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Reframe Overgeneralizations to Help Manage Your Anxiety
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Social Anxiety Disorder And Overgeneralization
When a person is suffering from depression or other anxiety and stress-related disorders, the tendency is to apply one experience to all future experiences, due to an overly negative outlook. This is known as overgeneralization and can worsen one's mental condition.
Example: If a person fumbles during a public speech, he or she can think that they will never speak in public now without fumbling again, and create a self-impression that they are not good at public speaking.
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How To Manage Overgeneralization
- Reframe Your Negative Thoughts: Try to identify your negative thoughts and replace them with empowering positive thoughts. Changing your view will decrease the negative symptoms.
- Journaling: Identification of negative thoughts can be done by being mindful or by writing down how you feel so that you start to notice patterns.
- Review Your Thoughts: Challenge your negative thought patterns and focus on the moments that you have excelled and achieved great success.
- Replace Your Thoughts: Once your negative thought is identified, reviewed, and challenged, replace it with a positive thought, using self-talk and auto-suggestion.
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Stop And Breathe
Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.
When a...
A Simple Breathing Technique
- Sit in a comfortable position.
- Close your eyes and inhale slowly through your nose.
- Exhale deeply.
- Continue to breathe deeply and fully. Allow your breath to be a guide to the present.
- With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”
Figure Out What's Bothering You
The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.
Writing all that bothers you or talking with a friend can help you understand your anxious feelings.
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Worry
Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...
Stress
Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.
Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.
Ways to Handle Stress:
- Exercise daily.
- Focus your energy on what you can control.
- Know that your stress response is unique to you.
Anxiety
Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.
An anxiety disorder is an acute form of anxiety and a serious medical condition.
How to Handle Anxiety:
- Curb your sugar, alcohol and caffeine consumption.
- Calm yourself by deep breathing and refocusing on your body parts.
- Distract yourself by listening to music or a little exercise.
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Accept your current situation
If you're fighting against the current of your life, it will be easy to lose track of your happiness.
When you begin to go with the flow and work with what you’ve been given, you’ll find...
Look for the positive side
Even the most difficult situation has a silver lining. When we fail to recognize the positive aspects of the events that happen in our lives and only focus on the negative outcomes or qualities of a certain person or situation, it makes it easier for sadness and doubt to creep into our lives.
Your search for fulfillment
In the areas where you feel as though you are lacking, take some time to figure out what may make you feel happier.