Online Therapy Texas: 5 Ways to Challenge Anxious Thoughts
Anxiety is a common emotion that we all experience at some point in our lives. It is a normal response to stressful situations, but when it becomes chronic, it can interfere with our daily lives. Anxious thinking can cause us to worry excessively about things that are unlikely to happen, or that we have no control over. This can lead to physical symptoms such as heart palpitations, sweating, and nausea, as well as mental symptoms such as feeling overwhelmed, helpless, and powerless.
The good news is that there are many ways to challenge anxious thinking. Here are some effective strategies that can help you manage your anxiety:
Identify your anxious thoughts: The first step in challenging anxious thinking is to identify the thoughts that are causing your anxiety. Write down your thoughts in a journal or on a piece of paper. Be as specific as possible, and note any patterns that emerge. This will help you understand your anxiety triggers and develop a plan to manage them.
Challenge your thoughts: Once you have identified your anxious thoughts, it's time to challenge them. Ask yourself questions such as "Is this thought based on facts or assumptions?" or "What evidence do I have to support this thought?" This will help you see your thoughts in a more realistic light and reduce their power over you.
Use positive affirmations: Positive affirmations can help shift your thinking from negative to positive. Repeat affirmations such as "I am in control of my thoughts and feelings" or "I am strong and capable" when you feel anxious.
Challenge avoidance behaviors: Avoidance behaviors can reinforce anxious thinking and make it worse. Challenge your avoidance behaviors by gradually exposing yourself to the situations or activities that make you anxious. This will help you build confidence and reduce your anxiety over time.
Seek support: Don't be afraid to seek support from friends, family, or a mental health professional. They can provide you with the encouragement and guidance you need to manage your anxiety.
Anxious thinking can be challenging to deal with, but it's not impossible. By identifying your anxious thoughts, challenging them, practicing mindfulness, using positive affirmations, challenging avoidance behaviors, and seeking support, you can take control of your anxiety and live a happier, more fulfilling life. Remember, managing anxiety is a process, and it takes time and practice. Be patient with yourself and celebrate your progress along the way.
I hope the blog helps! If you would like to make an appointment or you have more questions, call or message me at 956-307-6137 or email me at mpici@threeheartscounseling.com to set up a free 15-minute consultation. I am an online therapist who see clients from all over Texas! I also see clients in the Laredo area in my office on Thursday’s, Friday’s, and Saturday’s. I would love to answer your questions about my work or help you find other help in Texas.