Beyond Anxiety: Martha Beck's CAT Method

Approach anxiety with self-kindness and understanding, like soothing a frightened child. Research shows that self-compassion reduces anxiety and promotes emotional regulation. (e.g., Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself.)

“Think of your anxiety as a little innocent baby, needing comfort and reassurance.”

Use creative expression to counteract anxiety. Any creative act – painting, drawing, writing, cooking – can shift your focus and access a flow state. Studies indicate that art therapy is effective in managing anxiety. (e.g., Malchiodi, C. A. (2012). Art therapy sourcebook.).

“"Art" means any creative act; it's about making something, anything.”

Access a flow state through creative activities to connect with something larger than yourself and find solutions. Strong social support networks are crucial for managing anxiety. (e.g., Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review.).

“When you engage in creative flow, your brain naturally connects you to something bigger than your anxieties.”