Anxiety can often present itself in irrational thoughts. For example, you might be thinking, “something bad will happen” or “I will make a mistake.” It is important to remember that not everything we think is true. These thoughts can impact how we feel and how we interact in certain situations. By challenging these thoughts, you can reduce anxiety.
First, choose a thought that is causing anxiety.
Then, question the thought.
Here is a list of questions to work through:
“Is my thought based on facts or feelings?”
“What evidence do I have that my thought is true?
“What evidence do I have on the other side, that my thought isn’t true or isn’t completely true?”
“How would my best friend see this situation?”
“If my friend was having this thought, what would I tell them?”
“Is there another way to look at this situation?”
“How likely is it that my fear will come true?”
“What’s most likely to happen?”
“If my fear comes true, will it still matter in a week? A month? A year?
“If the worst happens, how could I cope?”
“What is the effect of telling myself this thought?”
“What could be the effect of changing my thinking?”
“What would be good to do about this?”