In this article, I discuss how to reduce anxiety by targeting the second of two elements of catastrophic thinking–underestimating your ability to cope with negative events which may occur.

In my last article, I discussed how you can reduce anxiety by taking steps to accurately estimate the likelihood of negative effects occurring in your life. Despite the benefits of targeting this first key element of catastrophic thinking, anxiety can still be an issue if you believe that you will be unable to cope with negative events if they do happen to occur—whatever the likelihood of their occurrence.

For example, even if you have accurately determined that the likelihood of your losing your job is low, you may still be anxious if you believe you would be unable to cope if you did happen to become unemployed. In social situations, you may become anxious even though you accurately assess that most people will not criticize you if you also believe that you would be unable to cope with any criticism if it did happen to be directed toward you.

Increasing coping: Reducing anxiety using the PR Method

As I have seen first-hand in my work as a Calgary psychologist and a Cochrane psychologist, taking steps to increase the belief that you can cope with negative events is particularly helpful if you suffer from generalized anxiety or social anxiety concerns. For those issues in anxiety counselling, increasing coping is an essential complement to the strategies which address the ‘overestimating danger’ element of catastrophic thinking.

One of the most effective ways my clients have increased coping to reduce their anxiety is by applying the ‘PR Method’ of psychologist Dr. Kathleen Mooney. The title refers to the first two letters of the three steps in the method—predict, prepare, and practice. That is, begin by predicting negative events you are concerned may occur. Secondly, prepare steps, strategies and actions to cope with each of these negative events. Finally, practice responding to each negative event you are worried about by reminding yourself of the coping strategies you developed until the belief in your ability to cope becomes automatic. In the remainder of this article, I will illustrate how you can use the PR method to cope with the worries and fears which are the hallmarks of generalized anxiety disorder.

Dr. Patrick Keelan Anxiety Counselling

Using the PR Method to reduce anxiety stemming from worries

Consider the following example of anxiety stemming from worries—the typical scenario among people suffering from generalized anxiety disorder. Applying the first step of the PR method would involve listing the specific negative event or events that the person is predicting will occur. Let us suppose the person indicates that ‘I will lose my job’ is the primary predicted negative event contributing to their anxiety.

Applying the next step of the method would involve the person preparing steps, strategies and actions to cope with losing their job if this event were to occur. This would entail the person developing a plan to deal with the various negative ramifications of losing their job which are fuelling their anxiety such as concerns about being able to find a new job and make ends meet. For example, the person may develop strategies and consider options they will have in place for finding a new job if they were to become unemployed. They might also analyze their financial situation to determine what steps they need to take to make it through a period of unemployment such as borrowing money from friends or relatives or applying for unemployment insurance benefits.

Preparing strategies to cope with negative events: An unpleasant task with significant benefits

As you can imagine, developing strategies in advance to cope with a negative event like losing your job is not what most people would consider a very enjoyable activity. However, if you are worried about such a negative event occurring then working on a coping plan can lead to a significant reduction in the anxiety you are experiencing as a result of your worries. The benefits of having a coping plan to deal with predicted negative events are akin to the benefits of having an insurance policy—your anxiety goes down significantly because you know you will make it through if the worst-case scenario occurs and the negative events you are worried about come to pass.

So if you are worried about some negative event or events occurring in your life, give the PR Method a try. You should be pleasantly surprised at the effect on the anxiety you had been experiencing as a result of your worries once you have a plan in place to cope with the events you are concerned may occur.

In my next article, I will discuss how preparing coping strategies can be used to reduce the anxiety people experience in social situations. Until then:

Here’s to hoping you focus on coping,

-Dr. Pat