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Health Tips by Eva Savov

Challenging the Negative Self-Talk

In part one and two of the Health Tips Series, we looked at ways of calming the physical body. Anxiety though effects all three levels, the body, mind and emotions. In this part we will look at ways of challenging the negative self-talk. Anxiety and or panic attacks can be and usually is a debilitating experience that can create additional fears, would a person's self esteem and through this create toxic thought patterns. 
 
Because anxiety thrives on confusion and ambiguity, let's begin by making a clear distinction between anxiety and fear. When used correctly, the word "fear" refers specifically to the feeling of arousal we experience in response to a clear and present danger..Anxiety is the feeling of arousal we experience when we perceive an abstract or unknown danger, often in the form of a possible threat existing in the future. (Finding Serenity in The Age Of Anxiety, page 18) 
 
Negative self-talk feeds anxiety even more, thus the fear becoming even greater and the physical symptoms become enhanced. The language that is mostly used and associated with anxiety is:-

• What if
• If only
• I can't
• I should
• I have to
• What if I lose control?
• If only I did not have anxiety
• I can't because I'll make a fool of myself.
• I should go but what if I pass out and everyone sees me, they will think I'm an idiot. I can't go because I'm going to have a panic attack. I have to keep it together all the time, if only did not have anxiety

DESTRUCTIVE TOXIC THOUGHTS!  
The most effective way to challenge this negative self-talk is through Cognitive Behavioural Therapy (CBT). Usually we imagine a catastrophic but unlikely outcome. For example, what if you do pass out in the supermarket? People will not walk by you and laugh at you, if anything, they will show concern and compassion and will help. Ask yourself, what would you do if you saw someone pass out in the supermarket? Instead of using 'what if' challenge the negative thought by questioning how realistic is the outcome, what proof do I have, how often have I been in the same situation and how many times has the 'what if' occurred? Usually you will fin that you felt the 'what if' but it never escalated to the degree imagined. 
 
The physical symptoms alone are debilitating enough, there is no need to feed the anxiety even more through negative self-talk. The five principles that I believe in overcoming anxiety are:

1. Acceptance
2. Awareness
3. Analysis
4. Action
5. Appreciation

These five principles are also known as The 'A' Formula.  
 
CBT to work effectively also needs to be practiced on a daily basis and once practiced for a couple of weeks you will notice the difference. Start with a journal and there are also a number of great books which explain CBT in detail with easy to follow exercises. I highly recommend:

• Healing Fear by Edmund Bourne PhD
  
• The Anxiety and Phobia Workbook by Edmund Bourne PhD
  
• Finding Serenity In The Age Of Anxiety by Robert Gerzon

I cannot stress this enough, to overcome your anxiety you are the one that needs to become committed and dedicated to yourself to make the change. Remember you always have a choice. It's a statement that many have difficulties to accept, but once you learn to accept it, you will start to overcome your anxiety.