Most self-help articles and books contain 95% fluff (information that you will not use) and 5% true content. These publications are filled with numerous, cliche stories about people, or characters you care nothing about. While you are reading the book in hopes of acquiring useful tips and advice, the author is consumed with the idea of trying to write the next Harry Potter franchise to sell more copies. Luckily for you, I never read Harry Potter. I prefer books that are primarily dialogue AKA the good, important stuff that moves along the plot. This Article will be brief and to the point as if you were reading a script for a play. I’ve done extensive research on anxiety (and when I say extensive, know that I have Obsessive Complusive Disorder…so yeah extensive), and will list tools and tips that have greatly helped myself and many others. I am not writing this article for money or personal gain. This is my first article on the subject and I simply want to provide REAL ANSWERS to this ever growing concern. My hope is that those who read this find peace within themselves and spread the knowledge they’ve learned to those they care about. This is only part 1. I’m only going to provide 1 technique or helpful piece of advice per day. These tips take time and effort and you need to focus on each one to truly see the benefits. I could give you a list of 10 right now for example, but I know that will be less effective because half of you will get discouraged by all the new information and not try any of it, while the other half will try to do everything at once…thus defeating the purpose. This first technique is done every day and it might not be until day 4 or 5 that you really start to feel the benefits. Normally it only takes 1–2 days, but the point is that even though I will post a new technique tomorrow, it will be more helpful for you to do this one (CBT) until you start seeing benefits and then proceed to the second tip.
Tools and Hacks List
- Cognitive Behavioral Therapy (CBT)— unlike most lists that save the best pieces of information for last, I’m starting my list with the single-most helpful technique you will ever find on anxiety. You do not have to buy a book. CBT is simply a technique of noticing your thought patterns and responding to them logically, as opposed to emotionally. CBT in a nutshell: You take ten minutes a day to write 3 columns on a sheet of paper. First column is for “automatic thoughts”, or simply thoughts that immediately come to mind when you’re in an anxious state or think about something that brings you anxiety. Label each thought such as “I’m horrible at public speaking” individually. You can list as many thoughts as you would like. It is completely normal to write down more thoughts down with each day you practice this technique. That is a key sign of progress because it means you’re getting better at noticing harmful thoughts. Second column is for labeling each thought as one of ten cognitive distortions. A thought can be labeled into multiple categories. This part of the practice helps you realize that these thoughts are not guided by logic. Here is a link to use to help you label your thoughts (you really only need the first page): https://www.apsu.edu/sites/apsu.edu/files/counseling/COGNITIVE_0.pdf …the third column is used for “rational responses” to your negative thoughts. I’ll provide and debunk a simple thought using this process as a helpful guide to you. A lovely bird took a sh*t on your car this morning. So you think to yourself, “why does this always happen to me?” (automatic thought that goes into column one). From the link provided above (on page 1), you’ll see this is labeled as “overgeneralization” (you would put that into column two). Finally, for column three, you write your “rational response.” You will get better with this as you do this technique more. An example of a rational response would be, “This obviously doesn’t happen to me every day. I honestly can’t think of the last time this did happen.”
And there you have it! This takes just a mere 10 minutes per day to see dramatic improvement. I’m sorry for any spelling or grammar mistakes. This was written just to provide content. I hope you find this tool helpful and spread the knowledge to your friends and family! Thank you for reading!