coping skills and strategies. We can set worry times or zones, or set “off duty” zones when we plan to either worry more or might worry less (not at all!). You might reduce the planning and checking that you often do. Learn to problem-solve, to prioritise and start to work on those problems. Learn mindfulness techniques, and not avoid situations but go to them and find out that actually we CAN cope and everything is OK. So if you’re thinking differently and doing differently, that’s going to have a big impact on your anxiety. You’re going to feel a lot less anxious and much more composed. Visit the webpage www.get.gg/gad.htm You’ll find the self-help guide on the page. Just work your way through the steps. You can download and print the worksheets and work your way through them and you can also download the guided self-help mp3s. www.getselfhelp.co.uk CBT self help and therapy resources

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