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.