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Anxiety · Cognitive

Anxiety-Specific Thought Record

Probability, cost, coping

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Anxiety-specific thought record: probability, cost, coping. Anxiety overestimates the first two and underestimates the third.

Situation
Anxious thought
Probability (%)
If it happened, could I cope? How?
Realistic reframe
Not 'positive thinking' — a more accurate estimate

Coping is the missing math

Even feared events, if they happened, come with resources, help, and time. Anxiety leaves that out.

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

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