>> /Rotate 0 0000007905 00000 n 0000026197 00000 n /Resources << /Font << /F1 7 0 R /F2 11 0 R /F3 15 0 R /F4 19 0 R /F5 27 0 R 0000014572 00000 n h���A 0ð4\{\Gc���������z�C. >> Sometimes we have calm thoughts … 0000002602 00000 n 0000010692 00000 n What is the evidence that this thought is true? << When this happens, irrational thoughts … 1427 0 obj <> endobj /XHeight 250 0000009499 00000 n dM�o���u;�w�|�kE��d9Za��l�#Ly�o? Tip 2: Challenge anxious thoughts If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. 0000022192 00000 n 0 Thought Record Sheet: 7 column. Challenging thoughts that are irrational and negative is an important part of making anxiety go away. /Root 5 0 R Thought Record Sheet: Anger . 0000066851 00000 n c$D{|Z�h���+���3FBt�O�]-&��Y�H��1FB�����=��߲A`�� ot%ӥ_J��l��ؙ�7 �M �L��e�*��ˡW�J�4�s>LY���4�|�!�rY\�>��f� f�6�I��s1,��}�L��'O"G �$ 4_�3B#��wx1�h8���[f����i�If�T&� �5'���Sb\Z$�pHHcX�j�f�6oM s1��UUS�2�g.�=��=ż�>=�'�z�L)�5ߧ����O�ر#�W�vH��lT=�*�i. Another simple resource, this one-page worksheet serves as an appendix of questions focused on challenging automatic thoughts. Challenging Thought Traps When you are able to identify the common negative Thought Traps you can then challenge these by applying a more rational, balanced approach to our thinking. endobj When you are feeling anxious, use this process to calm yourself down and gain self-confidence. 0000036398 00000 n Other thought challenge or record sheets (PDF format) THINK ! Thought Record Sheet: Anxiety /F6 31 0 R /F7 38 0 R >> /ExtGState << /GS7 45 0 R /GS8 46 0 R >> >> �wC�ƣ����$r��90��nB�tt��F.�0f��. /Type /Catalog /Length 7722 /CapHeight 1048 0000015908 00000 n /Ascent 1048 0000003273 00000 n xref But sometimes, anxiety grows out of control, and does just the opposite. /BaseFont /APEFHE+RobotoSlab-Bold /Flags 32 It can increase anxiety and pre-vent people from taking action in a situation where action is required. 0000000016 00000 n /O 6 /N 1 If you have occasional nega>ve thinking, it would be helpful to focus on sec>on a-c. 0000021973 00000 n This worksheet teaches a client how to use logic to challenge anxious thoughts. ,�����h�)@L)�@����z$3�`2af�Ø�x�!�!�!�����ɏq%�#�S'�s=�k&!�h�6�u����2�0^b�g����a�Z�E"ŏ�����b0c���0�A@��!�A���5�=&Ʃ:\2_��Nb�f��oBJ�L=@���!�Hs2���Z-wb� ǜ�� ��@� � �۬� Step 4: More on helpful and realistic ways of thinking More tips on helpful thinking… 0000005815 00000 n UNHELPFUL THOUGHTS: CHALLENGING AND TESTING THEM OUT A Cognitive Behavioural Therapy evidence based approach to help you overcome a range of common emotional difficulties – low mood, depression, anger, anxiety. <<33D84681C9FBDC42BBA1361C6C2DBFAE>]/Prev 192744/XRefStm 1935>> 0000031037 00000 n Thought Record Sheet: 6 column . 0000113091 00000 n 4 47 5. Many distorted thought … 0000002130 00000 n Thoughts can serve to make our anxiety … 0000104839 00000 n 0000001386 00000 n /Length1 14320 0000010419 00000 n PART 1: MANAGING NEGATIVE THOUGHTS: I have split this sec>on into two parts. Anxiety can be a healthy emotionit forces us to focus on our problems, and work hard to solve them. images with more honest images, i.e., thoughts of alcohol, drugs, junk food can be replaced by the words ‘poison,’ ‘unhealthy,’ ‘disgusting,’ ‘barf’ or ‘killers.’ Thoughts of cigarettes can be replaced by ‘cancer sticks’ or ‘coffin nails.’ Irrational thinking which blocks thought … 0000021816 00000 n 0000012374 00000 n Identify Unhelpful Health Related Thoughts . /MaxWidth 1742 0000005911 00000 n 0000016787 00000 n This is the Challenging Anxious Thoughts worksheet. Questions for Challenging Thoughts. 0000044305 00000 n %%EOF Helping Health Anxiety . 0000016913 00000 n 0000030130 00000 n h�b```b``;�������A��bl,{�"W���2q(� ���C��*�/ �� �L��J��Lk`�O�;��m��(�Y$���K�{���7Sn��xQĩs��u�s�]@��7�&���-9�D�c�������V I�i�'T63'�[�8+*�R�-9+�m`�+|�F�D7֩�j�.