I'm so scared right now [Archive] - Anxiety Forum - A Home for Those with Anxiety, Fear, or Panic Attacks

Nowuccas

06-08-2016, 08:19 AM

Hey citrusbliss,

Avoid such input in future, because you know that you are likely to be adversely affected.

You could try adapting the following post on negative thoughts:

NEGATIVE THOUGHTS:

Nearly everyone has negative thoughts sometimes. Negative thoughts often occur before negative emotions*. It's important to regularly monitor, and deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, images, impulses, etc., by the process of (a): recognising it, and (b): challenging it immediately. Use the "Technique For Re-Programming Negative Thoughts" - When you notice something negative, such as: "I can't do this/ am never going to get over this!" or: "Why am I always so useless/such a loser?" or even an image, emotion, or a memory; recognise that it is being generated from the negative part of your mind.

After identifying and labelling it, visualise a large, red, flashing, "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to use either: "ruse", "ploy", "game", or "trick". In the case of an image, visualise a large "STOP" sign, or your preferred version.
Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary.

Remember to remove it, afterwards, if you use this method. Try replacing a negative thought with a positive affirmation of your choice, like: "I am a unique individual, with my own set of skills, and good points", or "I may not be perfect, but I'm doing the best I can, right now", or "I choose to be more positive". I prefer: "Focus only on what to do now/next". Recommended reading: Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive by Barbara Fredrickson, & Negaholics: How to Overcome Negativity and Turn Your Life Around by Chérie Carter-Scott, from your bookstore, or amazon.com

"Even if we have some vague idea that we are not our feelings or our thoughts, when we are experiencing painful feelings or painful thoughts, we believe we have to feel them or think them just because of the fact that they are occurring to us. But painful feelings can be indirectly controlled by physical action, and changing our present thoughts for different thoughts (since feeling occurs as a result of thinking.) Painful thoughts can be directly controlled by choosing replacement thoughts for the ones that are troubling us. Sure, it takes some practice to change a habit. But it can be done. Of course it can't be done if we choose to believe that it can't be done. But, since the choice is ours, why not choose to believe it can be done, and do it?"

Read: Change How You Feel by Changing the Way You Think by Dennis Greenberger and Christine Padesky, & Change Your Thinking by Sarah Edelman, & "Feeling Good." The New Mood Therapy. Harper Collins.1999. ( updated sequel to his US bestseller about treating depression & anxiety; very comprehensive), by David D. Burns, M.D. Hypnosis is merely a heightened state of suggestibility, in which you are better able to communicate with your subconscious mind; view http://myfavoriteinterests.com/hypnosis/ about what it is, and isn't. 85% of people are suggestible to some degree; 15% - 20% highly so, and 15% - 20% aren't much at all, so you could either preferably seek professional hypnotherapy, or, if not an option, hypnosisdownloads.com has ones about stopping obsessive thoughts, stopping intrusive thoughts, and stopping negative thoughts.
Check out http://www.wikihow.com/Special:GoogSearch?cx=008953293426798287586%3Amr-gwotjmbs&cof=FORID%3A10&ie=UTF-8&q=negative+thoughts such as: "How to Get Rid of Negative Thoughts: 9 Steps", & "How to Use Switchwords to Clear Negative Thoughts: 5 Steps".

"I cannot always control what goes on outside. But I can always control what goes on inside" - Dr. Wayne Dyer*.
The key is persistence; over time the frequency and power of the negative thoughts will lessen, but will always recur occasionally, which is normal, and healthy.

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A previous post on fear follows:

Your subconscious mind, which controls your emotional responses, is unable to distinguish between reality and fantasy, so be careful about what you allow to become your focus. Learn to identify, and confront your fears: a fear confronted is a fear reduced, but a fear avoided is a fear strengthened.

Check out http://www.wikihow.com/wikiHowTo?search=fear such as:

How to Calm Your Fear Reactions: 10 Steps.

Read: Triumph Over Fear: A Book of Help and Hope for People with Anxiety, Panic Attacks, and Phobias, by Jerilyn Ross, & Fearless: Imagine Your Life Without Fear by Max Lucado, & The Fear Book: Facing Fear Once and for All, by Cheri Huber and June Shiver, & Feel the fear, and do it anyway, by Susan J. Jeffers., from your library, bookstore, or amazon.com.

It is important to deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, or images, or even an emotion, by the process of (a): recognising it, and (b): challenging it immediately. When you notice something negative, such as: "Why am I always such a scaredy cat?" or even: "I can't handle this fear!", or a disturbing image, *recognise that this is part of your negative mindset, from the deep, primitive, animalistic recesses of your brain, which needs to be counterbalanced by the use of higher mental functions. After identifying and labelling it, visualise a large red "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to use either: "ruse", "ploy", "game", or "trick", instead of "tactic".

In the case of an image, visualise a large "STOP" sign, or your preferred version. Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary. Remember to remove it, afterwards, if you use this method.

"Just for today, I'll not be afraid of anything. If my mind is clouded with nameless fears, I'll track them down and expose their unreality. I'll remind myself that only I am responsible for, and in sole charge of my life. What happened yesterday need not trouble me today. Do I accept the fact that it's in my power to make today a good one just by the way I think about it and what I do about it?" Practice a relaxation method, daily, and when needed, such as http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate or Yoga Nidra, (a series of easy mental exercises only; no flexibility required) at http://anxietyforum.net/forum/showthread.php?34171-Questions-relating-to-troubles-with-meditation&p=224951#post224951

Ask yourself EXACTLY what is it that you are afraid of. Put it down on a sheet of paper. What would you do in such an eventuality? Estimate the probability of it actually occurring. Work it all out, and record it. Then you will know, and you will have put a face on your fear, rather than attempting to grapple with some nameless dread. Give acupressure tapping / EFT a good tryout, to see if it helps you. It is free at * http://eft.mercola.com or eftuniverse.com or www.tapping.com (13 free videos), or www.emofree.com. Professionally instructed is best. - There is a version for use in public places*, (if you like, you can claim to have a headache, as you employ the acupressure massage/tapping on your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind: "Even though I am sometimes unnecessarily afraid, I deeply and completely accept myself."

Hypnosis is merely a heightened state of suggestibility, in which you are better able to communicate with your subconscious mind; view http://myfavoriteinterests.com/hypnosis/ about what it is, and isn't. 85% of people are suggestible to some degree; 15% - 20% highly so, and 15% - 20% aren't much at all, so you could either preferably seek professional hypnotherapy, or, if not an option, hypnosisdownloads.com has one about overcoming fear and anxiety, and asktheinternettherapist.com has: Fears And Phobias Hypnosis CD. Professional advice is to use preferably only 1, or a maximum of 2 at any one time.