Overcoming anxiety © Beyond Being Well Practical wellness for women who care Take 7 days to write down all the patterns that you observe in your behavior and thoughts, doing so in a self compassionate way. Once you have identified the patterns, reflect on what helped you to overcome the negative behaviours or thoughts, or brainstorm effective ways that you can try and overcome them in the past. Our aim here is to raise awareness rather than label behaviours as good/bad. All we are doing is noticing what’s going on and trying different ways of changing our limiting thinking patterns! Pattern Trigger/s Ways of Underlying belief Normal response Effects of this Alternative avoiding/changing response response triggers Example Work emails Only opening work I’m not good Overwhelming Pessimism, Taking three deep Negative thinking Bad news emails when calm enough/I can’t cope negative thoughts negativity, belly breaths when Negative news Not reading the news spiraling out of unhappiness, the first negative control. stress, anxiety thought arises, doing something I enjoy. Pattern Trigger/s Ways of Underlying belief Normal response Effects of this Alternative avoiding/changing response response triggers
Overcoming anxiety © Beyond Being Well Practical wellness for women who care Take 7 days to write down all the patterns that you observe in your behavior and thoughts, doing so in a self compassionate way. Once you have identified the patterns, reflect on what helped you to overcome the negative behaviours or thoughts, or brainstorm effective ways that you can try and overcome them in the past. Our aim here is to raise awareness rather than label behaviours as good/bad. All we are doing is noticing what’s going on and trying different ways of changing our limiting thinking patterns! Pattern Trigger/s Ways of avoiding/changing triggers Underlying belief Normal response Effects of this response Alternative response Example Negative thinking Work emails Bad news Negative news Only opening work emails when calm Not reading the news I’m not good enough/I can’t cope Overwhelming negative thoughts spiraling out of control. Pessimism, negativity, unhappiness, stress, anxiety Taking three deep belly breaths when the first negative thought arises, doing something I enjoy. Pattern Trigger/s Ways of avoiding/changing triggers Underlying belief Normal response Effects of this response Alternative response
Overcoming-anxiety-worksheet.docx