How to Stop Catastrophizing (in 5 Simple Steps!)
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- เผยแพร่เมื่อ 18 พ.ย. 2019
- How to Stop Catastrophizing (in 5 Simple Steps!). This video will help you stop catastrophic thinking. Catastrophic thinking is a type of distorted thinking discussed in cognitive behavioral therapy (CBT). A CBT log and CBT journaling can be helpful for catastrophizing. Other cognitive behavioral therapy tools that are helpful are diaphragmatic breathing and the serenity prayer. Barbara Heffernan walks you through how to stop catastrophizing. She explains what cognitive distortions are and how they are connected to catastrophizing, anxiety and anxious thinking. You will live a happier live if you learn not to catastrophize.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via TH-cam, social media, or email, and provides services only in the manner mentioned above.
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Thank you for the video. How can you identify if you are having catastrophic thoughts or it’s in fact the reality of the pandemic?
Hi T Carousel: That is a great question. Overall, our anxiety will always try to convince us that it is reasonable and necessary! I think the key is to pull it back into, what can I do about it today? Humans have a wonderful ability to anticipate problems, but it is only really helpful if there is something we can do. So, if we are being careful, wearing masks, washing our hands and following social distancing rules, there is nothing else to do! If you are allowing your thoughts to project disaster scenarios, then your body is experiencing the chemical reactions of stress, yet there is nothing you can do, so it is only harming you. Does that make sense?
If there's something constructive you can do in the present about what you're fearing, do it. Or write it down/plan.
If not, that chattering voice in your head is unhelpful - it's taking you from the present moment which is the only place you can do anything. Call someone, exercise, pray, journal, run an errand, do a guided meditation, etc etc
Choosing to pay close attention to the chattering monkey trapped in our heads is usually not helpful but we spend can spend all day in it. It's not the wise part of us that is connected with the universe/God. We can't hear the quieter, sometimes non-verbal messages of wisdom when we are tuned into the monkey mind.
@@BarbaraHeffernan thanks
Tnxs
Use your intelligence! Activate your own little scientist who asks for pro and con arguments, and search for the numbers: how big is the risk?
And secondly: be careful with media, since they need to earn money and " sex and bad news sell".
This was very helpful. I wouldn't wish my anxiety and depression on anyone. If you're reading this, God loves you, hang in there, you will be rewarded 10x your pain and suffering. Have faith and look forward to better days ahead. ❤️
Thanks 😊
🙏🏾💕
Amén! Trust the God of the Heavens. He is so merciful and loving that He gave his Son for us to live the best life possible. Truth is what was, what is and will be. Don't worry. Relax and breathe. God has already won. Truth is whatever exists, so just say the truth.
Thank you👍
Amen!
I catastrophize everything. I didn’t know it had a name. When it goes away for a while I think I’m well, then it comes back. It can be about work, taxes, health, relationships, anything. It always chooses a target and goes with it. It’s suffocating. I can’t help myself with it. :( I will try these things in your video.
Hi Just Sam: I know that feeling of not being able to control the mind - these habitual patterns take hold and are hard to change... but they really can be changed!! I also think that labeling what is happening and having that awareness is super important! I truly hope the suggestions are useful, and hopefully you can watch a few of the other CBT Anxiety related videos :)
This exactly happens to me and i trying to stop it
The future death of my father. It feels like his death will bring my mortality to the forefront and as someone who is visited by panic attacks, me, especially these days around my fathers some day death, it generates a fear and feeling that life and anxiety will become unmanageable. He is 73 with no major known health issues, but he is 72. Im energy sensitive and know he suffers anxiety/panic attacks, he used to deal with them telling himself he had another 50 years, then 40 years etc, but at 72 thats not working for him so well, maybe his attacks have increased and I'm feeling his. But I do catastrophize regardless.
Taxes, car repairs, plumbing problems, travel plans anything that relies on other people really :/ I feel you you’re not alone
@@mendingmindfulness3739 Wow, yeah... It does sound hard to rely on a reframe like "there is still plenty of time" because, in one's 70s, that could start to feel like pressure to perform ALL of the things that were basically delayed... implicitly promising oneself to nevertheless do them someday... Sounds increasingly stressful. For both him and you.
