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sometimes when my anxiety thinking is not obvious, I use a reverse approach. What thoughts would lead me to feel the way I do? By working backwards from my symptoms, I can sometimes uncover what subconsious thinking might be driving the anxiety.
Hi Lisajane,
I apologize for not being on the site lately but I was quite ill with the stomach flu for well over a week now and still am not 100%.
As for challenging your thoughts you need to figure out what is scaring you when you first get up and ask yourself is this thought real? Talk to yourself. Remind yourself that you feel this way when you get up but that it passes eventually. When the bad thoughts start to enter see a big stop sign in your head then say aloud "STOP" "I refuse to think this way" You will have to do this a lot but it will start working the more you do it.
Take care!!
Janet,
Anxiety and the time it strikes will vary person to person. Some people' anxiety manifests in their sleep, upon waking or in the evening.
Keep focusing on what contributes to yours and plan accordingly.
Danielle, Bilingual Support Specialist
Why is anxiety worse in the morning? I experienced this over the period of about 1 1/2 years. At first I could almost calculate that by 11am I would be functioning normally. Now the anxiety is really unbearable in the am, but evenings are quite relaxing. What could be the cause for this? My docs just seem to nod and say nothing when I mention it.
Hi Lisa,
Here are some general tips from our online program to keep in mind when challenging your thoughts:
The following ten questions will help you to challenge any anxious thoughts. When you have an anxious thought, answer some of these 10 questions:
Is it "true"?
How do I know it€™s true?
Is it 100% true? (remember something that is 75% or 99% true is not 100% true)
What's the evidence for it being true?
What's the evidence against it being true?
Has it ever happened before?
What's different now?
If it were true, how bad would it really be?
What's the worst thing that could happen?
If the worst thing happened, how bad would it really be?
Challenge your anxious thoughts to one specific situation
Challenge one thought at a time
Start out by asking, "what's the evidence for this anxious thought?" and list all of the evidence that supports it
Then ask the question, €œwhat€™s the evidence against this anxious thought?€ and list all of the evidence that does not support it
Use the other questions to help you. Sift through the evidence for and against the anxious thought
If you aren€™t sure which of the 10 Questions to ask, just pick a few of them. If the first one doesn€™t quite fit, the next probably will
If other anxious thoughts come up while you€™re in the process of challenging, write the new thought down and challenge it later.
Challenge your thoughts on paper as soon as possible
Challenge some anxious thoughts every day on paper. If you do, sooner or later you€™ll be able to do it in your head and in the heat of the moment.
Keep us posted on your progress,
Casey
___________________________
The PC Support Team
Thank you for your reply about morning anxiety. Do you have any suggestions for me for thought challenging? I'm not sure how to challenge the way I feel. I have so many thoughts running through my head in the mornings, how do I know how or what to challenge? I'm desparate to get the anxiety stopped so I can get back to work. I added you to my buddy list. Be sure to sign on the instant message and hopefully we can chat sometime.
Hi lisajane,
I will make more of an effort to remember to sign on to the instant messaging. I am on the west coast. I will sign on between 7-9 am.
I had recently read an article about morning anxiety that had offered a few suggestions.
1. The first one you are already doing which is to do deep breathing.
2. They suggest taking your time getting out of bed. No jumping out and rushing around.
3. Have your robe nearby to put on as we need to be kept warm when we first wake up.
4. If you have a relaxtion tape or cd listen to it as soon as possible.
I know for myself lately I have not been practicing what I preach but it is vital for us to be kind to ourselves and to do the things that will make us feel better.
Please do add me to your Buddy list and I look forward to us chatting. Take care.
Lisajane,
Have you tried relaxation techniques before bed and as soon as you open your eyes? Something like deep breathing could be helpful to you.
Getting into the calmest state before bed may keep your anxiety from rebounding in the AM. You may also want to try journalling your frustrations before employing your relaxation technique at night.
It may take a few tries before your body gets into the habit of being calm. Be sure to also use the program. Session 2 & 3 will teach you to recognize and challenge anxious thoughts.
Keep us posted.
Danielle, Bilingual Support Specialist
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