cbt_workbook_eng_25_11_2021.pdf
(324.88 KB, PDF)
… This can be an anxiety-related problem that is related to a previous or today’s ‘Anxiety monitoring’ exercise. Make sure that the problem you select is specific, as well as reasonable and solvable. Before you decide whether a problem is solvable, check whether you should apply thought-changing strategies to avoid all-or-none thinking, shoulds (I should be able to make this work perfectly, but I cannot), for sures (this situation is so terrible, there is just nothing I can do) etc. Also reflect … consequences or outcomes of each solutionif you would actually enact them. For this, try to write down the pros and cons of each solution (or costs and benefits). Putting this on paper will help you to reduce the time spent ruminating. Also, keep checking for any thoughts that may benefit from change (by using the steps from Changing thoughts). If you are not sure about the consequences of a certain solution, you may consider to seek advice from other people such as family or friends or even … to your own efforts. It is important to take the time to reward yourself for all the work you are doing, which at the same time can be motivating to continue with your efforts. A reward might be going out for a nice meal, taking some time to relax, or buying yourself something nice, as long as it is something that you enjoy! Dealing with down days and preventing a relapse You have already done a lot of work to reduce your anxiety symptoms. We want to make sure that you hold on to these positive …
