How do I stop negative thoughts with anxiety
Anxiety is having too much fear and worry. Some people have what’s called generalized anxiety disorder. They feel worried and stressed about many things. Often they worry about even small things. Some people also may have panic attacks. A panic attack is a sudden feeling of extreme anxiety.The first step is to notice and stop your negative thoughts or “self-talk.” Self-talk is what you think and believe about yourself and your experiences. It’s like a running commentary in your head. Your self-talk may be rational and helpful. Or it may be negative and not helpful.
Anxiety can cause physical symptoms like a fast heartbeat and sweaty hands. It can make you limit your activities and can make it hard to enjoy your life.
Healthy thinking can help you prevent or control anxiety.
- Negative thoughts can increase your worry or fear.
- Cognitive-behavioral therapy, or CBT, is a type of therapy that can help you replace negative thoughts with accurate, encouraging ones.
- Changing your thinking will take some time. You need to practice healthy thinking every day. After a while, healthy thinking will come naturally to you.
- Healthy thinking may not be enough to help some people who have worry and anxiety. Call your doctor or therapist if you think you need more help.
Negative thinking contributes to anxiety in social and performance situations. Most therapies for social anxiety involve an aspect dedicated to changing negative thinking styles into more helpful and positive ways of looking at situations.
The key to changing your negative thoughts is to understand how you think now (and the problems that result) and then use strategies to change thoughts or make them have less effect.
Usually, these steps are carried out with a therapist, but they can also be used as part of a self-help effort toward overcoming social anxiety.
One of the first steps toward changing your negative thinking patterns is understanding exactly how you think right now. Here is a list of 10 types of “faulty” thinking patterns that might be getting you into trouble.
For example, if you tend to view yourself as a complete success or failure in every situation, then you are engaging in “black-and-white” thinking.
These 10 thinking patterns differ in subtle ways but they all involve distortions of reality and irrational ways of looking at situations and people.