Allowing Catastrophic Thoughts
Anyone who is chronically anxious or has ever had a panic attack is familiar with the what-ifs. With the slightest indication of anxiety we are quick to ask ourselves, What if this anxiety becomes unmanageable? What if I panic? What if I faint? What if I make a fool of myself? Catastrophic ideas are not uncommon. Everyone has them at one time or another. However, they are usually taken in stride. Those of us with anxiety problems, on the other hand, perceive them as omens of disaster and feel we have to obtain rid of them. It is necessary for us to know that there is nothing wrong with having catastrophic ideas and that we do not have to do anything about them. It is only when we perceive them as a problem that they become a problem. When dealing with catastrophic thoughts, two strategies might help: (1) perceiving the catastrophic cosidered as common and acceptable, and (2) making use of the catastrophic though as an opportunity to figure out what we might do to get via a feared situation before we’re actually faced with it. For instance: Q. What if I faint? A. I’ve never fainted before and chances are it’s not going to happen how. If it does, someone will aid me. I hate the cosidered of fainting, but that’s all it is—a thought. Q. What if I obtain anxious while I’m driving and obtain into an accident? A. This is only a cosidered about causing an accident. If I obtain anxious, I will try to go with the feelings. I can always pull over if the anxiety becomes unmanageable. Dealing with persistent and unexplainable symptoms, and at periods a sense of impending doom, is it any prize that we become concerned about them and ask what if? We will the bulk likely experience many of panic attacks before we are reassured that the what-ifs are unlikely to happen. It can aid if we enable the catastrophic ideas to be there, while at the same time encouraging an inner dialogue that is in direct competition with them. Being permissive of catastrophic ideas will diminish their troublesome nature. We might gently affirm that we carry our safety within, that our safety is not back home or in any other given place, and that what we are sustaining is only a feeling. This will not be easy at first, but the cosidered itself might aid keep us from frightening ourselves further. What-ifs are not always questions about what to do. For instance, when we ask, What if I panic? we’re not necessarily asking what we should do in case of a panic attack. What we’re actually saying is I must not panic or I’ve got to control the panic. At this point it doesn’t really aid to become rational. What helps is to try seeing the cosidered of panicking as acceptable. Catastrophic ideas will perhaps continue, but hopefully to a less troublesome degree. It will aid if we are patient with the what-ifs, allowing them to be there and realizing that they are normal. Catastrophic ideas are not about real events, they are ideas that encourage us to prepare ourselves to cope with anticipated events before they actually occur. Listening to Our Inner Dialogue: Distracting/Inviting Fearful ideas and catastrophic ideas are honest-to-goodness emotions. We don’t need to alter, change, control, or obtain rid of them—nor could we if we wanted to. Rather than presenting a problem, they can actually serve a purpose. If we listen to what they tell us, we can become better ready for anticipated events that are scaring us. For example, we can partake in some anticipatory problem-solving, which will aid us cope better. Crap-talk: Distracting Good-talk: Inviting 1. I’ll try to put my mind on something else! I’m just not going to enable these ideas anymore! 1. Trying to distract myself doesn’t always work very well. Besides, they’re only thoughts. It helps if I enable them to be there. 2. I’ve got to stop worrying so much! 2. I’ll beginning worrying less when I stop trying so difficult to control my thoughts. It might aid if I observe worry as an option, and observe that it sometimes serves a purpose. 3. I have to stop thinking this way! 3. Telling myself that I have to stop these ideas only makes matters worse. 4. I shouldn’t have these thoughts. There must be something terribly wrong with me for thinking this way. 4. They’re only thoughts. It’s okay to have them! It doesn’t mean that there’s something terribly wrong with me. 5. What if my worst fear really does happen? I’d better make certainly it doesn’t! 5. So be it! I’ll deal with it the best I can when the time comes. Lifestyle Awareness: Allowing Unwanted Thoughts We are concious that our pronness to catastrophize makes it hard to be receptive to positive outcomes. It will aid if we are permissive of hour thoughts, both positive and negative, rather than feeling that we have to block them out or substitute them with other thoughts. Raising Our Level of Awareness 1. Worrying can sometimes give us a feeling of having control over an otherwise out-of-control situation. Sometimes we feel that by worrying we can actually keep bad things from happening. 1. It will aid if we realize that we cannot control future events by worrying about them. However, we will try to enable worry as an option, since not allowing worry—fearful that it might obtain out of hand—is the same as not allowing thoughts. 2. We sometimes worry to a point where it no longer seems helpful. We just don’t know when to let go of it. 2. It will aid if we realize that there is a point where we can let go of worry: when we have worried over a long period of time, when the worry is about something that is completely out of our control, or when it’s about an event in the distant future. 3. Positive thinking can be challenging for those of us who are phobic and/or depressed. When we have difficulty conjuring up positive ideas to substitute the negative ones, we feel that we have failed and that there must be something terribly wrong with us. 3. Realizing that it's difficult to simply substitute a negative thought, we might think in terms of being more receptive to positive thoughts, seeing them as choices and not as “have-tos.” It will aid if we can feel okay about ourselves when positive ideas are hard to come by. 4. We tend to resist unwanted ideas by trying to block them out or by frantically trying to substitute them with other thoughts. 4. It will aid if we enable all thoughts, even those that seem troublesome, rather than blocking them out or doing battle with them. We will try to observe them for what they are—just thoughts. |
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