Combination Skills Practice: Affirmation + Thought Defusion
An infused technique to try today: verbalizing thoughts by affirmation + thought defusion
– Affirming Anxiety –
“I am having the thought that ________________
and my anxiety level is at a ____”
“My body is feeling (hot, tight, heavy, heart palpitations).
My rating is at a ___”
“It has been a few minutes since my anxiety has gone up.
My rating is at a ___”
– Affirmation of Uncertainty –
“I am not sure I know the answer or that I will ever know the answer”
“Maybe.” “Who knows?” “Que sera sera”
– Affirmation of Possibility –
“I estimate the possibility of that happening at 30%”
Look at the evidence.
Thought Challenging.
– Affirmation of Difficulty –
“That would be hard if that would happen. But I have been strong through my anxious thoughts before and I can be strong through this one too.”