Dr. Smith compares her tool to a hot cross bun, where any moment in your life can be broken down into four categories: thoughts, emotions, physical sensations, and behaviors. In the video, she demonstrates how to draw this out on a piece of paper in four separate boxes, jotting down your anxious thought, the emotions that come with it, the physical sensations you experience, and the behavior it leads to.
I was worried that I wouldn't be able to catch up on my assignments, which led to fear and sadness, which led to my heart racing and my stomach hurting, which led to the urge to quit, give up, and shut down. I wrote it all down, saw how they were all connected, then made a new list. I wrote down a couple positive thoughts:"I can do it," and"I'll do one thing at a time.
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