Kristin WolgemuthReducing Anxiety Project
March 6th 2009 10:47
Main Goal: to reduce anxiety and be more sociable
1. Baseline Data: Keep a record of the hours spent in your room each day. Write hours on the calendar hanging in your room.
2. Keep a record of the average anxiety rating each day on scale of 0-10, with 0 is feeling no anxiety and 10 is feeling overwhelmed by anxiety.
Subgoals
Reduce Anxiety by Building Confidence
Substitute New Self-Instructions
i) Remember that exaggerating the situation will not help anything.
ii) Substitute any negative thoughts with their opposites, i.e.: for “People do not want me to talk to them, so they ignore me” think instead “People may be waiting for me to initiate a conversation.”
iii) Be aware of negative statements and immediately determine the opposite, saying it out loud if possible. Then create a coping card.
Coping Cards
i) For each negative self-statements that seem to be prevalent, write the negative thought on an index card.
ii) On the opposite side of the card, write its counter-statement.
iii) Carry the note card in your pocket for at least a week, referring to it as necessary until the replacement thought becomes automatic.
If in a stressful situation, pay attention to some aspect of the situation that is not stressful.
Verbal Self-Reinforcement: praise yourself each time I successfully reduce my anxiety level or realize that I feel relaxed. I will remind myself that I am winning over the anxiety, that I am in control, and that I am choosing to be relaxed and happy.
Be More Sociable
Talk to New People Each Day: (Shaping with Token Reward System)
1. Start by smiling at one person you do not know each day.
2. Say hello to one person you do not know each day.
3. Say hello to more than one person.
4. Start a conversation with someone by asking them something or making a comment about your similar situation 5. Focus on the other person; think about things from their perspective.
6. Reward yourself for each person you smile at or speak with each day:
Smiling=1 point
Saying hello=5 points
Initiating Conversation=15 points
25 points=play your favorite video game for one hour; 50 points=buy a new shirt
Make Plans with Friends
1. Make plans with friends at least twice a week to go out in public or do things where there will be people you do no know yet.
2. Ask your friends to support your plan by introducing you to people.
1. Baseline Data: Keep a record of the hours spent in your room each day. Write hours on the calendar hanging in your room.
2. Keep a record of the average anxiety rating each day on scale of 0-10, with 0 is feeling no anxiety and 10 is feeling overwhelmed by anxiety.
Subgoals
Reduce Anxiety by Building Confidence
Substitute New Self-Instructions
i) Remember that exaggerating the situation will not help anything.
ii) Substitute any negative thoughts with their opposites, i.e.: for “People do not want me to talk to them, so they ignore me” think instead “People may be waiting for me to initiate a conversation.”
iii) Be aware of negative statements and immediately determine the opposite, saying it out loud if possible. Then create a coping card.
Coping Cards
i) For each negative self-statements that seem to be prevalent, write the negative thought on an index card.
ii) On the opposite side of the card, write its counter-statement.
iii) Carry the note card in your pocket for at least a week, referring to it as necessary until the replacement thought becomes automatic.
If in a stressful situation, pay attention to some aspect of the situation that is not stressful.
Verbal Self-Reinforcement: praise yourself each time I successfully reduce my anxiety level or realize that I feel relaxed. I will remind myself that I am winning over the anxiety, that I am in control, and that I am choosing to be relaxed and happy.
Be More Sociable
Talk to New People Each Day: (Shaping with Token Reward System)
1. Start by smiling at one person you do not know each day.
2. Say hello to one person you do not know each day.
3. Say hello to more than one person.
4. Start a conversation with someone by asking them something or making a comment about your similar situation 5. Focus on the other person; think about things from their perspective.
6. Reward yourself for each person you smile at or speak with each day:
Smiling=1 point
Saying hello=5 points
Initiating Conversation=15 points
25 points=play your favorite video game for one hour; 50 points=buy a new shirt
Make Plans with Friends
1. Make plans with friends at least twice a week to go out in public or do things where there will be people you do no know yet.
2. Ask your friends to support your plan by introducing you to people.
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