I catastrophically think about everything, every bill to pay, every little pain, every situation, I feel insecure and alone 😓
Your not alone.it ruins our lives.leeanne
You're not alone ❤
1. Increase awareness of your thoughts.
2. Label your thoughts.
3. Become aware of connection between your thoughts and physical feelings.
4. Journaling or cbt thought log.
5. Serenity prayer.
Yup! Hope it is helpful!
Ok...so...what if I am in the middle of a Benzodiazepine Withdrawal, which I am & what if I have to move because my rent is 80+% of my income, which it is! & I’m told there’s nowhere to move? 🤷🏻♀️ With all close family deceased & almost all friends moved away! That’s all true! Hardly any quality of life! I’m mostly stuck in my apartment alone with my cat & can have a very hard time getting ADLs accomplished...🤦🏻♀️. Not enough memory to remember where I’d put a journal!
I can absolutely relate to this. I panic because I panic because I might panic and if I do, then I might have a heart attack or give myself a stroke. I am working very hard to try to overcome this.
OMG I'm the same way. This month it's clauged arteries in my legs & neck. Getting better tho. I think I'm on my way over of this one. On to what ever the next symptom or catastrophy is I guess. Been at it for almost 5 years. Stay strong my friend good luck & GOD BLESS 👍👍🏽
I catastrophise rarely nowadays and have followed most of the steps in your video over the past few years. Everything you say here is very true 👍
That is awesome! And you are proof it can be overcome!
Your series of TH-cam videos are really life changing. Thank you
I am facing a very real, potentially life changing circumstance. I have done all I can to positively influence the outcome. The decision making is completely out of my hands, and so now, I must wait.
Today I was full of panic and anxiety, greif and remorse for something that hasn't even happened. I felt wretched.
I ran a hot bath, settled in and played your video. It changed my world. ❤️x
Stressing about physical pains I am having...always leads to Catastrophizing
Like one of the comments below, my catastrophizing involves the health of my loved ones, and very rarely (but not never) my health. My thoughts race to the worst possible outcome literally instantly, and become quite nauseous and panicked. The problem is that because there is always a change, albeit small, that the health issue is serious, I treat it as a fact, and I feel pretty much helpless. Your videos are great. Thank you.
I’ve been suffering from really severe health anxiety for months now. I know I’m catastrophizing but I can’t stop it. I feel like I’m going crazy.
Me too. I’m starting to wonder if my health issues are due to my anxiety.
Me too, scared of covid, scared of the vaccine, can't win.
How are you now kandice??
I’m a huge hypochondriac, I’m constantly thinking I have cardiac related issues and I’m constantly checking my pulse
@@andrewmatteucci6776 Tell me about it... Sometimes I just check mentally my chest and notice some sensations and think something is happening with my heart and it goes downhill from there. Its absurd and sometimes I awake at night with rushed adrenaline, wondering what the hell is happening.
I’m a very creative, imaginative person. That seems to go hand in hand with catastrophizing (and rumination). A blessing and a curse.
hmmmm.... though what if the imagination and creativity could be focused on positive outcomes? just a thought....
I've been bullied a lot so now everytime I meet someone or having even a simple social interaction, I can't stop imagining the worst will happen. It's a horrible thing =(
I just ruminate replaying out past traumatic experiences and I get angrier and angrier the longer I do it for.
In that case from what I've seen of her other videos, the movie technique can make things worse so maybe stay away from that. And with replaying tramas, what you want to do is grounding, which is basically a fancy word for various techniques that bring yourself and your brain back to the present. In a therapy session the other day, I got onto the topic of emitophobia and describing one of my first memories of it and I got stuck in a loop and kept going further and further into ptsd response and at one point my therapist asked me about my shirt, led me through describing all the various colors(tie dye) and details, and it brought me back to the present moment and calmed the ptsd response.
Anf I did it myself last night when I got stuck on memories of my abuser, wasn't as effective but definitely better than nothing. And when it stopped working I decided fuck this I'm gonna distract myself, and watched videos of other things I'm interested in, got involved in conversation in Facebook groups about other things, and it took almost an hour to fully calm down but it worked.
I'm just coming out from doing this for a week. It's been that I'm going crazy, can't control my brain or "what if you go crazy enough to hurt yourself". It's been so bad I almost admitted myself because I couldn't stop. That you for all of your videos. You are saving lives!
