Desired Beliefs

 

Desired Beliefs Chart

Directions: Rate how valid the following beliefs about yourself and your
symptoms of anxiety are for you: (1 = completely false, 7 = completely true.)

Relabel—Even if I have a full blown panic attack, I know:

• I am safe from severe physical consequences.

• I will remain conscious even if it feels as if I might faint.

• I will remain sane and in touch with reality.

• I will appear “normal,” rational, and sane to others.

• I can drive safely or take my time to pull off the road.

Reattribute—I know my symptoms can result from:

• A highly reactive nervous system due to a sensitive temperament,
  too much stress, an overactive imagination, perfectionism, social
  phobia, obsessions, or depression.

• Minor or treatable physical conditions such as inner ear or thyroid
  problems, allergies, PMS, low blood sugar, anemia, high blood
  pressure, or mitral valve prolapse.

• Overuse of coffee, colas, chocolate (containing caffeine), nicotine, or
  other substances.

• Facing a threatening situation, flashing on a negative though, or
  having a conditioned reaction.

Retrain—I know I can retrain my brain by:

• Floating through the worst of my symptoms or refocusing on
  something pleasant.

• Exposing myself to situations that might cause panic and using
  floating, refocusing or retreating and repeating to become
  comfortable.

Revalue—I know I can:

• Welcome symptoms of panic as opportunities to retrain my brain.

• Become an expert at minimizing panic.

• Prepare myself for any future, more severe attacks by minimizing
  symptoms of panic.

• Give panic plenty of chances to surface by practicing situations that
  used to be and still are hard.

• Find new situations to practice without having to “conquer” every
  difficult situation.

• Desensitize myself to any panic that resurfaces if I’ve done so in the
  past.

Reference

See  EMDR: The Breakthrough Therapy by Francine Shapiro (Basic Books,
1997) for further ideas on how thoughts affect emotions.