�ݷ}^|�T�ER�E���k׸|I�-*�?u~78����΀���%-��`"LJJ�� D`a2 0000006452 00000 n 0000045004 00000 n x��{y|SU��s�=�&ݛ�i�BH��-M�ҽ�-$]d�taiXӖ��T�A� qF+���ꈢ�˫�3r��諯;�̈3θ���|�QfE����=7I� �q~����9��'����\+�[���/�>��x�t5�O`^ۻve��)���0Qҍ+�\�[۱4�(e3Q�;}=�+����h��W��僔A�q�����o�Ws� s��y��s�;���g����u���*&�#�Zy�ٝ�=y��b����=�G���g5�|����f���#�_G2�'=M 0000021323 00000 n MODULE 2: THOUGHTS: Using Techniques to Challenge and Iden>fy Unhelpful Anxious Thinking. 0000104657 00000 n endobj 0000015417 00000 n 1h2b�*d&c�&dĠ]Ȉ���41X(dĠCȈAX��a�HȈ�b!#K��,�i��f^&&Z5FˍQ F#j0�ŤӧUKw��!�m��� Download the 'Ten steps to challenging an unhelpful thinking style' sheet to help you question just how inaccurate your thoughts are and help you adopt more positive ways of thinking. 0000001407 00000 n >> 0000017496 00000 n 0000001733 00000 n /LastChar 121 endobj Challenging Anxious Thoughts. xref Confronting Your Anxiety Provoking Thoughts Objective • To learn to accept rather than avoid the thoughts that make you anxious. << 0000013862 00000 n /Encoding /WinAnsiEncoding 0000036682 00000 n /FirstChar 32 %PDF-1.5 0000044814 00000 n 0000012956 00000 n /T 50852 /MediaBox [ 0 0 612 792 ] 0000002144 00000 n /FontName /APEFHE+RobotoSlab-Bold /ID [<1c94a9eb969f79258718752a06ebf979><1c94a9eb969f79258718752a06ebf979>] /StructParents 0 The next part of this handout will discuss how we can go about challenging our unhelpful thoughts. In the “Anxiety Fuel” section of the manual we discussed the “snowball effect” that is created when negative thoughts, avoidant or protective behaviors, and uncomfortable anxiety symptoms get mixed. endobj "��_����)n��ǹ�qM��#'N9M���3������`�X��$��͇ ���� ˶j~��>�]Hئ�s6�֨����B6�vM��&M��̸sƝ�Bf*����2b0GȈ��Bf�BF� Am I falling into a thinking trap (e.g., catastrophizing or overestimating danger)? Because irrational thoughts … 0000001533 00000 n HANDOUT 3: Identifying and Challenging Unhelpful Thinking Associated With Toilet Anxiety . /Type /FontDescriptor 0000003862 00000 n endstream endobj 1478 0 obj <>/Filter/FlateDecode/Index[56 1371]/Length 55/Size 1427/Type/XRef/W[1 1 1]>>stream Thoughts are important because they cause feelings and behaviors. /Filter /FlateDecode 0000021558 00000 n /Tabs /S /Parent 1 0 R Have I confused a thought with a fact? /Linearized 1 Challenging worries and anxious thoughts Coping with stress and anxiety during the COVID-19 pandemic 03-2020. Happy/ So… what you think can change how you feel and what you do because your thought comes first!!! �fF�:���&��0v�q|h&ŭC�:J�S �B��M��~�|�f�����xJ�5"jN��|���,�o>M ��lDv��햑�k�-��2�|�D�w.Z��ʼ�X� 0000050214 00000 n This can help to improve your mood and reduce your anxiety or stress levels. ad things—even … angry sad anxious … 0000010935 00000 n You may come up with a more balanced thought … /ViewerPreferences 3 0 R 0000022554 00000 n endobj %%EOF /AvgWidth 606 Challenging Thoughts Exercise : Coping Skills (for Adults) Coping Skills (for Caregivers and Children) Coping Skills Diary Card : Crisis Prevention Plan (CPP) Guide Tips Sheet : ... Anxiety and Stress … 0000013363 00000 n 0000063649 00000 n /StemV 60 0000104880 00000 n 0000004418 00000 n 0000025014 00000 n 0000060110 00000 n 0000012871 00000 n >> 0000010883 00000 n Event Thought Feeling Behavior accident. The thoughts … endstream /Group << /Type /Group /S /Transparency /CS /DeviceRGB >> 0000035632 00000 n 0000005593 00000 n /Info 2 0 R << 0000035384 00000 n /Size 51 0000000017 00000 n /Pages 1 0 R 0000005478 00000 n /FontBBox [ -458 -271 1285 1048 ] What would I tell a friend if he/she had the same thought? 0000004599 00000 n atastrophic thinking can be defined as ruminating about irrational worst-case outcomes. 