Hi Barbara
I am 62 year old male that suffers from catastrophic thoughts, and the terror I feel is exhausting to me and my wonderful spouse. My thoughts usually revolve around loved ones health issues. The word cancer paralyzes me. No no cancer yet. I appreciate your video especially the faith aspect. I do believe in God, I guess i am narcissistic enough to think I can do better😊. So I am working hard on that aspect of my faith. Thank you for your video it does help. God bless you. You are helping many many people.
I do this all the time, and it really makes me sick emotionally😢 anxiety off the chart. I’m watching these videos, and I thank you for your videos. I’m working on these things as you speak. Thank you so much 🙏🏼
I catastrophize the loss of my spouse or adult children - and my own health. Thank you for this; it helps!
Hi Susan: I'm so glad it helps!!
Same here!
i do this also , cant cope when its happening , its totally drained me over the last ten years ,my doctor doesnt take me seriously even though i nearly drank myself to death , they shove prescriptions at me that dont work , feel terrible , will follow this video though , wil try anything
I do this too! It can be devastating.
@@avamiller2325 Heal yourself. Only if thought rumination is affecting your internal health you need to see a psychologist. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes. Be as still as possible. Many thoughts will come which is ok--slowly negative thoughts will reduce and your mind will relax. During your daily activity keep observing your breath consciously. Best part is mood swings also reduce. Do the above meditation daily to feel relaxed. For more relaxation enter the following on google search and listen before sleep repeating the affirmations for 10 minutes in your mind. -“52Hz affirmations for health and healing you tube”. You will get relief quickly. Best wishes. Shyaaam Sir. -Counsellor.
Thank you for being so generous. You do so much for the anxious out there, making so many great tools readily available. Thank you!
You hit every single nail on the head. I recently discovered the term catastrophizing and im currently doing research to try and get better. This pandemic has been extremely difficult for me and I would say this has been The hardest four months of my life. I wish your videos got more views because I know there’s thousands of others out there feeling the exact same way. Thank you for uploading this
Hi Dad Hats: I'm so pleased you found this video helpful. And views on my channel are accelerating! It is a lot of work, and can be slow, but the growth is fun to watch and it is nice to receive feedback that I am helping people :). Wishing you the best on your healing journey.
I am also a therapist and mindfulness teacher and I think this video is so succinct and well thought out.Tone of voice is calming too.Thank you Barbara for sharing .
Thank you so much for your explanation. I was having an anxiety crises and listening you helped me. Understand how catastrophic thoughts work has helped me a lot. Thank you. (Sorry for my poor English). ❤️
I love this video. I'm definitely going to try the journaling exercise. I don't catastrophize much, but when I do, it's so stressful! I love the serenity prayer!
So happy this video provided some ideas about how to stop catastrophizing. And lucky for you that you don't do it too often!
Always Catastophizing about health.... ocd health anxiety
Me too... me too
Kym George I have bad health anxiety. Struggling to cope with it. Would do anything to stop it.
Battling with health anxiety for 3 mos now. I lost a lot of weight because of it.😢 I just want my old life back.😭
same for me
Me too, especially when waiting for routine test results
The serenity prayer is so thought provoking, especially the last part 'wisdom to know the difference'. Thanks for making this video. 🙏
You are so welcome! I do find that prayer extremely helpful!
Barbara you are amazing.Kindly tell your viewers to jot down their thoughts on a paper and then work on them.Doing so many things on a mental level creates chaos and leaves one fatigued and more anxious
The video was really amazing... I just recently got panicked about like someone is always chasing after me and trying to pull me down which indeed happened a times which led me to catastrophate to heal me from imagining the worst... But seriously it takes a lot of practice to come out of that again ❤
I found your video looking for something to help me from catastrophic thinking about a health issue and you addressed it all. You reminded me of some things I needed to remember and gave me some new ideas. I appreciate that you present everything simply and clearly. Thank you for posting these videos it's like free therapy 🤪
So glad it is helpful!
