Excel At Life logo
×



Contents

PsychArticles button PsychNotes button PsychApps button PsychAudios button PsychTests button About button
Support Excel At Life's Mission!
Follow
Help Translate
Spread the Word
Make Contribution
Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!
Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career





CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

Wellness

Sport Psych



POPULAR ARTICLES

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?

POPULAR AUDIOS

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles





Kindle Books by Dr. Monica Frank





RECENT ARTICLES

Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?



NEW AUDIOS

Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles

15 Coping Statements for Panic and Anxiety

by Monica A. Frank, Ph.D.

Coping statements can be part of your strategy to manage anxiety. What are coping statements? When you struggle with anxiety you are usually engaging in fearful and/or inaccurate self-talk which tends to increase the anxiety. The purpose of coping statements is to counter this anxious self-talk.


This series provides an explanation of some common coping statements. The best way to use them is to identify the ones that are most calming to you and repeat them over and over when you are anxious sort of like a mantra. Combining a single statement with taking slow breaths can be particularly helpful.

Index to 15 Coping Statements

print

Coping statement #6: “Judgments from others aren't reality.”

Coping statement #6: “Judgments from others aren't reality.”

Some people with anxiety disorders have increased anxiety because they are fearful of having anxiety or panic in public. This is an aspect of social anxiety combined with the primary anxiety disorder such as panic disorder or generalized anxiety disorder. They are afraid of what others might think. This additional fear adds to the anxiety they already experience, thus making it more difficult to manage.

If you have this type of anxiety, it is important to keep in mind that if other people notice your anxiety most likely they will equate it with normal anxiety that most people experience at times. They are likely to attribute your anxiety to the circumstances and not to a negative critique of you. As a result, they are more likely to identify with you and reassure you: “Oh, yeah, I get anxious when...”

Unfortunately, the other side of this tendency for others to believe that an anxiety disorder is the same thing as normal anxiety is that some may also tend to think that those who have an anxiety disorder are just weak and can't handle normal anxiety.

So, it is necessary for you to not accept judgments from others and to not incorporate stigmas into your own beliefs about yourself. Just because someone else may be ignorant of what an anxiety disorder is doesn't mean you need to accept their belief.

An anxiety disorder is no different than having a physical illness like high blood pressure. It just manifests in a different way. Some people are genetically programmed for these illnesses. Don't blame yourself or feel shame about having an anxiety disorder. If other people were given adrenalin shots unbeknownst to them, they would be disturbed by the symptoms, too. But understanding what you are experiencing and not accepting blame for it allows you to do something about it.

Not only that but it allows others to be more helpful when you are open about your anxiety. For instance, children notice anxiety symptoms even if you think you are hiding the symptoms. When a parent is open about the anxiety, the child can understand it and be less likely to be affected by it especially if the parent is using tools to manage it. I had one client whose 5-year-old son would ask when he noticed the anxiety, “Mommy, do you need to use your coping statement?”

Also read: 5 Common Microaggressions Against Those With Mental Illness



print

Questions and Comments

All comments and questions require approval so you may not see your submission immediately.


Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!