Anxiety strategies when you have a crisis

Anxiety strategies when you have a crisis

If you have increased anxiety because you have had a crisis, try the folowing ways of handling taking care of yourself:
1. See the crisis as an important signal.
2. Write about your feelings. The writing helps you to understand, accept and sort out what has happened.
You will feel that the situation gets more structured and controllable. As I have written before, structure and predictability decrease anxiety. Your psyche can get a grip of what happened which has a good effect on your anxiety. Also, write down how you can take care of yourself and your needs.
3. Talk with someone.
4. Go through things that have happened during the crisis, that you feel proud of.
5. Analyze how much you have matured. A small positive factor with difficult situations in life is that you often start thinking and seeing things in a more mature way.
6. Try to let go of anger and bitterness (for you own sake). Getting stuck in anger will be destructive for you.

Cognitve Behavior Psychologist Monica Emanell
www.kbtemanell.se

Strategies when you have anxiety and low self-esteem (3)

Strategies when you have anxiety and low self-esteem

Here you have some more tips on how you can handle your anxiety:

9. Try to get some distance to your anxiety by asking yourself what you would say to a friend in the same situation.
10. How would you have thought a year ago?
11. What text would you like to have on your grave? Do you want it to be “Here lies — who ran after after the feeling of being perfect all his/her life and never had any time to enjoy life” or “Here lies — who devoted all his/her life to adapt to his/her partner´s needs in order to be loved”.
12. How important will this be in 10 years?
13. Do one thing at a time.
14. Force yourself to do thing that you usually like or that you used to like before.
15. Talk to a friend.
16. Work out, run, hike or something else that is physical. This is good when you have high intensity anxiety, when it calms down a bit you can read, watch a movie etc.
17. Do things where you activate your senses.; listen to music, bake, have a tea etc.
18. Write about your thoughts and feelings. It will help you to sort out your thoughts and feelings and it can also help you to get distance. It can also give you a feeling of having “let out you difficult feelings”.

Cognitive Behavior Psychologist Monica Emanell
www.kbtemanell.se
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Srategies when you have anxiety and low self-esteem (2)

Strategies when you have anxiety and low self-esteem

Here you can get a few tips on how you can handle your anxiety:

1. Analyze why you have anxiety.
2. If you don´t know why you have anxiety, register how you feel after you have performed different behaviors during the day; for example after you get up in the mrning, after breakfast, after meetings with different people etc.
3. When you have idenitifed what anxiety provoking thoughts you have; analyze the evidence for and against the thoughts.
4. Analyze if you can think in some alterntiva ways around the thoughts.
5. Visualize the worst case scenario and analyze how you can handle it.
6. Expose yourself to the anxiety as much as you can (don´t take too big steps, you will risk to fall and feel more like a failure).
7. Analyze the advantages you get with your anxiety in the short run and what you need to do to so that your anxiety diminishes in the long run. If you hesitate because you think that your anxiety won´t diminish, try to think that you can try behaviors you usually don´t try and if you don´t get satisfied with the outcome, you can always go back to your old pattern.

To be continued…
Cognitive Behavior Psychologist Monica Emanell
www.kbtemanell.se

Worry, anxiety and self-esteem (3)

Worry, anxiety and self-esteem

Worrying all the time about different things can be very draining. The consequences can be that you have a hard time:
– Enjoying small things in life
– Finding energy to see friends
– Enjoying a relationship
– Doing your job properly
– Making choices

Worrying is both time consuming and energy draining. It easily leeads to vicious circles. So if you you worry that all kinds of worst case scenario will happen to you, it is also common that you start thinking that your worry is good, because it prepares you emotionally for bad things. You might also develop thoughts that your worrying might magically stop bad things from happening.
The poing is that it is common that you fall into a vicious circle of worry thoughts and dysfunctional ways to handle these thoughts which often make you feel even more drained and helpless.

Cognitive Behavior Psychologist Monica Emanell

www.kbtemanell.se

What kind of anxiety do you have?

What kind of anxiety do you have?

Often, the kind of anxiety we have is connected to specific situations. May be you have anxiety when you are in social situations, or may be you more of a chronic worry about all kinds of small things in your daily life, may be you have anxiety from repetitive thoughts that you haven´t locked the door or turned off the stove, may be you have anxiety when you are reminded of something traumatic that has happened to you etc.
There is kind of a psychiatric dictionnary called DSM IV where the different forms of anxiety are listed and those are the following:
– Panic syndrome and agoraphobia
– Anxiety around different diseases
– Social phobia
– Generalized anxiety disorder
– Specific phobia
– Posttraumatic stress syndrome

I think that many states of anxiety are connected to your self-esteem. So by working with both the specific anxiety provoking situations and your self-esteem, you can get a better grip of you anxiety and diminsh it. As I have said before, we can´t erase the anxiety since fear is a basic feeling that humans have got for a reason. So you can´t erase it but you can diminish it so that it stops controlling your life making you feel helpless.

Cognitive Behavior Psychologist Monica Emanell
www.kbtemanell.se

What kind of anxiety do you have?

Often, the kind of anxiety we have is connected to specific situations. May be you have anxiety when you are in social situations, or may be you more of a chronic worry about all kinds of small things in your daily life, may be you have anxiety from repetitive thoughts that you haven´t locked the door or turned off the stove, may be you have anxiety when you are reminded of something traumatic that has happened to you etc.
There is kind of a psychiatric dictionnary called DSM IV where the different forms of anxiety are listed and those are the following:
– Panic syndrome and agoraphobia
– Anxiety around different diseases
– Social phobia
– Generalized anxiety disorder
– Specific phobia
– Posttraumatic stress syndrome

I think that many states of anxiety are connected to your self-esteem. So by working with both the specific anxiety provoking situations and your self-esteem, you can get a better grip of you anxiety and diminsh it. As I have said before, we can´t erase the anxiety since fear is a basic feeling that humans have got for a reason. So you can´t erase it but you can diminish it so that it stops controlling your life making you feel helpless.

Cognitive Behavior Psychologist Monica Emanell
www.kbtemanell.se