I’ve been sick lately and the doctors don’t know what it is yet. It’s been a month going through tests. So I’m catastrophizing about everything and imagining I’ve got everything from cancer to permanent diseases/syndromes. One symptom I have is a wide pressure over my chest and rib cage. It makes it a bit difficult to take deep breathes. I drive myself into a panic and make it infinitely worse to the point I don’t even know if the pain is intense as it feels because I might just suffer from chest pains from anxiety on top of everything. Realized I had to calm down, and turned to TH-cam and found this. This is helping me calm down. So thank you.
I stumbled upon your channel by chance since I am a GP who practices with mindfulness, focused psychological sessions and CBT and have found your videos and strategies very helpful. Thank you so much for the amazing work you are doing. I firmly believe in these 5 steps and definitely find them not only credible but easily doable. God bless.
You are so welcome! It sounds like you will put this information to good use!
I’ve been catastrophizing a lot lately and have been trying to learn that part of me believes that I’m safe and that there isn’t danger lurking around every corner.
I just recently catastrophized over losing my job because depression caused me to be not as on top of things as usual. This was just two days ago and I'm already feeling a lot better and reassured. Though honestly, it would probably help if I set aside some time each day to learn some skills so that I could feel more secure in my ability to get re-employed elsewhere, even if losing my job is never a real threat.
Yes, I do feel that when we stop catastrophizing we can focus on the steps we can take to make our lives better!
Great Video Barbara, great tips and journaling is something i have done for years. However, i think the greatest tool is awareness and what i am all about.
Yes, awareness is key!
For me Catastrophizing is all about replaying my traumatic experiences from the past in newer situations. I have been working on getting away from a bully in my neighborhood, basically changing my home location to go and live in a different neighborhood. But my mind kind of oscillates between two things. First is to go back and teach him/her a lesson, which I know i will not do as fighting is not my nature. Second that in the new neighborhood i am going to come across another bully and then i am going to get the same treatment that i had got in the past. This is the cycle that plays in my mind every day that I wake up!
You seem to be catastrophizing and ruminating at the same time. I too was bullied and would often replay those moments in my head over and over again. The only difference was that I created an alternate ending that usually involved a violent revenge scenario against the bully. I often wondered why I kept coming back to these painful moments from my past until I finally realized that it was the secondary emotion it created: By getting revenge, it gave me a sense of power and control; that is why I kept ruminating. Once I realized this, I began to stop thinking about it.
I suggest watching Barbara's video about rumination. The key is to label these thoughts and recognize them as being unhealthy. In terms of catastrophizing, think of all the times you thought something bad was going to happen and never did. I quickly realized that if ten problems are coming your way, the chances are that nine of them will fall by the wayside. Also, I know this sounds terribly cliche but focus on today and tomorrow will take care of itself. Hope this helps.
@@josephtemple1667 both of you are so insightful!
It only took me 65 years to find someone who can put into words clearly how I feel and think which has prevented me from living a more happy and fulfilled life, what seems like forever! Thank you, I am looking to watch your other videos! Relief is on it’s way for me, thank you Barbara!
I'm so pleased this is resonating with you!
Thank you for been on TH-cam. I am blessed that I came across you now as I am in the middle of all this .
This is literally my life for years, I am SO glad I watched this, you can’t even imagine how grateful I am, thank you
❤❤❤
Catastrophic Thinking can have devastating effects . Having awareness is key. It is a distortion is right ! I think it was Einstein who said that " I have worried about a million things in my life, and a few actually came true "-- Something to that effect !
Hi: Yes, Mark Twain said something along those lines. I put that in one of my videos - CBT for Generalized Anxiety Disorder: th-cam.com/video/yw4lCRjsmLE/w-d-xo.html
I am so thankful I came across your video tonight. I have been catastrophizing for years about health and dying, and working from home this past year due to the pandemic has increased this problem for me. There are several ways in which I am working towards my goal of healing and living a peaceful life, but it is hard. I feel abnormal, but in reading some of the comments here and seeing that many people suffer as I do, it calms me. I really like your five steps, especially the part of journaling where I write out an entirely different story, one with a happy ending. That right there reminds me of two things - 1) to practice releasing myself from trying to control the future through 'what if' thinking; and 2) I just don't have all the answers. I look forward to watching this one again, as well as new ones from you. Thank you.
Hi Janis: Thanks so much for letting me know how helpful it was for you, and which parts in particular were helpful! I wish you health and healing, Barbara
Found your video because I've been stressing out at work and catastrophizing a situation where I made a fairly big mistake. I dealt with it, and I'm dealing with fallout, but it's not as awful as I imagined.
