WHAT IF Thoughts

When you find yourself even thinking about getting outside of your comfort zone, whatever that is to you, the tension and stress builds inside of you and you may decide to stay exactly where you are at.
It is relatively easy to put ourselvesinto situations that are troublesome, but when we get there, our self-talk turns into "WHAT IF" thinking. We more toward, we become like, that which we think about.
"If I go to the grocery store, how will I feel? What if I panic, can't catch my breath, pass out, have a heart attack, go crazy, what will I do?" So, they don't go. If we are thinking about these kind of symtoms, they become a self-fulfilling prophecy. We do not really have a heart attack, but boy, we can sure feel like it. We move towards what we picture. When you get into recovery, you want to start picturing and dialoguing about what you want to feel, where you want to go.
When your mind turns to negative self-talk, change it. Guide it to the positive self-talk that you want to have. You move towards what you think about.

Positive Thinking

What if I'm scared and I don't know why?

I'll look around and talk to myself. I will find out what I'm afraid of and then I can take some action so I won't feel so scared.

What if I'm away from home and I feel sick?

I can always rest for awhile, and if I don't feel better, I can call a doctor just as I would when I am home.

What if I'm alone and scared and it is 2:30 A.M.?

I will counter false beliefs. Play my relaxation tape and remember my otion to call a good friend or get on the computer and contact one of my online friends.

What if they criticize me?

It is more important what I think about myself and the job I do than whether or not other people approve of me. Criticism can't hurt my feelings unless I allow it.

What if I have to ask where the bathroom is?

It is not unusual for someone to ask where the bathroom is. People won't pay that much attention. They will just tell me.

What if I feel like I can't wait for something I want?

I can learn to practice waiting. Feeling something isn't the same as a fact. I can remind myself of that and learn how to wait.

What if I can't keep an appointment I have made?

Everyone occasionally has to cancel an appointment. I can set up another.

What if I can't eat what the hostess serves?

I was invited for my company and not for how much I consume.

What if I trip down the aisle at church?

I will just keep going. So what. I walk fine more than I trip.

What if I can't change?

You will only know if you try and you won't try until you are ready.

What if I can change?

Change is scary, but some changes are for our good. I can become accustomed to the change and so will those who love me.

Changing Attitudes towards Panic

"I can't let anyone know" to "I am not ashamed"
"Panic is evil, bad, the enemy to "What can I learn as a student of panic?"
"I want to avoid the symptoms" to "I want to face the symptoms to gain skills."
"I must relax right now" to "It's OK to be anxious here"
"I must stay on guard" to "I won't guard myself against anxiety."
"This is a test" to "This is practice."
"I must be certain that there is no risk" to "I can tolerate uncertainty."
"This had better work" to "It's OK if it doesn't work."

It is absolutely necessary for me to have LOVE and APPROVAL from everyone all the time.
I must be UNFAILING, COMPETENT and PERFECT in everything that I do.
It is Horrible when things don't happen where/when/how I'D LIKE THEM TO HAPPEN.
If I don't go to great length to PLEASE others, they will ABANDON me or REJECT me.
When people disapprove of me, it means I am WRONG or BAD.
I need a PERFECT relationship to be happy.
My way of looking at the world is the ONLY WAY OF LOOKING AT THE WORLD.

Say these things to yourself, instead!!!

MY THINKING affects the way I feel.
If I am unhappy about the way that I am feeling, I need to look at the WAY I AM THINKING.
Is my thinking REALISTIC, or am I blowing things out of proportion?
If I DON'T LIKE the way I am feeling, then I CAN CHANGE the way I am thinking.