0000002320 00000 n 0000044019 00000 n a little medium a lot (or rate 0-100% ) How does that thought make me feel? /Descent -271 << Anxiety distorts our thinking by causing us to overestimate the likelihood of something going wrong, and imagine the potential consequences as worse than they really are. 0000044299 00000 n Possible answer Brooding about the past only makes me depressed. Imagine you are faced with the anxiety … 0000011490 00000 n >> 0000017773 00000 n 7 0 obj /Contents 47 0 R 0000007612 00000 n Psychoeducation is interspersed with examples, and opportunities for your clients to write about their own experiences. 0000044750 00000 n >> They tend to: have a higher frequency of negative thoughts than positive thoughts … >> Thinking about a situation in a realistic, more balanced way will help to break the vicious circle of anxiety and those anxious thoughts. 0000017308 00000 n startxref /CropBox [ 0 0 612 792 ] 0000036020 00000 n The goal of working through this worksheet is to develop the habit of challenging anxious thoughts with reality and logic. Searching for evidence that a particular thought trap is true can be an effective challenge for most thought … break this cycle by identifying and challenging those worrisome thoughts you are having about your health. 0000002824 00000 n *�9�m�>���z���bH9����,f6h�������Z����ا����x We can learn techniques to challenge these unhelpful thoughts. /FontWeight 700 trailer endobj What is the evidence that this thought is not true? To develop a more confident, less anxious way of thinking it is helpful to practice thought challenging… 0000066892 00000 n /FontDescriptor 8 0 R }����Mm������)X���Β�@��uj�G�֎G%���}T*�DŽ�"��@�!�nD`����1��B�nMu�@�J��\�#"q!։���FXۍu�=:c-,[�m &a:>U�w�=���X���\�+�͊pE�8�w���y�Sp� 0000022274 00000 n 9 0 obj The Challenging Anxious Thoughts worksheet will teach your clients about the CBT concept of irrational and rational thoughts, as they relate to anxiety. Sometimes, just taking a moment to think about these facts can help us recognize our irrational thoughts. /Type /Page thoughts that make you anxious, and use the Challenging Negative Thinking handout to help you replace your anxious thoughts with more realistic ones. 0000036208 00000 n Panic 110 - Challenging anxious thinking Student Counselling Services, University of Saskatchewan 7 Eliminating Catastrophic Thinking We all have a running monologue that goes on in our mind … startxref 0000001935 00000 n 0000050046 00000 n If the client is able to successfully challenge anxious thoughts… 0000030382 00000 n Challenging Thoughts Worksheet CBT+ What’s the situation? Many people seek ways to distract themselves from their anxiety provoking thoughts… For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought … << 6 0 obj /Prev 50842 /ItalicAngle 0 /Filter /FlateDecode x�c``�a``�� ���$�30�1�rWh0�|����E>,�;C��ݫ E��3.���G�`QS�|�=�����K��X�߹6��Y��(*�(�Q 1 �>� What are the advantages and disadvantages of thinking this way? You Should Know Avoiding thinking about your worries just makes them worse. 0000025916 00000 n This handout provides a brief introduction to identifying and challenging the unhelpful thoughts that precede and maintain toilet anxiety… Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety. 1427 53 0000030538 00000 n 0000007067 00000 n 0000011163 00000 n stream What would a friend say about my thought? << /Length 111 /FontFile2 9 0 R 0000016316 00000 n The question is what am I going to make of my future? << 0000112975 00000 n >> For instance, when we feel anxious, we often avoid doing things that we want to because we are worried about how they will turn out. Anxiety also influences how we behave. /H [ 1533 200 ] 0000036178 00000 n �HLS��D1�($�k�p�::�ZrKGw��Y�U�Qu$7�s5��n�Z:z�a�&��X�{:��j��wPS��\�+���_�}n��\1�t����&�09�Xnp��h툴�v��;�a�w�A��>��_�>��B��_S0u�N���N��.l��b����B#��[c ]�zC S�&y݃f�8ܝ�h�)W�As�b��v��qw�Ǿl� *J��:��Z���N-)4Kb���d1k�,3���s>��K|tc#-%qD`{���R|��u�X}8_K�qo�k��٭��c7s]�o5��)54�c055��Z�7�QH�������c��2pEp vŶI�.7���ƞ��H�N�h��M���!��n=�Ѵ��1����Ei��AZ�;�`�����P08LS�Z�77�π`�ׯe���-�AI�Y�AY�V� }6�*z�oP}�o�$z�o�,�Q��$я�if���{����boя�ޢ��E��ޢ��E��ޢwao��aoѻ����}�)Fx|�6-�����a?�[~�˯�4�W� �