Notes on Anxiety & 5 Thinking Positions Example
- Garden will teach you an easy and effective system of Cognitive Behavioral Therapy (CBT & REBT).
- Discovery Demands 5TP: The Evolution of Perspective
“Anxiety is an imagined contact or encounter with something or someone with potentially harmful physical or psychological outcomes.” —Kevin Everett FitzMaurice
“Most adult anxiety is a fear of being made to look inferior.” —Kevin Everett FitzMaurice
ABOVE TABLE RELATES SECURITY OF SELF TO ANXIETY THINKING
- Note: Self is always okay and remains unaffected by events, thoughts, feelings, and behaviors.
- The reality is self is safe. Imagining self is at risk is illusion & delusion.
- However, the ego is always at risk and is usually dependent upon events, thoughts, feelings, and behaviors.
ANXIETY AS WARNING VERUS AS INSTRUCTION
- Anxiety is to alarm, not to command.
- Anxiety is a siren, not an instruction manual.
- Anxiety is a warning signal, not a set of procedures.
- Anxiety is to warn to respond, not to direct responses.
- Anxiety is to make aware of problems, not to solve problems.
- Anxiety is a great warning device and a terrible control device.
- Anxiety is to make aware of the need for coping, not for coping itself.
- The alarm cannot put out the fire.
- Stop listening to the alarm and respond to the fire.
- Accept the startle as attention-getting then respond calmly.
- Anxiety can neither fix nor figure out the potential problem; anxiety can only point to.
5 THINKING POSITIONS
Use the Five Thinking positions to see all five possibilities and not just the worst.
Be honest about the possibilities and dwell on the possible positive outcomes equally with the possible negative outcomes.
ACCEPTANCE OF BEHAVIORAL FAILURE
- See self failing and accept self but not the behavior.
- Practice USE and judge your behavior, but not your being.
- Differentiate self from behavior.
- Realize self cannot fail but only behaviors.
The 4 horrors of anxiety are:
- Horror of feeling anxious.
- Horror of being judged by self as anxious.
- Horror of being judged by others as anxious.
- Horror of doing or experiencing the “anxious” activity or event.
- Anxiety is not self.
- Self is not a feeling.
- The feeling or thinking might be negative, but that cannot make the self negative.
- The event or incident may be negative, but that cannot make the self negative.
- The behavior or response may be negative, but that cannot make the self negative.
Anxiety As Demand to Know
- I won’t know what to do unless I know what is going to happen.
- I won’t know what is going to happen unless I worry about it to figure it out.
- Based upon: Thinking Skills: The 5 Thinking Positions
- Coping Skills: Anxiety—12 Steps of Reacting
- Coping Skills: Anxiety & Worry
- More on 5TP: Pages by Topic: 5 Thinking Positions
“Anxiety is to warn, not to perform.” —Kevin Everett FitzMaurice
Quotations from Various Sources
“A fool is only a fool because he won’t see he is a fool.” —Kevin Everett FitzMaurice
“A man of genius makes no mistakes. His errors are volitional and are the portals of discovery.” —James Joyce
“But if ye be without chastisement, whereof all are partakers, then are ye bastards, and not sons.” —Hebrews 12:8
“By honestly acknowledging your past errors, but never damning yourself for them, you can learn to use your past for your own future benefit.” —Albert Ellis and Robert A. Harper, A Guide to Rational Living, Third Edition, p. 194
“Correction is grievous unto him that forsaketh the way: and he that hateth reproof shall die.” —Proverbs 15:5
“Failure doesn’t have anything to do with your intrinsic value as a person.” —Albert Ellis and Robert A. Harper, A Guide to Rational Living, Third Edition, p. 206
“For whom the Lord loveth he chasteneth, and scourgeth every son whom he receiveth.” —Hebrews 12:6
“If we eliminated all errors, we would also eliminate much discovery, art, insight, learning, and creativity that results from facing errors.” —Kevin Everett FitzMaurice
“If ye endure chastening, God dealeth with you as with sons; for what son is he whom the father chasteneth not?” —Hebrews 12:7
“My son, despise not the chastening of the LORD; neither be weary of his correction:” —Proverbs 3:11
“The great man is he who does not lose his child-heart.” —Mencius
“The greatest explorer on this earth never takes voyages as long as those of the man who descends to the depth of his heart.” —Julien Green
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” —Norman Vincent Peale
“When receiving correction, the wise seeks to learn, and the fool seeks to justify using excuses.” —Kevin Everett FitzMaurice
Quotations from Scripture
“A wise man will hear, and will increase learning; and a man of understanding shall attain unto wise counsels:” —Proverbs 1:5
“Where no counsel is, the people fall: but in the multitude of counselors there is safety.” —Proverbs 11:14
“The way of a fool is right in his own eyes: but he that hearkeneth unto counsel is wise.” —Proverbs 12:15
“Deceit is in the heart of them that imagine evil: but to the counselors of peace is joy.” —Proverbs 12:20
“Without counsel purposes are disappointed: but in the multitude of counselors they are established.” —Proverbs 15:22
“Hear counsel, and receive instruction, that thou mayest be wise in thy latter end.” —Proverbs 19:20
“Every purpose is established by counsel: and with good advice make war.” —Proverbs 20:18
“Take counsel, execute judgment; make thy shadow as the night in the midst of the noonday; hide the outcasts; bewray not him that wandereth.” —Isaiah 16:3
“Extol not thyself in the counsel of thine own heart; that thy soul be not torn in pieces as a bull [straying alone].” —Ecclesiasticus 6:2
“As timber girt and bound together in a building cannot be loosed with shaking: so the heart that is stablished by advised counsel shall fear at no time.” —Ecclesiasticus 22:16
“Give not over thy mind to heaviness, and afflict not thyself in thine own counsel.” —Ecclesiasticus 30:21
“A man of counsel will be considerate; but a strange and proud man is not daunted with fear, even when of himself he hath done without counsel.” —Ecclesiasticus 32:18
“And let the counsel of thine own heart stand: for there is no man more faithful unto thee than it.” —Ecclesiasticus 37:13
“Let reason go before every enterprize, and counsel before every action.” —Ecclesiasticus 38:33
“Gold and silver make the foot stand sure: but counsel is esteemed above them both.” —Ecclesiasticus 40:25