- by Dr Gowher Yusuf
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- Feb 09 2017
Teens: How do you learn to cope up your anxiety? Activity 13 & 14
Source: The Anxiety Workbook for Teens by Lisa M, SCHAB, LCSW
When you feel anxious, you can use the question, “what is the worst that could happen?” to help lower your anxiety.
Draw a picture or write about something that makes you feel very anxious when you think about doing it, below that write what you think is the worst thing that could happen if you do it, next circle the percentage that realistically describes the chances of this worst thing happening. Finally, describe what you would do if the worst thing did happen.
1.The worst thing that could happen if I so this is___________________________________________________
2.The probability of that actually is happening is: 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
3.If it did happen, I would___________________________________________________
4.Describe how high your anxiety level was when you first considered doing each of the things you drew or wrote about.
5.Describe where your anxiety level is now that you have thought realistically bout the worst thing that could happen.
6.Do you think that your fears about the worst thing happening are usually realistic or not? Why?
7.Tell why you might or might not risk trying one of these things now that you have thought about the worst that could happen.
8. If the worst thing actually did happen, what skills would help you handle each situation?
This activity can help you consider how your beliefs affect your anxiety level and your life. Once you understand that, you can make choices about whether you want to hold on to those beliefs or change them.
Cost- Benefit Analysis
Fill in the blanks to do a cost-benefit analysis of a belief that raises your anxiety.
1.Write down a belief that you want to change._____________________________________________________________________
2.Make a list of every advantage (benefit) to believing it.__________________________________________________________________________
3.Admit that there are good reasons to have this belief.______________________________________________________________________
4.Make a list of every disadvantage (cost) to believing it.__________________________________________________________________________
5.Add up both sides. Advantages________________ Disadvantages______________________
6.If there is an advantage to holding this belief, think of ways you can have the advantage without the high level of anxiety._________________________________________________________________________________________________________
7.Identify the belief you would prefer to have_______________________________________________________________________
1. How did you first come to have the belief that you wrote about?
2. Are you glad that you have kept this belief? Why or why not?
3. What do you think might change in your life you stopped holding this belief?
4. How does it make you feel when you think about letting go of this belief?
5. What do you learn from filling in the cost-benefit analysis?
6. What are some steps you might have to take in order to let go of or change this belief?
7. What other beliefs do you have that would like to go change?
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