I find catastrophizing is so amplified by anxiety (and can be harmless in fact if I am not so stressed) and then is so tied to somatization of physical symptoms. It becomes a vicious and self-fueling circle. Thank you for these very useful tips. I work with a therapist and been doing mindfulness for many years, ACT etc...but your simple steps and advice are very useful.
So glad to hear that it was helpful. Yes, each of those things fuel the others....
This very video is helping me so much right now. Thank you!
I'm very glad to hear it is helpig!
Hello Barbara, I discovered this video on TH-cam yesterday as I am trying to understand more the how and why about catastrophic thoughts. The prayer is unbelievably helpful. Thanks for sharing this video that I saved and will be watching when ever it is needed.
Wonderful! I truly hope it is helpful. Wishing you the best!
Thank you for so kindly offering your experience and expertise free on TH-cam. So incredibly helpful and appreciated! I am a new subscriber. I believe that what you are doing is a gift of kindness to the world.
thank you so much for saying so ❤
Very helpful 🙏...I have been suffering from anxiety and depression for years...and I couldn't differentiate that with catastrophizing...I am very grateful for clearing my doubts and making my life better with your priceless wisdom 🙏
❤️
Thankyou for posting this. I feel reassured that everything is gonna work out and that there are tools we use to overcome any episodes of anxiety.
so pleased to hear that this gave you that confidence! Yes! there are tools to use and things will work out :)
I keep getting strange health problems, it is making my anxiety horrible. I've never seen anything like it and the wait to see my doctor is brutal.
Thank you Barbara . This and your other videos have helped me realise I'm not alone in feeling the way I have done all my life. Your videos have made me realise that on many occasions I have wasted the precious gift of life I have been given, but no more thanks to your videos
😀👍
You are always helpful and calming. What is particularly challenging is life stressors that are indeed scary ( eg, grandchildren in child custody battle), and lead to constant ruminating, but truly is not solvable by me. So, not easy to stop ruminating but not something that I can solve.
Yes, I understand - and that is a very, very challenging situation. The main concept of rumination or anxiety is to truly realize it is not helpful - it doesn't change anything. Our brains somehow believe that if they go over and over stuff, we'll somehow figure out something... but it is false. This is a good question - I may do a short video on it!
Thank you so much for this video. It really helped me a lot today. I am visitng my family in the States for the holidays while my partner is back in Europe. Whenever he doesn't write back to me (for more than 12 hours) or doesn't answer my calls, I start having panic attacks and imagining that something bad happened to him, or that he is upset and decided to break up with me, etc. Even though we've been together for 6 years and this is my 5th time going to the US for the holidays! We have some problems in our relationship and if I work on those it would be more productive than panicking.
Ironically I was showing him 'how to stop catastrophizing' videos a few months ago, now I'm the one that needs them. :) Thank you again!
You are welcome. And thanks for sharing - this is a very common thing people panic about - and it is great you are aware of how unhelpful it is!!
Ive catastrophized about being conscious, like i cant comprehend the world around me, and im viewing the world from inside a window, ive tried these steps before they are very helpful, and a good reminder. The whole "point out distorted thinking method is helpful"
So glad this was helpful.
Very helpful, especially for my students
I wil never get tired of watching this video . THanks Barbara!
😀
This was a great video very helpful, catching the thought and recognising what it is, thank you
So happy to hear it was helpful!
tricia urquhart, you look gorgeous 🌹 🌹🌷 🌷🌺 🥀🥀🥀🥀🥀
Barbara, just wanted to shout out to you ......for all your helpful tools in these videos! As a registered nurse for 38 years, my anxiety has increased and I find myself catastrophizing over the simplest mundane things (worse since the pandemic...). This week was a particularly rough one at work, and I found myself in a "dither". I said to myself, "I need Barbara!". You have a way of putting things into logical perspective and I personally can "change the lens" within a few videos of yours! (Kind of like the optometrist lens changer machine they use!). I love your wisdom, and it has helped me reframe my life time and time again. Many hugs from Idaho......and thanks....... you are amazing!!! :)
❤😀 Love your comment! So pleased I can help via these videos! How wonderful that you do the work you do - it is not easy being a nurse! Love the optometrist lens changer imagery - I might use that in the future! Stay well!
