130 Don’t Let A nxiety Run Your Life
- Behaviors or strategies you use to avoid negative
thoughts or unpleasant feelings related to the problem
or situation - The judgments you have about your thoughts, emo-
tions, and behaviors related to the problem
Next, generate strong counterarguments to your judgments,
as if you are an opposing law yer. Choose the strongest counter-
argument, and practice using this argument each time a negative
thought, emotion, or behavior arises when you think about the
troubling problem or situation.
Repeat these steps as often as needed to practice acceptance.
DECENTER ING
If you are at all familiar with cable television news shows,
you have likely noticed that in addition to the frenzied pace
of live reports and f lashing informational graphics, tickers at
the bottom of the screen scroll by with headlines for break-
ing news, sports scores, and financial news. Imagine trying
to pay attention to all the information being presented to
you in a single half- hour show. It’s virtually impossible and
highly impractical; after all, not every news story is impor-
tant to you.
Our modern environments are similar to these frenzied
news programs. In our everyday lives, we must constantly
process information from our surroundings and within our
own minds. It’s easy to become consumed with the numer-
ous thoughts and feelings we experience each day. W hen
this happens, it’s difficult to make sense of what we think or
how we feel in the midst of our own mental chaos.