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'What ifs' and Catastrophic Thinking- Part Two

© Jennifer Salt

In last weeks article I explained two common types of negative thinking that are involved in the progression and continuation of agoraphobia. This week, I endeavor to explain tools and hints on ways to help you think in a more supportive and helpful manner.

One of the most important tools, to learn with negative thinking, is to actually catch yourself when you are thinking this way, and question yourself. Many negative or catastrophic thoughts are automatic and subtle; if you can catch them you can help to change them. Negative thoughts often come when you are feeling anxious or depressed. When you are feeling this way, try and listen to exactly what you are telling yourself. Start to question your thoughts. When you are being negative ask yourself questions such as- is this making me feel better, or worse? Am I being supportive to myself? Am I being realistic in my thoughts? Is this thing likely to happen? Has it happened before? All these questions are very constructive, usually once you have asked yourself these; you realize just how negative and unhelpful to yourself you are being. Another good question is 'would I give my friend/ partner/ child this advice?' Usually they answer is no, in fact usually the answer is definitely not! You would be much more supportive and realistic. Try and be a friend to yourself and tell yourself things that will help you, not make you feel worse.

A useful way to deal with negative thoughts and emotions is also journaling. Buy yourself a special book to write in and whenever you are feeling depressed or anxious write down your feelings. Putting your thoughts on paper can often help you to resolve issues and worries. It also helps you to see them in a new light. You don't have to be poetic; it doesn't even have to make much sense. Just grab a pen and go for it. We can hold many of our thoughts so closely and toss them around and around, trying to find solutions, or just trying to find some sense in our thoughts. This can also help if you find that you can't sleep at night due to thoughts running around your head. Write in your journal before you go to bed at night. Letting your thoughts out a little, whether it is by talking to a friend, drawing a picture or writing them down can be a great release. It can help you to see things a little clearer.

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