My husband just watched the same video (we both have GAD, can you imagine??! ) he loves it too. Again, I turn to your videos when I seem to “ramp” up with the anxiety. You are wonderful!! 🌿💗💕☺️🙏💚
You're helping me a ton!
I have some bad anger issues and they're jeopardizing my marriage.
I've already made huge improvements i just hope it's not too late.
My wife is the love of my life and having a strong, positive husband would help bring the joy back to her life and our marriage.
So pleased the videos are helping. Sounds like you have a wonderful relationship to protect and honor :)
It is never too late. Here's wishing you an anger-free life.
I just found this and until today did not know there was a term for what i do . Catastrophizing. Wow. Yep. You described in perfectly. Most of mine is done about family or relationships. Thanks for "cracking open the door" to ways to stop doing this.
Hi Molly: I am pleased to know the video was helpful for you! Though I know how painful catastrophizing is. Luckily, it truly can be changed, with practice and some tools. All the best, Barbara
An excellent Mindful Based CB approach Ma'am. It's precious & precise. The best part is you always blend Neuropsychology with your explanation. It makes me feel great👍😊
So glad to hear this! Thanks for letting me know :)
Hello Barbara, Thank you for this video! My problem is that I've suffered from insomnia since I was about 20 years old. I've been going through the incidents in my life that might have traumatized me and caused this insomnia. I'm going to listen to all of your talks to try to ferret out exactly what has caused me to have so much trouble getting to sleep--and more recently *staying* asleep.
Insomnia can be very complex, and so sorry to hear you are suffering with it! CBT-I has great research (CBT-Insomnia). I am not a specialist in it, but I believe it can often help. Wishing you the best,
Thank you for your Extremely Helpful Videos. I can't stop Catastrophizing about a Theft; Someone Stole from me. Presently I live in a Dorm-like Residence. There are Men and Women in my Residence. I have my own Bedroom and Bathroom. Inside my Bedroom, I keep a Locked Box which I keep Locked most of the time. Anytime I leave the Building I lock the Locked Box. Anytime I leave my Bedroom, I close the Door; however when I leave my Bedroom I do not always Lock my Bedroom Door. When I leave my Bedroom and am still in the Building, I do not always Lock the Locked Box in my Bedroom. Most other Residents regularly leave their Doors ajar. Usually there are People milling about the hallways and Common Areas of the Residence, and there's always at least one Person down the hallway at the Front Desk to make sure Strangers do not wander in off the Street; you have to know someone in the Building to be allowed in the Building. My Rent helps pay for the Buildings Security Measures. I felt that I got along with everyone in the Building. Many times when I bought a Dessert from the Supermarket, I shared it with other Residents. And I thought my Safety and Security Measures were enough to Safeguard my Belongings. So I was surprised to find out that Someone Stole Money from my Locked Box. I was so upset, and essentially I have not been able to forgive myself for being so Trusting that I did not Lock Everything all the time. I should have Locked my Door and my Locked Box every time I left my Bedroom. So now I lock my Bedroom Door every time I leave my Bedroom. And I lock my Locked Box anytime I'm not using it. Lesson Learned. But I still Ruminate and Catastrophize about "Who is the Thief?" "Will the Thief try to come back for more? Probably." "I'd better be Ready for the Thief to try to Return." "I'd better Safeguard myself as well, because who knows what other Crime the Thief might commit." "I could have really used that Money that was Stolen from me." "Am I going to wind up Poor because of this theft and my financial responsibilities?" Etc., etc., etc.
Sounds tough. I totally get it if some parts of you are on board with what sound like reasonable precautions you're now taking, other parts of you are not satisfied and want to do more, and maybe some even won't rest unless they can go back into the past and do better so as to be forgiven. So on top of feeling robbed, you are robbed of peace of mind, too...
Sooooo good. Really need to be reminded in the midst of the crisis. Thank you.
Thanks for letting me know this was useful!!
Love this, and love journalling! Great tips!
thanks!
So interesting Barbara! Can be so easy to build up scenarios that won't even take place!
Yes, it is! And then our bodies live through that!
