How to tackle anxiety with the "4 c" technique

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SONIA VITIELLO| the 10th of November 2022

Every day is a challenge, and sometimes we can feel overwhelmed by all the changes, and duties we need to face.

The hard work and the unknown can make us feel that we are not enough and it can translate into anxiety which can stop us from completing our tasks.

How can we recognize anxiety in order to tackle it?

Before going through the solution to our problem we need to understand what is the root of it.

What is anxiety?

Known as a typical event, anxiety is a feeling that most people deal with at least once in life.

Anxiety occurs when there is instability and unknown results. It's that sensation we may have while sitting for a college test, a job interview, or preparing for a competition.

We can feel anxiety while waiting for a medical result or for someone that we never met before.

(Unsplash/@taylordeasmelesh)

Anxiety comes with different symptoms, and many times it can be confused with other more serious illnesses.

What are the common symptoms of anxiety?

Feeling nervous, restless, or tense
Increased heart rate
Sweating
Trembling
Breathing rapidly (Hyperventilation)
Short breath feeling

More in general, anxiety is a negative thought, and it changes everything in our daily routine.
If we can recognize when our anxiety is about to hold us we can have a better chance of keeping it in check.
Once we understand when the negative thought is about to hit, we can train ourselves to question our thinking by drawing on past experiences that have had positive outcomes.
The more we can remind ourselves of that time when we've been strong and capable to cope with hard situations, the more we can defeat anxiety.

How to cope with anxiety?

Nope, I'm not going to suggest you burn out scented candles and have a hot bath, even if that may help you isolate yourself from the anxiety for a while.

Burning out scented candles and having a hot bath is not a long-term solution!

Control your mind with the Catch it, Check it, Challenge it, and Change It, technique.

This is an easy way to take control of your anxiety without even noticing it. The "four C" technique is an exercise that can help you understand your feelings and thoughts.

How does it work?

1. YOU NEED TO CATCH IT

First, you have to individuate the problem of your anxiety. You need to "Catch it"

Here, is important to focus and understand what is the unhelpful or negative thought that is causing you anxiety.

For instance, that usual thought: I can't do this, I'm rubbish at my job and I should be sacked.

2. IT'S TIME TO "CHECK THE THOUGHT"

(Unsplash/@_actually_ )

(Unsplash/@Ahmed Zayan )

Once you figure out what is making you anxious, you should dig deep and "Check the thought".

Think if that thought is justified. What if you are exaggerating? There is any evidence that supports that thought?

To better understand let's think about a previous time that you've been close to success:

For instance:

The last time I had to perform this task, a colleague told me I was doing it all wrong, but I did manage to finish it.

There you go, you caught it!

3. CHALLENGE THE THOUGHT

(Unsplash/@krisroller)

At this point, we need to give space to some action

Think about the evidence that goes against this negative thought:

To give an example:

My boss said the report I handed in last month was excellent and he's going to share it with the CEO

Guess what? when you thought your project was going to be a mess, you were wrong, next time you feel insecure about something, believe that you can do better than you think because you can!

4. CHANGE YOUR LIFE "CHANGE YOUR THOUGHT"

(Unsplash/@Xan Griffin)

Now that you have a full understanding of your situation and know that your negative thought was only something created by your mind, you have to transform it into a positive thought. To tackle your anxiety you have to Change the thought

It is normal to have negative thoughts but is necessary to think about them in a more balanced way.

What about a sort of situation like:

I might find it difficult but I coped last time and got really great feedback

You know you can do it!

Let the game begin!

Every other time you feel scared and insecure about that important speech you've been practicing for weeks, try to keep the negative thoughts away and practice the "Catch it, Check it, Challenge it, and Change it" technique that you just learned about.

Changing is never easy and mostly uncomfortable, but I can assure you that once you change your way of seeing things, and you are able to handle the "four C" technique, your life may be ways brighter.

Did you like this article? You may also like How to recognize your comfort zone and why you should get out of there

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How to tackle anxiety with the "4 c" technique

SONIA VITIELLO| the 10th of November 2022

Every day is a challenge, and sometimes we can feel overwhelmed by all the changes, and duties we need to face.

