You may have been offered therapy or be in on the waiting list for it. There are some very good self-help techniques to help with anxiety, obsessive and destructive thoughts.
– Challenging Thoughts
A negative emotion (anxiety/anger/sadness) usually arises from a negative thought. Challenging negative thoughts can break the cycle and lead to more positive thoughts therefore positive emotions. It can be tiring to challenge negative thoughts, especially when they are constant, but this technique is used often to help with depression and anxiety. An example of challenging a negative thought could be:
Trigger (what is the negative emotion and why):
“I feel anxious because my baby hasn’t fed well this afternoon”.
Thought (what are the consequences of the above):
- “My baby’s routine is out of sync”.
- “My baby will die of starvation”.
- “My baby won’t sleep through the night”.
Hot thought (which out of the above is the thought you believe the most):
“My baby will die of starvation”.
Belief rating (how much do I believe the hot thought): 90%
Evidence against (what evidence is there that opposes my hot thought):
“My baby is gaining weight. My baby seems happy. My baby fed well this morning”.
Evidence for (what evidence is there that supports my hot thought):
“My baby didn’t take his feed and I have no way of knowing why. However, my baby might just be having an off day, after all, my baby is human. If my baby doesn’t feed well later I can always book an appointment with my GP”.
Belief rating (how much do I believe the hot thought): 0%