I am working on ways to control my nerves better and until I can, I still accept myself.” Try performing this activity with all the negative thoughts you experience over the period of three days.
Simply write down a negative thought followed by a more realistic way of looking at your situation.
Think about some ways you can dispute this idea, making it a more realistic statement.
For instance, you may think, “Everyone feels nervous from time-to-time.
People with panic disorder often see themselves as overly nervous or frazzled, without accounting for all the times they remain cool, calm, and collected.
Should Statements - When going along with this cognitive distortion, the person will use self-statements that involve the terms “should,” “ought,” or “must.” A panic disorder sufferer may think to himself, “I must control my panic attacks or others will think less of me,” I ought to be able to get over my anxiety already,” or “I should be able to overcome my fears without any help.” Such negative self-statements can lead to a lowered sense of self-esteem and unhappiness.
Thus, those with a pessimistic view of themselves and the world around them will be susceptible to issues with depression and anxiety.
CBT focuses on reinforcing healthier ways of thinking and behaving.Also known as cognitive distortions, these negative thinking processes may contribute to panic and anxiety symptoms.Cognitive behavioral therapy (CBT) is one form of psychotherapy that is based on the idea that our thoughts influence our feelings and behaviors.Follow these steps to start overcoming your habitual and pessimistic ways of thinking: Changing the way you think begins by paying attention to your thought process.Spend some time throughout your day self-reflecting on the way in which you think.Are you frequently labeling yourself as an “anxious person?