Anxiety is a common experience for everyone, whether it is related to an important professional exam, a job interview, and even when waiting to hear about something of influence. It is the natural state; however, overwhelming and its constant pull can feel quite devastating and may seem as though we will never escape its influence. These 3 C’s represent very useful and relatable blinders to more easily explain the inherent nature of anxiety: Catch It, Check It, and Change It. This blog will explore what each “C” means, why its meaning is important, and how to either adopt these principles to your life to help you better cope, or even finally find relief from your anxious experience. Further, whether you are stressed a certain amount from time to time, or experience constant anxiety, the 3 C’s will be helpful in either helping you to build resilience or more daily peace during moments of chaos. So let’s get to it – the 3 C’s of anxiety – and your ability to start applying awareness of the 3 C’s today, to help you feel calmer.
What is Anxiety?
A feeling of fear, uneasiness, or dread are the elements of anxiety which may induce physical effects in the body like sweating, restlessness, tension in muscles, and a rapid heartbeat. Anxiety is generally a common reaction to stress, but it would seem that anxiety becomes a problem when it is persistent, intense, or occurs without any apparent reasons. There are various types of anxiety disorders, such as Generalized Anxiety Disorder (GAD), Social Anxiety Disorder, Panic Disorder, OCD, a range of specific phobias, and Post-Traumatic Stress Disorder (PTSD). While there may be features that distinguish each of these anxiety disorders, the manifestation of anxiety often follows similar patterns, involving intrusive thought/s, physical features, and behavioral change.
The 3 C's of Anxiety: A Useful Structure
1. Catch It: Recognize the Anxious Thought
You may find yourself feeling anxious, restless, or overwhelmed and not even be aware of how you got to that emotional state. Being aware of your anxiety is the first step to managing it. Many anxious thoughts are automatic—they come into our head without warning. “What if I screw up on the presentation?” “What if something terrible happens to my family?” What starts out as the thoughts of a worried mind can spin out of control if you do not acknowledge them right away. With mindfulness training, and a mindfulness to your self-talk, you can now start to catch the anxious thoughts as they start to form.
2. Check It: Challenge Your Thought
Now that you’ve identified an anxious thought, the next crucial step is to challenge it. Anxiety tends to thrive on irrational fears and hyperbole. By challenging the thought, you allow yourself some space to really evaluate if the thought is true and relevant. Specific, targeted questions begin to help you evaluate the thought: Is this thought based on fact, or based on fear? What evidence do I have for and against this thought? Have I faced similar situations before, and what was the result? Am I automatically predicting the worst case? This mental process is often referred to as cognitive restructuring.
Many anxiety therapy in NYC teach cognitive restructuring as an effective mental process. With the guidance of a qualified anxiety counselor, you will develop and learn to employ valid rational vs irrational distinctions and utilize those distinctions to regain control of your emotional responses toward problems and situations.
3. Change It: Reframe the Thought
After identifying and battling with your anxious thought, the next piece in the puzzle is to change it, which means consciously replacing the anxious thought with a more realistic, balanced, honest, and positive thought. One of the most useful ways of doing this is through reframing the thought into a more useful thought. For example, instead of thinking, “I’m going to mess this aside,” “I might feel anxiety, but I am ready and capable of managing it.” These thoughts make it possible to focus on coping, explaining to yourself the skills and strengths you have developed to help you with day-by-day on these miles, not the fear of the thoughts themselves.
In addition, utilizing a positive affirmation can also be helpful. Reminding yourself things like, “I am capable,” “I am stronger than my anxiety,” or “This is a fleeting feeling,” can help with that inner feeling. You might also find it useful to change thoughts through action or more behavioral means. Thinking of taking small, brave steps toward the situation you fear (even if you are feeling anxious/afraid) is helpful in building more confidence with the following anxious thought- which will help lessen its grip on you over time.
Why 3 C's of Anxiety Is Effective
The 3 C’s of anxiety is based on Cognitive Behavioral Therapy (CBT), which is one of the most researched and empirically supported types of treatment for individuals with anxiety disorders. CBT teaches the connection between thoughts, feelings, and behaviors including the idea that when we change how we think, we can change how we feel and act. When you consistently practice the 3 C’s, you are training your brain to respond differently to anxiety triggers. You shift from being a passive victim of your anxiety brain and thoughts and become an active participant in your experience with anxiety.
Tips for Understanding the 3 C’s
Daily practice of the 3 C’s – Catch, Check, and Change, will make the process feel more automatic and natural over time, but which takes patience and consistent practice. Be kind to yourself, and remember it takes time and concerted effort to change thinking patterns that have developed over years. A great place to practice the 3 C’s and record those anxious thoughts is in a thought diary! A thought diary will assist in identifying patterns in your anxious thoughts. If your anxiety begins to feel overwhelming, seeking assistance from an anxiety therapist in NYC or counselor is timely and warranted. Practicing mindfulness with programs such as meditation or yoga or simply breathing intentionally will strengthen your ability to identify and manage your anxious thoughts.
Conclusion
Anxiety can feel like an insurmountable challenge, but remember that you are not alone—and your feelings of anxiety do not mean that you are broken. Practice with the 3 C’s—Catch it, Check it, Change it—you can start to feel like you are regaining control over your thoughts and feelings. Whether you are trying your own self-help strategies, or you are just starting your journey with a trusted anxiety therapist in NYC, every step you take matters. So, if you are suffering, do not wait. Call, get support, and take your first step to recovery.
Reference
- “The 3 Cs for Coping | Pediatrics.” | Weill Cornell Medicine, https://pediatrics.weill.cornell.edu/sites/default/files/the_3_cs_for_coping.pdf
- “The 3 Cs of Cognitive Behavioral Therapy.” Holly Hill Hospital, https://hollyhillhospital.com/blog/the-3-cs-of-cognitive-behavioral-therapy/
- “Anxiety – StatPearls.” NCBI, https://www.ncbi.nlm.nih.gov/books/NBK470361/
- “Using the Mnemonic “Three Cs” with Children and Adolescents.” Beck Institute, 8 June 2021, https://beckinstitute.org/blog/using-the-mnemonic-three-cs-with-children-and-adolescents/
