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When Panic Attacks - Chapter 1 - Overview, Resources found at: - Coggle…
When Panic Attacks - Chapter 1 - Overview
Cognitive Model
Based on three ideas
You
feel
the way you
think
Anxiety results from distorted, illogical thoughts
When you change the way you
think
you can change the way you
feel
What kinds of thoughts lead to feelings of anxiety?
When you feel anxious, worried, panicky, or afraid, you're telling yourself you're in danger and something terrible is about to happen
Once you start to feel anxious
Your negtive thoughts and feelings begin to reinforce each other in a vicious circle
The thoughts create feelings of anxiety and fear
And these feelings trigger more negative thoughts
Healthy fear
Results from the valid perception of danger
If you're in real danger, healthy fear might help keep you alive
Neurotic anxiety
Serves no useful function as it's not related to any real threat
The thoughts that trigger these feelings will always be distorted and illogical
Cognitive Distortions
Can trigger feelings of
Anxiety
Depression
Anger
Ten distortions
All-or-nothing thinking
You look at things in absolute black-and-white categories.
If you're not a complete success, you think you're a total failure
Overgeneralisation
You view a single negative event as a never-ending pattern of defeat
You might tell yourself
This
always
happens
I'll
never
get it right
Mental Filter
You dwell on one negative detail
such as an error you made
And ignore all the things you did right
Discounting the positive
You insist your accomplishments or positive qualities don't count
Jumping to conclusions
Two Types
FortuneTelling
You tell yourself that something terrible is about to happen
Mind-Reading
You assume other people are terribly judgemental and are looking down on you
You jump to conclusions that aren't warranted by the facts
Magnification and Minimisation
You blow things out of proportion, or shrink their importance
Emotional Reasoning
You reason from how you feel
I
feel
anxious, so I must really
be
in danger."
"I
feel
like a loser, so I must really
be
one."
Should Statements
You criticise yourself or other people with
shoulds
shouldn'ts
oughts
musts
have-tos
Labeling
You generalise from a single flaw or shortcoming to your entire identity
Instead of saying "I made a mistake", you label yourself as a "loser"
This is an extreme form of overgeneralisation
Blame
Two patterns
Other-Blame
You blame others and deny your own role in the problem
Self-Blame
You blame yourself for something you weren't responsible for
Or beat yourself up relentlessly whenever you make a mistake
Instead of pinpointing the cause of a problem, you assign blame
Common Self-Defeating Beliefs
Identifying the beliefs that trigger your fears
What-If Technique
Achievement
Performance Perfectionism
I must never fail or make a mistake
Perceived Perfectionism
People won't love or accept me if I'm flawed or vulnerable
Achievement Addiction
My worth as a human being depends on my achievements, intelligence, talent, status, income, or looks
Love
Approval Addiction
I need everyone's approval to be worthwhile
Love Addiction
I can't feel happy and fulfilled without being loved
If I'm not loved, then life is not worth living
Fear of Rejection
If you reject me, it proves there's something wrong with me
If I'm alone, I'm bound to feel miserable and worthless
Submissiveness
Pleasing Others
I should always try to please you, even if I make myself miserable in the process
Conflict Phobia
People who love each other should never fight or argue
Self-Blame
The problems in my relationships are bound to be my fault
Demandingness
Other-Blame
The problems in my relationships are always the other person's fault
Entitlement
You should always treat me in the way I expect
Truth
I'm right and you're wrong
Depression
Hopelessness
My problems could never be solved
I could never feel truly happy or fulfilled
Worthlessness/Inferiority
I'm basically worthless, defective, and inferior to others
Anxiety
Emotional Perfectionism
I should always feel happy, confident, and in control
Anger Phobia
Anger is dangerous and should be avoided at all costs
Emotophobia
I should never feel sad, anxious, inadequate, jealous, or vulnerable.
I should sweep my feelings under the carpet and not upset anyone
Perceived Narcissism
The people I care about are demanding, manipulative, and powerful
Brushfire Fallacy
People are clones who all think alike
If one person looks down on me, the word will spread like brushfire and soon everyone will
Spotlight Fallacy
Talking to people is like having to perform under a bright spotlight
If I don't impress them by being sophisticated, witty, or interesting, they won't like me
Magical Thinking
If I worry enough, everything will turn out ok
Other
Low Frustration Tolerance
I should never be frustrated
Life should always be easy
Superman/Superwoman
I should always be strong and never be weak
Exposure Model
Based on the idea
When you're anxious, you're avoiding something that you fear
When you confront the thing you fear, you'll defeat it
A Technique
Flooding
Instead of avoiding the thing you fear
Intentionally expose yourself to it
And flood yourself with anxiety
You don't fight the anxiety or try to control it, you just surrender to it
Eventually, the anxiety burns itself out
Hidden Emotion Model
Based on the idea
Niceness
is one of the causes of anxiety
When you're anxious, you're almost always avoiding a problem that's bothering you
But you're not aware of it
You push the problem out of conscious awareness because you want to be nice and don't want to rock the boat or upset anyone
All of a sudden, you feel anxious and you're not sure why
Any type of anxiety can develop
But the dynamic is nearly always the same
You're upset about something, but don't want to admit it
A
hidden
problem
Isn't usually buried in the past, but something very obvious in the here and now
When you bring the hidden conflict or remotion to conscious awareness
You'll suddenly understand why you've been suffering from anxiety, fear, or panic
When you express the feelings you've been bottling up
Often your anxiety will disappear
Biological Model
Based on the idea of a
chemical imbalance
in the brain
You take a pill to correct it
Tranquilisers
Xanax
Ativan
Valium
Antidepressants
Prozac
Paxilo
Zoloft
Might be on medication for the rest of your life
Seen as controversial now
The theory about the chemical imbalance has fallen somewhat out of favour
But it’s not an either/or thing. It may be necessary to allow psychotherapy to have a chance.
Research indicates that the other psychotherapy techniques might be more effective than mediation
But the author's history may colour his perception?
Resources found at: