3. Challenge negative thoughts. Often times, our worries stem from negative thoughts and irrational beliefs. Challenge these thoughts by asking yourself if they are realistic and if there is evidence to support them.
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How to practice self-compassion
How to identify and challenge negative self-talk
How to build self-confidence
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Challenge your internal monologue
Start paying attention to what I tell yourself. Develop a more balanced view of yourself and the situations you're involved in.
Challenge the negative thoughts by asking yourself what evidence you have to support them. This helps you reality-test the nature of your thinking.
Challenging beliefs
The first step is to become aware of which of these negative belief patterns you are susceptible to. Keep a journal and record your negative thoughts.
Ask yourself the following questions each time you experience negative beliefs.
- What is my evidence for thinking this ...
Turn Your Thoughts Around
Worry is often a learned negative thinking pattern that can be contributing to your panic disorder symptoms. Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.
To do that, recognize and record your worries throughout the day, ...
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