Part 4: Create a Helpful Environment

Tips for Rational Thinking

Use these tips to decide if an alternate thought is helpful for problem-solving. You can allow your thoughts and actions to cause anxiety. Or, you can view them as part of everyday life choices that you can manage.

1. Ask: Is your thought based on facts?

2. Identify what you are trying to do. Know your purpose.

3. Consider many different outcomes and their effects.

4. View the situation from many perspectives.

5. Don’t assume a situation will have the same outcome as it did in the past.

6. Have good evidence for a generalization before you make it.

7. Avoid assuming one event caused another just because they happened at the same time.

Scramble Daily Behaviors

The "Everything in Moderation" Trap

When "Just a Little" Doesn't Work

Make Unhealthy Habits Less Convenient

It Takes a Village

Build Support at Home

Build Support at Work

Social Media for Support

Support Isn't Supportive

Be Assertive

Use the L.A.D.D.E.R. Technique

Practice Assertiveness

Unsupportive Situations

Say Nice Things to Yourself

Dispute Unhelpful Thoughts

Rational Thinking

Banish Black & White Thoughts

Control Catastrophic Thinking

Create Self-Enhancing Feelings

The Power of a Phrase

Review and Prepare

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