{"id":124,"date":"2015-05-16T19:33:12","date_gmt":"2015-05-16T19:33:12","guid":{"rendered":"http:\/\/panicattackrecovery.com\/?page_id=124"},"modified":"2018-03-31T19:09:18","modified_gmt":"2018-03-31T19:09:18","slug":"cognitive-behavioral-therapy-for-anxiety-page-2","status":"publish","type":"page","link":"https:\/\/panicattackrecovery.com\/index.php\/cognitive-behavioral-therapy-for-anxiety-page-2\/","title":{"rendered":"Steps of Cognitive Behavioral Therapy for Anxiety: Page 2"},"content":{"rendered":"\n<!-- Speed Sense for AdSense WordPress Plugin: https:\/\/wordpress.org\/plugins\/speed-sense\/ -->\n<div id=\"ssp0\" style=\"float:left;margin:10px 10px 10px 0;max-width:970px;width:100%;\">\n<ins class=\"adsbygoogle\" id=\"adsgoogle0\" style=\"display: inline-block; width: 100%; height: 250px\"  data-ad-client=\"ca-pub-5877597362749779\" data-ad-slot=\"2816458245\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script>\n<\/div>\n<p>This is another example illustrating the basic steps of Cognitive Behavioral Therapy for Anxiety.<\/p>\n<div class=\"AW-Form-341207382\"><\/div>\n<p><script type=\"text\/javascript\">(function(d, s, id) {\n    var js, fjs = d.getElementsByTagName(s)[0];\n    if (d.getElementById(id)) return;\n    js = d.createElement(s); js.id = id;\n    js.src = \"\/\/forms.aweber.com\/form\/82\/341207382.js\";\n    fjs.parentNode.insertBefore(js, fjs);\n    }(document, \"script\", \"aweber-wjs-c0ty2hg9p\"));\n<\/script><br \/>\n<span style=\"font-size: medium;\"><em><strong>Step 1<\/strong>: Locate your Thoughts<\/em><\/span><\/p>\n<p>Someone having a panic attack might experience the following thoughts:<\/p>\n<p>\u201cOh my God, my heart is beating so fast. I\u2019m going to die\u201d<\/p>\n<p>\u201cI feel so nervous it\u2019s hard to concentrate what will everyone think of me?\u201d<\/p>\n<p>\u201cI can\u2019t seem to stop my racing thoughts.\u00a0 I\u2019m going to go crazy!\u201d<\/p>\n<p><em><strong>Step #2<\/strong>: Identify the Distortions<\/em><\/p>\n<p>What distortion(s) are present?<\/p>\n<p>\u201cJumping to conclusions\u201d and probably \u201cdisqualifying the positive\u201d are present.<\/p>\n<p>Why?<\/p>\n<p>To begin, jumping to conclusions refers to the tendency to make negative predictions even when there is no real evidence to support them. You have likely had your heart beat quickly before and you\u2019re still here. In this instance making the prediction that you are going to die is clearly predicting the future.<\/p>\n<p>I also mentioned that \u201cdisqualifying the positive\u201d was likely present.\u00a0 \u201cDisqualifying the positive\u201d refers to the tendency to forget all of the positive outcomes in your life and focus only on the negative.<\/p>\n<p>In this example forgetting about all the times in the past when your heart beat quickly and you did not die. For example, when you exercise your heart beats quickly. Or perhaps you become very excited about something.\u00a0 These things did not lead to a heart attack.<\/p>\n<p><em><strong>Step #3<\/strong>: Substituting Healthier Thoughts<\/em><\/p>\n<p>Now that the distortions have been identified, the next step is to substitute healthier thoughts.<\/p>\n<p>For example, here are some healthier thoughts\u2026<\/p>\n<p>Your hearts have beaten quickly and perhaps many times before and you did not die.<\/p>\n<p>You might think about doing little personal research on your own to discover that a frequently shared experience between sufferers of panic attacks is the feeling (fear) of having a heart attack even though they were fine.<\/p>\n<p><em><strong>Step #4<\/strong>: Regular Practice<\/em><\/p>\n<p>You should continue to work on your thoughts each day.\u00a0 By restructuring your thoughts over time you can feel much better.<\/p>\n<p>So you can probably appreciate that cognitive behavioral therapy for anxiety is highly recommended. In fact, researchers who comprehensively reviewed the relevant literature found that cognitive behavioral therapy for anxiety is the gold standard of treatment.<\/p>\n<div class=\"AW-Form-341207382\"><\/div>\n<p><script type=\"text\/javascript\">(function(d, s, id) {\n    var js, fjs = d.getElementsByTagName(s)[0];\n    if (d.getElementById(id)) return;\n    js = d.createElement(s); js.id = id;\n    js.src = \"\/\/forms.aweber.com\/form\/82\/341207382.js\";\n    fjs.parentNode.insertBefore(js, fjs);\n    }(document, \"script\", \"aweber-wjs-c0ty2hg9p\"));\n<\/script><\/p>\n<script src=\"https:\/\/apis.google.com\/js\/platform.js\"><\/script>\r\n\r\n<div class=\"g-ytsubscribe\" data-channelid=\"UCJfm1Oh6tZl2clckmX3pQ7w\" data-layout=\"default\" data-count=\"hidden\"><\/div>\r\n\r\n<script id=\"godaddy-security-s\" src=\"https:\/\/cdn.sucuri.net\/badge\/badge.js\" data-s=\"221\" data-i=\"cfb2b3c6bbd25e7a29b59a6904ea23c6336163afd4\" data-p=\"o\" data-c=\"d\" data-t=\"g\"><\/script>","protected":false},"excerpt":{"rendered":"<p>This is another example illustrating the basic steps of Cognitive Behavioral Therapy for Anxiety. Step 1: Locate your Thoughts Someone having a panic attack might experience the following thoughts: \u201cOh my God, my heart is beating so fast. I\u2019m going to die\u201d \u201cI feel so nervous it\u2019s hard to concentrate what will everyone think of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"footnotes":""},"yst_prominent_words":[240,110,233,109,106,232,1437,104,1355,1353,241,237,1354,236,103,673,1352,1435,234,27],"class_list":["post-124","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/pages\/124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/comments?post=124"}],"version-history":[{"count":8,"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/pages\/124\/revisions"}],"predecessor-version":[{"id":1585,"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/pages\/124\/revisions\/1585"}],"wp:attachment":[{"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/media?parent=124"}],"wp:term":[{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/panicattackrecovery.com\/index.php\/wp-json\/wp\/v2\/yst_prominent_words?post=124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}