Dealing with anxiety ‌. How to use realistic thinking ‌. Write down all the evidence that is discovered about a particular worry. Steps for Realistic thinking 1. Write the event/issue and then thought behind the feeling. Give it an anxiety rating out of 10 2. Look at the evidence. Ask what are the facts? What is likely to happen? What has happened to me or others before? 3. List all the alternative things that might happen. 4. Write down a realistic thought, to replace the WORRY thought. Give it a new anxiety rating out of 10. Realistic Thinking Event: What is happening? Thoughts: What am I thinking? Worry rating Feelings: What am I thinking? What is the evidence? -
What are the facts?
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What else could happen?
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What happened when I worried before?
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What is likely to happen?
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What is the worse case scenario– how likely is that going to happen?
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What has happened to other people?
What is my realistic thought?
Worry rating