Examples of Coping Self-Statement

Preparing for a stressor

What do you have to do?
You can develop a plan to deal with it.
Just think about what you can do about it. That’s better than getting anxious.
No negative self-statements. Just think rationally.
Don’t worry. Worry won’t help anything.
Maybe what you think is anxiety is eagerness to confront the stressor.

Confronting and handling a stressor

Just “psych” yourself up - you can meet this challenge.
You can convince yourself to do it. You reason the fear away.
One step at a time. You can handle the situation.
Don’t think about fear, just think about what you have to do.
Stay relevant.
The anxiety is what the doctor said you might feel.
It’s a reminder to use your coping exercises.
The tenseness can be an ally, a cue to cope.
Relax, you’re in control. Take a slow, deep breath. Ah, good.

Coping with feelings of being overwhelmed

When fear comes, just pause.
Keep the focus on the present; what is it you have to do?
Label your fear from 0 to 10 and watch it rise.
Don’t try to eliminate fear totally; just keep it manageable.

Reinforcing self-statements

It worked; you did it.
Wait until you tell your trainer (or other group members) about this.
It wasn’t as bad as you expected.
You made more out of your fear than it was worth.
Your ideas - that’s the problem. When you control them, you control your fear.
It’s getting better each time you use the procedure.
You can be pleased with the progress you’re making.
You did it.