Before
The Event
Negative
Thought
This is going to be awful, Im going to make a fool of myself, I know it. I wont go this weekend. |
Challenge
The
Negative
Thought
Stop! Relax. What am I so worried
about? Am I being reasonable about this?
Going to an evening class wont hurt me, but it might help.
|
I know Ill make a fool of myself everyone will
see Im nervous. |
So might the others theyll all be beginners too. Anyway, what is really so bad about making a fool of myself everyone does from time
to time and life still goes on.
|
But I cant bear the idea Ill feel terrible. |
Thats an exaggeration. Its unlikely Ill make a fool of myself. This wouldnt stop
anyone else from going am I going to let it stop me? No, Im not going to waste
all the effort Ive made to make the arrangements. Anyway I might meet someone
who feels the same.
|
Getting There
Negative Thought
If the bus doesnt come soon Ill be sick.
|
Challenge
Im feeling sick because Im anxious, not because Im ill. STOP. Ill take
a diaphragmatic breath and do my relaxation routine, then Ill feel better.
|
|
|
Negative Thought
What am I doing on this horrible bus? Perhaps Ill get off and go home as fast as I can Im obviously not ready for this yet.
|
Challenge
This is something I want to do. Im getting fed up with spending every evening indoors. Besides
Ill never be ready unless I fight the anxiety. |
At The Event
Negative Thoughts
Ill take a chair right at the back and nobody will notice me. I feel as if everybody is looking at me.
|
Challenge
If I try to hide away people will think I dont
want them to come near me and that will defeat the whole object of coming. Besides,
no one is looking at me Whats so special about me, anyway? If I see anyone looking
my way theyre probably being friendly, so Ill smile at them. Actually this is
going quite well Im glad I came now. The class is really interesting so Ive almost
forgotten about my nerves. People seem friendly too. I bet the journey home wont be so bad Ill have something to think about, besides my nerves. |
The Next Day
I think I coped really well last night and thats the first time
Ive been out on my own for ages.
Negative Thoughts
But what about the next time things might not
go so smoothly. How will I cope if Im sick again.
|
Challenge
Well I did cope and that is all that matters. The more I practice the easier it will be Im not going to feel wonderful at first
but its action that really counts. |