“The greatest weapon against stress is our ability to choose one thought over another.”
Steps to help you accomplish peace in your life.
- Begin with the latest incident and then work through others.
- Identify the specific time and place. (Who, what, when, where…)
- Think of behaviors: what was I doing? (I was driving home from work. Rush hour.)
- What emotions were you feeling? (I felt anxious, sad, angry.)
- What was your body doing? (Sweating heart palpitations, difficulty breathing)
- What pictures were going through your head? (I imagined myself in an accident. Saw myself in a mangled car and couldn’t get out. Saw myself on my death bed…)
- What thoughts were going through my head? (I’m going to die.)
- Are there any interpersonal conflicts? (This might be explored later…but were alone, with your spouse, with your kids? Any unresolved conflict with family or origin?)
- Are you on any medications? Drinking allot of caffeine? Not eating?
- Firing order. Identify in the story what came first, then second, etc..
- I was feeling sad because my son is leaving for college in a few days.
- I got in my car to drive home.
- I got caught in rush hour traffic.
- I started to feel anxious
- Rate the strength and intensity of feelings.
- Scale of 0-10. How strong was your anxiety? How scared were you that you were having a heart attack? 0=not at all . 10=very scared
- Scale of 0-10. Rate the certainty of this catastrophic event. How serious was it that you thought you were going to die? 0= not at all 10= very convinced
- How did you feel versus what actually happened?
- Renewing your mind. Complete the next two activities:
- Heart Chart
- 2 Column Method: List symptoms and then by each symptom list thoughts. Then ask, is that thought overdramatized and really a lie you are telling yourself?
- Learn new behavioral skills.
- Breathing techniques
- Scripture memorization
- Create Physical symptoms on purpose. i.e. Exercise
- Consider relationship conflicts.
- True Profile: positive affirmations. True Profile Activity
Source: Cliff notes from Anxiety to Peace Therapy by Randy Creamer, BS Kentucky Christian University, Pastor, Professional Life Coach, Certified Gottman Educator, Founder & President – Time to Heal, Inc.
For additional help, complete online courses are coming soon.
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