REBT Essentials for dealing with the "circle of anxiety"

I don't have to make myself anxious about anything, or put myself down if I stupidly and foolishly do make myself anxious.

My anxiety is bad, but I'm not bad.

I don't always have to feel comfortable, and it isn't awful when I don't.

I can bear—and bear with—anxiety: it won't kill me.

It is not necessary to be in perfect control of my anxious moments. To demand that I be in control only multiplies my symptoms.

Others are not required to treat me with kid gloves when I feel uncomfortable.

The world doesn't have to make it easy for me to get a handle on my anxiety.

Anxiety is a part of life; it is not bigger than life.

My over-reactive nervous system is a part of my life, but it's not bigger than life.

I can take my anxiety with me when going places and doing things that I am reluctant to do (or stay isolated).

Controlling my anxiety is important, but hardly urgent.

Comfort is nice, but not necessary.

I don't have to be the one person in the universe to feel comfortable all the time.

Anxiety and panic are burrs in my saddle: highly inconvenient and uncomfortable, but hardly awful.

I don't have to hassle myself or put myself down for not coping better with my anxiety.

This, too, will likely pass.

I can blend in with the flow of my anxiety; I don't have to go tooth-and-nail, head-on with it.

If I feel anxious, I feel anxious—tough!

I may have my anxiety, but I am not my anxiety.

I don't have to shame or demean myself for anything—including creating tight knots in my gut.

Bill Borcherdt.  REBT Resource Book for Practitioners.  Albert Ellis Institute.

Learn more below about psychotherapy and Rational Emotive Behavior Therapy (REBT) with Anxiety Disorders.


What type of therapy is best? What is REBT? How does it help?
What is Stress?? Psychotherapy defined
Understanding Irrational Thinking The 12 Irrational Beliefs of REBT
The ABCs of REBT What are Rational Beliefs?
ABCs Worksheet ABC Disputing Chart
Keeping Emotions in Check 10 Happiness Beliefs
Healthy Relationship Defined Help for Relationships
Self-Esteem Defined How to Accept Yourself


==Depression==   ==Anxiety==   ==Stress==   ==Anger==   ==Articles==  ==Free Newsletter==  ==Contact Us==  ==Links==

 All content on this site, including all anxeity disorder content, is solely for informational purposes and is not medical or psychological counseling. 


The StressGroup provides free information for those suffering with mental health issues.  Experts in the field of depression, anger management, anxiety disorders, stress and other mental health fields have contributed their expertise to bring this comprehensive resource together.  We are dedicated to providing quality information at no charge. WARNING: Self-help may be useful, but should not be considered a substitute for professional help. Emotional and behavioral disturbances may be debilitating and dangerous. You should not hesitate to seek professional help: if you have thoughts of killing yourself or harming others; if you feel depressed, anxious, guilty or down on yourself frequently, suffer from anxeity; ifyou are abusing substances; if your performance or interpersonal relationships are seriously impaired. Copyright 2004-2018---StressGroup, Worldwide Rights Reserved. The self-help information on this web site is for purposes of information and education, not psychotherapy or counseling. See Terms of Use for important information pertaining to the use of all materials on this website.