Having words you can call on when you have worries or anxieties running through your mind is another helpful thing to do. Often we get attached to negative thoughts like “I’m too old for this”, “This is going to be awful”. Many people find it helpful to have specific alternative words to focus on.
Find some words or sentences that help you to focus your mind in a positive way. This can help you to change the subject from worry and anxiety to hope. It is important the words are personal to you, that they mean something to you and they are words you would actually use. They should be about what you want to happen, as if it is already happening – for example, ‘I am calm’ even though you may not be quite there yet. When you say the words you need to focus on trying to feel them too.
The list here will give you the flavour of what your words need to be like. You may like to choose one or two statements from the list or make up your own. Repeat the words regularly throughout the day. You should say them at least seven times. This might be when you remember to do it and definitely when your worries or anxieties start to creep in.
- I am okay
- I can do this
- I am peaceful and at ease
- I am calm
- I have the strength
- I let go of my worries/anxieties
- I am dealing with my worries/anxieties
- I am in control of my worries/anxieties
- My worries/anxieties are thoughts not reality
- I am letting go of all I can not control
You may like to print these or your own words and carry them with you as a reminder.
- 1. Better out than in
- 2. Talking
- 3. Practical things
- 4. Participate
- 5. Accept or fight?
- 6. Relaxation & mindfulness
- 7. Worry time
- 8. Words that work
- 9. Cognitive Behavioural Therapy (CBT)
- 10. What are you thinking?
- 11. Thinking record
- 12. Who to see and what type of therapy to have
- 13. Monitor yourself
- 14. Helpful contacts