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The Worry Cyle

SAR Group Lessons

Worry or Trigger

Short-term Relief

Long-term Relief!

Thinking Mistakes

When we are worried or triggered our mood rating increases and we have a lot of ANTs. Thinking mistakes are common when feeling anxious!

Uncomfortable Feelings & Thinking Mistakes

Exaggerating the Likelihood

  • The thing you are afraid of IS going to happen. Definitely. For sure.

Possibility vs. Probability

Anything is possible when we think about the probaility, we might call that the likelihood and use a percentage.

Exaggerating the Likelihood

What is the likelihood that...

  • it rains today?
  • aliens enter our bedrooms today?
  • someone uses the bathroom in the next hour?

Catastrophic Thinking

  • It will be the worst thing you can possibly imagine. A super horrible, full-blown, all out disaster.

  • These thoughts might show up as "what if" thoughts and then snowball into something highly unlikely.

Catastrophic Thinking

You Can't Handle It

This is so much worse than anything you have ever delt with. Forget about even trying.

Can't vs. Won't

You Can't Handle It

  • Can't is being physically unable to do something
  • You can't jump 12 feet in the air
  • Won't is able and unwillling
  • You can get out of bed, you don't want to

Safety Behaviors

Safety behaviors are unhelpful actions we do in order to feel relief in the short term but keep us stuck in the worry cycle in the long term!

Safety Behaviors

Avoiding

Not doing something I feel anxious or unsure about.

Avoiding can look like refusing school, hygine routines, no communication, or isolating.

How is avoiding unhelpful in relation to our worry cycle?

Avoid

Reassurance Seeking

Needing answers / needing to "be sure" of something in order to not feel anxious.

Reassurance typically sounds like "Are you sure?" or "What do you think of...?

How is asking for reassurance unhelpful in relation to our worry cycle?

Reassurance Seeking

Distraction

Distraction

Doing anything to not think about our worry or trigger.

How is this safety behavior different than the skill DISTRACT?

How is distraction unhelpful in relation to our worry cycle?

Others!

Exposures

Exposure therapy can be referred to doing the opposite of our safety behaviors.

Exposures

Hierarchy

Feared Outcomes

Takeaways

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