Having emotional support animals are so helpful, and grounding. Anxiety best respond to sensory presence exercises. I used to catastrophize ALL the people closest to me would turn on me, and it turned into a self fulfilled prophecy. And that was a hard ass karmic lesson I needed to really check and correct. I had to deal with my codependency issues, so I can stop triggering my abandonment wounds. But it actually had to happen, and my faith allowed me to overcome the trial and the pain. Waking me up to my inner child wounds, and how I needed to quit abandoning her and blaming everyone else for my pain
Thank you again. Your my reinforcement when my anxiety grows from my control. My recurrent catastrophes is health and pain. I worry my years of anxiety is going to make me die lol. I know its distorted because i always get good grades when i go to the doctor. I feel remorse (chance to have had a better quality life) that i didn't get help sooner.
oh god those steps are really helpful. thank you so much!
Hi Sam M, I’m in the same boat from taxes to my marriage to whatever else my head will grab ahold of as it goes by, all of these videos are great and I’m still new to them but there are some that i will watch over again to make it sink in . i just started a CBT thought log it helps to get it out of my head and onto paper, where i can see it and remember what to do with it, hang in there, with these videos help is on the way. Matt S.
I definitely suffer from health anxiety from a simple dizzy spell.I instantly think I’m dying and it just spirals out of control.
I'm exactly like that I am worried about my health for past 4 weeks, doctor has said nothing to worry about but I think I'm going to die. Horrible to feel this way
Same here
I struggle with meditation. I need to find a GOOD guided meditation until I build that muscle up over time. I've been catastrophizing about a certain situation (that may never even happen!!) and I found making a chart listing the worries I have in the first column and the solution/steps to handle the worry if it does happen in the second column helps SO much!
The chart is a great tool to use - and thanks for sharing it with everyone! I do have a meditation playlist you can check out, and there are many on TH-cam so I hope you find one that resonates!th-cam.com/play/PLhEK7JY7zF9loqErUBTDjrq7wfgPlv7f1.html
Thank you so much for sharing your tips on anxiety. I experience anxiety while driving. 😒 I get depressed about it because I can't do the things I want to sooner.
It's a very kind gesture you are doing for mankind for free ...I am from India and your techniques and exact description are helping me little by little.Thank you.
Thank you so much for letting me know..., It is very helpful to me to know it is helping! Wishing you all the best, Barbara
This is great! Thank you. We might as well believe the universe will take care of things and that it will all be ok no matter what.
Absolutely!
Thanks Barbara! I like your videos to help me with my anxiety!
You are very welcome! So pleased they are helpful.
You really gave me peace. I wish I could send you flowers 💐 as a big Thank You❤️
So pleased to hear that!
This is excellent content. I’m well aware of my mind and how I catastrophize fairly regularly about the simplest of things . I had a good hand on it up until the coronavirus lockdown where I found I started to spend my idle time just sitting in my room catastrophizing nearly every scenario in my life . Thank you so much this video was a real kickstart for me XX
I'm so happy it was helpful!
I love to journal. I have a bullet journal that I carry almost everywhere with me. Writing out my day is my first task of each day. I wish I did this the night before, but one step at a time.
That is awesome that you have found journaling so helpful!
you are amazing .. so happy to share your life with us and wisdom thanks
You are so welcome!
Really enjoyed this Barbara. Thank you
You are so welcome!
So glad I came across your channel. Thank you
Thank you so much for the video. My job and the people I have to work with run me up the wall sometimes. At times I feel there's little I can do. This really helped put things in perspective for me.
Awesome!
Excellent video. Thank you. Mine is I’m growing old and catastrophizing over future security
The best most realistic advice ever. Thank you so much
You're so welcome!
I just found your channel and subscribed right away! I’ve been battling my demons such as anxiety, self sabotage & catastrophizing and I freaking loved your tips 💗 I know I’m worthy and deserve happiness so I’ll be practicing and overcome this mountain 💪
Awesome, Hilary (awesome that you know you are worth, not that you've had to battle so much)! Welcome to the channel! Also, if you are interested in joining my upcoming webinar, the link is below the notes to the show - two live dates in Nov, 2 in Dec. All the best
Barbara
Excellent...and the serinity prayer...perfect...thank you..you brought it home...
You are so welcome!
