Quick Help for Anxiety

Check out the "Quick Help for Depression" post for general directions on using the question list.

What could you learn from this situation that would help you in other places in your life?

What is the reality of the upsetting situation? What is the threat? What is your goal? How can you best achieve it?

What is so terrible about this moment right now? Are you making yourself anxious un-necessarily?

What will this situation look like next year? What will it look like many years from now?

What stories have you been telling yourself about the upsetting situation? Can you think of a story that makes you feel less anxious?

Is there another side to the upsetting situation that makes you feel more calm?

What is the most pleasurable thing about this moment, right now?

Think about somebody you admire - someone who handles anxiety well. How might that person look at the situation that seems to be causing your anxiety? What might that person do to keep a level head and act effectively?

If a good friend of yours were in a similar situation, what might you say to help them through it?

What is the worst thing that is really likely to happen in this situation? If that happened, what good things could you still enjoy in life?

What can you do now to make the worst-case scenario less likely? How can you make it less threatening (if it does happen)?

Are you using anxiety to distract or energize yourself? What might you be thinking about if you weren't thinking about this? Would it make more sense to focus on that and deal with it now?

If you are using anxiety to energize yourself, what alternative would be healthier?

How much do you really care what other people think of you in this situation? How much of a difference would it make if you didn't have to worry about your reputation or how others view you? Are you sure you're not getting over-worried about their thoughts?

Are you rehearsing or replaying upsetting situations in your mind? Could you let go of that and focus on this moment now?

What advantages do you have in this upsetting situation that you would miss if you found yourself in another situation that looks preferable to you now?

What healthy things have you done to calm yourself before?