The hard work and the unknown can make us feel that we are not enough and it can translate into anxiety which can stop us from completing our tasks.

How can we recognize anxiety in order to tackle it?

​

Before going through the solution to our problem we need to understand what is the root of it.

What is anxiety?

Known as a typical event, anxiety is a feeling that most people deal with at least once in life.

Anxiety occurs when there is instability and unknown results. It's that sensation we may have while sitting for a college test, a job interview, or preparing for a competition.

We can feel anxiety while waiting for a medical result or for someone that we never met before.

(Unsplash/@taylordeasmelesh)

​Anxiety comes with different symptoms, and many times it can be confused with other more serious illnesses.

What are the common symptoms of anxiety?

​​Feeling nervous, restless, or tense

Increased heart rate

Sweating

Trembling

Breathing rapidly (Hyperventilation)

Short breath feeling​

How to cope with anxiety?

Nope, I'm not going to suggest you burn out scented candles and have a hot bath, even if that may help you isolate yourself from the anxiety for a while.

​​

Burning out scented candles and having a hot bath is not a long-term solution!

Control your mind with the Catch it, Check it, Challenge it, and Change It, technique.​

​This is an easy way to take control of your anxiety without even noticing it. The "four C" technique is an exercise that can help you understand your feelings and thoughts.

How does it work?​

1. YOU NEED TO CATCH IT

​First, you have to individuate the problem of your anxiety. You need to "Catch it"

Here, is important to focus and understand what is the unhelpful or negative thought that is causing you anxiety.

For instance, that usual thought: I can't do this, I'm rubbish at my job and I should be sacked.

2. IT'S TIME TO "CHECK THE THOUGHT"

(Unsplash/@Ahmed Zayan )

​Once you figure out what is making you anxious, you should dig deep and "Check the thought".

Think if that thought is justified. What if you are exaggerating? There is any evidence that supports that thought?

To better understand let's think about a previous time that you've been close to success:

For instance:

The last time I had to perform this task, a colleague told me I was doing it all wrong, but I did manage to finish it.

​

There you go, you caught it!

3. CHALLENGE THE THOUGHT

(Unsplash/@krisroller)

​At this point, we need to give space to some action

Think about the evidence that goes against this negative thought:

To give an example:

My boss said the report I handed in last month was excellent and he's going to share it with the CEO

​

Guess what? when you thought your project was going to be a mess, you were wrong, next time you feel insecure about something, believe that you can do better than you think because you can!

4. CHANGE YOUR LIFE "CHANGE YOUR THOUGHT"

(Unsplash/@Xan Griffin)

​Now that you have a full understanding of your situation and know that your negative thought was only something created by your mind, you have to transform it into a positive thought. To tackle your anxiety you have to Change the thought

​

It is normal to have negative thoughts but is necessary to think about them in a more balanced way.

What about a sort of situation like:

I might find it difficult but I coped last time and got really great feedback

​

You know you can do it!

Let the game begin!​

Every other time you feel scared and insecure about that important speech you've been practicing for weeks, try to keep the negative thoughts away and practice the "Catch it, Check it, Challenge it, and Change it" technique that you just learned about.

​

Changing is never easy and mostly uncomfortable, but I can assure you that once you change your way of seeing things, and you are able to handle the "four C" technique, your life may be ways brighter.

Did you like this article? You may also like How to recognize your comfort zone and why you should get out of there

Anxiety comes with different symptoms, and many times it can be confused with other more serious illnesses.

Feeling nervous, restless, or tense

Short breath feeling

Control your mind with the Catch it, Check it, Challenge it, and Change It, technique.

This is an easy way to take control of your anxiety without even noticing it. The "four C" technique is an exercise that can help you understand your feelings and thoughts.

How does it work?

First, you have to individuate the problem of your anxiety. You need to "Catch it"

Once you figure out what is making you anxious, you should dig deep and "Check the thought".

At this point, we need to give space to some action

Now that you have a full understanding of your situation and know that your negative thought was only something created by your mind, you have to transform it into a positive thought. To tackle your anxiety you have to Change the thought

Let the game begin!