Maam after 4 months of depression finally i laughed i was severely affected by it thanks a lot maam i was just fighting with my thoughts from last 4 months ...😇😇😇
So glad it brought you a laugh! A sense of humor helps us get through difficult times :)
I catastrophise about my new job and how I'm going to learn to do everything and do it right. Thank you for sharing your knowledge.
You are welcome, and I hope it is helpful for you!
@@BarbaraHeffernan 💖
Thank you!
Have really bad health anxiety over 20 years on and off now. Was diagnosed with general anxiety disorder all those years ago. I finally got to manage the health anxiety but now it’s back with vengeance 😞 I’m back seeing a counsellor again. I feel I’m getting worse at ruminating again and this past weekend had alcohol which sent my fear right over the top that I feel so ashamed and embarrassed as I went live on social media embarrassing my teenage daughter too. My main health anxiety right now is high cholesterol as the heart would be my main fear in all of this. I’m going to follow your guidance now thank you and I’ve subscribed also. I’ve literally only started a new job in the last week and don’t know if I’m able for it even thiough it’s only temporary as havnt worked since Covid arrived in March. I’m all over the place and just don’t know what to do!
Thnk you for the practical learnings from your videos. Thank you for reminding me about serenity prayer. I will follow your simple 5 steps
You are so welcome!
Thank you so much. I find that guided meditations help me a lot. I have to get the journaling again. I was very anxious and nervous about the time when Hurricane Ian was about to land in Florida and my husband and son were there. I wrote down everything they told me and that alleviated some of my anxiety and they arrive home safely after a 2 day road trip. You’re very clear and concise about catastrophizing. It’s a learned way to cope with the anxious feelings. But the main thing is: what is the main problem? I have faith in God and I will continue to say the Serenity Prayer 🙏 ❤
❤
Do the 5 steps sound doable? Let me know if you think they'll help!
Yes very much . CBT is very helpful 💐👌👍🙏
All of them... the serenity prayer was the cherry on the top .
pro-actively helpful🙏
yes very much Barbara thank you. Where is the mini course on diaphramatic breathing you mentioned? Thank you so much
@@annschwartz775 awakenjoy.thinkific.com/courses/the-aah-mini-series
I suffered from Generalized Chronic Anxiety Disorder for 5 Months and without seeing any Doctor or Therapist, I came out strong by connecting myself to the Almighty God my Creator. So I believe you ma! 100% on your point of believing God can work on your anxiety. So pls say your Serenity Prayer to Him.
So happy you pulled through! And we all choose our own spiritual beliefs. Wishing you well, Barbara
@@BarbaraHeffernanwhere's the link?
kess edo I’m suffering badly now how did you pull through it I’ve had it since March and enough is enough I’ve only been like it since the pandemic I was fine before all this never had anxiety this bad can you please give me tips on how you came out off it please I’m begging you
Your Video helped me SO much! Thank You! x
I’m here right now because I’m overthinking about me and my boyfriends break up there’s possibility we could get back together but the thoughts of him replacing me and falling for another girl have definitely been bothering me all day. So far this actually really helps
I love your videos. Thank you!
this video is very helpful to me. Thank you for sharing your process and information
Thank you for letting me know!
Thanks Barbara, oh yeah Prayers to God during anxiety have really helped me watching from Kenya
Yes, a strong spiritual belief can be very helpful. Welcome and thank you for watching from Kenya!
I'm not into commenting private stuff on TH-cam, but the help that this video gave me, deserves an exception. Sometimes I find myself catastrophizing, primarily about work, because I have responsabilities with the possibility of mistakes that could harm people or my bosses for that mistakes. Not "life or death" things, thank God, but important things nevertheless. So is very exaggeratedly "tragic" for me when I'm at the verge of the possibility of a mistake. And I feel awful, and a rollercoaster of anxiety and catastrophizing thinking. Thanks for this video. It's a "life saver" (exaggerating again 😁) in this situations.
Hi G YT: Thanks for making the exception :). I truly hope this video helps! Barbara
Really I thank God for seeing people like you ur style and presentations are mind soothing 😍
Thank you so much 😀
Thank you for this video. I needed this information. I catastrophize about work - thinking the smallest error will get me fired. I also catastrophize about the future - even worry that I am going to die all alone, in a nursing home, with dementia.
I hope this video helps to begin a shift in this pattern!!