Anxiety & Mood

Increase your self-esteem by identifying your primitive defense mechanisms (1 minute read)

This post “Increase your self-esteem by identifying your primitive defense mechanisms” continues with how you can increase your self-esteem by getting to know and manage your feelings.   Increase your self-esteem by identifying your primitive defense mechanisms: Here are 15 common defence mechanisms nicely summarized by psychologist John Grohol divided into 3 groups: 7 primitive…

Anxiety & Mood | Feelings

Increase your self-esteem by understanding your defense mechanisms (1 minute read)

This post “Increase your self-esteem by understanding your defense mechanisms” continues with how you can increase your self-esteem by getting to know and manage your feelings.   Increase your self-esteem by understanding your defense mechanisms: We all use defence mechanisms. The question is how mature they are – that is, what kind of consequences they…

Anxiety & Mood

How to challenge anxiety by making an exposure hierarchy (1 minute read)

This post continues with what to do with anxiety provoking, unproductive thoughts. Unproductive topics are those that you have very little control over or which are very unlikely. You can choose among several strategies. This post continues with Strategy 4 which is about behavioural experiments to test your feared assumptions. This strategy starts with constructing…

Anxiety & Mood

The 4th strategy for handling anxiety provoking thoughts (1 minute read)

This post continues with what to do with anxiety provoking, unproductive thoughts. Unproductive topics are those that you have very little control over or which are very unlikely. You can choose among several strategies. Strategy 4 is about behavioural experiments to test your feared assumptions. These experiments are real life exposures for stepwise challenging your…

Anxiety & Mood

A 3d Strategy For Calming Anxiety Provoking Thoughts

This post continues with what to do with anxiety provoking, unproductive thoughts. Unproductive topics are those that you have very little control over or which are very unlikely. You can choose among several strategies. Strategy 3 is about comforting yourself after deciding when and how to handle your feared thoughts or when the worry hour…

Anxiety & Mood | Uncategorized

Handle Anxiety Provoking & Worrisome Thoughts By Scrutinizing The Proofs

This post continues with what to do during the worry hour, more specifically about what to do with unproductive thoughts. Unproductive thoughts are those that you have very little control over or which are very unlikely. You can choose among several strategies. Today is about analysing the proofs. Stretegy 2: List the likelihood and evidence…

Anxiety & Mood

How To Handle Stressful, Worrisome & Anxiety Provoking Thoughts

This post continues on what to do during the worry hour, more specifically what to do with unproductive themes/topics. Unproductive topics are those that you have very little control over or which are very unlikely. You can choose among several strategies, see earlier posts. I will make a brief summary in this and upcoming posts…

Anxiety & Mood

How To Handle Worrisome Thoughts By Making An Exposure Exercise

Today’s post continues with how to make an exposure exercise, as in therapy, to handle worrying thoughts in order to reduce anxiety, get more positive feelings, less intense negative feelings and more adaptive behavioural responses. Note, you only should try this after learning how to calm yourself and if uncertain or feeling fragile together with…

Anxiety & Mood

An Introduction To Imaginary Exposure For Handling Worry & Anxiety

Today’s post continues with how to use the worry hour in order to reduce anxiety as well as get more positive feelings, less intense negative feelings and more adaptive behavioural responses. This post continues with what to do during the worry hour, more specifically what to do with unproductive/unhelpful thoughts/themes. I will start with exposure,…