Change Thoughts (Part I)

Goal

To improve your thoughts and interpretations related to social situations.

Anxious Thinking (Greenberger & Padesky, pp. 177; 180)

Anxiety is accompanied by the perception that we are in danger or that we are threatened or vulnerable in some way. A threat or danger can be physical, mental, or social. A physical threat occurs when you believe you will be physically hurt (e.g., a snake bite, a heart attack, being hit). A social threat, which was discussed in Lesson 1, occurs when you believe you will be rejected, humiliated, embarrassed, or put down. A mental threat occurs when something makes you worry that you are going crazy or losing your mind.

The perception of these threats varies from person to person. Some people, because of their life experiences, may feel threatened very easily and will often feel anxious. Other people may feel a greater sense of safety and security. Growing up in chaotic and unstable surroundings may lead a person to conclude that the world and other people are continually and constantly dangerous.

Anxious thoughts are future oriented and often predict catastrophe. Anxious thoughts often begin with “What if...” and end with a disastrous outcome. Anxious thoughts also frequently include images of danger. Here are some examples of anxious thoughts:

• What if I stumble over my words?
• What if I get hurt?
• What if I am rejected?

Anxious Thinking Exercise (Greenberger & Padesky, pp. 180-181)

Instructions: Reflect on a social situation that happened recently and caused you to feel anxious, fearful, or nervous. Recall the thoughts you had (in words, in images). If you had a visual image, describe it to yourself. If your thoughts were in words, notice if the thoughts began with “What if...”.

Interpretation of Problems (Greenberger & Padesky, p. 4)

How we understand our problems has an effect on how we cope. Our interpretation of the problems is influenced by thoughts (beliefs, images, memories), moods, behaviors, physical reactions, and environment (past/present). These areas are interconnected and influence one another. For example, changes in our thinking affect our behavior, mood, physical reactions, and can lead to changes in our environment and relationships.