Have I Done Something? Anxiety Fears.

I am the cause of all bad moods. Fact. If someone is snappy, avoidant or generally ‘off,’ it’s my fault. At least, that’s what my anxiety tells me. She’s a bitch like that.

Back when I worked in an office I became a connoisseur of both facial expressions and tone of voice. It was an obsession, one I couldn’t help but feed. Scanning people for signs of disapproval was just part of the daily grind. Did people think I was stupid, boring or worst of all… weird? (This being worst because I am bloody weird)! I can’t have people figuring that out.
If my manager was short with me, I’d automatically think I’d done something terrible… and boy then the floodgates really opened. “She hates you, everybody hates you. You’re going to get fired.” By the end of that day I’d drafted my leaving speech. Better to be prepared.

LOTS of therapy and personal development later, I no longer think this way 24/7. NOT because of that golden piece of advice people usually offer up “they have better things to do then focus on you.” Literally the most INFURIATING thing you can say to someone with anxiety… Rationally speaking, yes, we know that we’re not the center of the universe. However, this doesn’t stop the negative thoughts from circulating.

The CBT Explanation

In Cognitive Behavioural Therapy terms, this behaviour is called ‘personalising,’ – “You assume responsibility for a negative event when there is no basis for doing so. You arbitrarily conclude that what happened was your fault or reflects your inadequacy.”
Basically, the whole thing is a reflection on how shit you are as a person.

Personalising still trips me up on occasion, particularly with friends. If I haven’t heard back from them on WhatsApp for example… even when I know they’ve seen my messages… Thank you very much double blue tick!
My mind immediately goes over our last interaction. Did I say something offensive? Was I rude? Should I send them an apology just in case?

Top Tips

When I get caught in this negative thought cycle I deploy a few tried and tested techniques.

Rationalise it on paper. Bit of an effort, but it works. I adapted a CBT exercise:

  1. Write down some of the negative thoughts that you’re experiencing. E.g. “She hasn’t replied because she’s angry with me. I’m worried she’ll never speak to me again.” It’s good to get all that crazy out!
  2. List any emotions that you’re experiencing. E.g. Worry, fear, frustration.
  3. Then write this sentence in capital letters – AM I PERSONALISING THIS?
  4. Do you have any valid evidence to support your negative thought? To be clear, valid evidence CAN’T just be a thought. Neither can dirty looks, or Instagram posts that haven’t been liked by said person. It has to be something in writing or a confession from the person. (I didn’t think so).
  5. Think of other possible explanations & list them – e.g. Maybe she’s seen the message and got distracted. Maybe she’s tired. Maybe she’s on her period and just wants to be left alone! Maybe she’s just in a bad mood. (Once you get going you’ll see there are lots of things).

Distraction – The worst thing you can do is allow yourself to think about it non stop. As tempting as this is, it won’t help. So don’t torture yourself. Instead engage your brain in another activity. Games are good for this, both video and paper. Read a book, watch something on TV… anything so long as you have to concentrate.

Resist the urge to ask – By this I mean… ask the person in question if you’ve done something wrong. (We’ve all done it). “Can I just check that I haven’t upset you in any way?” We think it’ll bring us comfort, but after the initial reassurance, we feel vulnerable and needy. Also, if we do this continually it marks us out as a punching bag. Someone who will take the blame.
Instead, do the CBT exercise above and try and focus on something else.

Finally, try and remember this.. YOU ARE A GOOD PERSON. Don’t let anxiety convince you otherwise. Negative thoughts are natural, but obsessive ones make us miserable. So be proactive and take action.



  1. 30 January 2019 / 3:26 pm

    Hi Claire. Thanks for writing this, once again it seems like you’ve perfectly described a key part of what my anxiety does to me as well. For as long as I can remember I’ve taken things to heart and assumed that other people’s bad moods and responses automatically mean I’ve done something wrong and am to blame. Similar to low self-esteem now that I think about it and how that is all about how I’m worthless and never do anything right.

    The CBT stuff really is helpful though. My therapist always used to get me to look for evidence that my thoughts were true, and do it as if I was presenting evidence in court. Therefore, it could never be ‘they gave me a funny look’ or ‘I think I’m worthless so therefore it must be my fault’, has to be more solid than that. Then when you list other reasons you realise it could be almost anything, so therefore focusing on yourself being the issue isn’t logical or reasonable at all!

  2. 31 January 2019 / 12:22 pm

    It is worthwhile reading this blog. I can relate myself to this article. I also faced these types of things.

  3. 1 February 2019 / 2:20 pm

    Hi Claire,

    I can totally relate to your Whatsapp example, that darn double blue tick is my personal nemesis…
    I also write things down in order to rationalise them, works (almost) like a charm. Thanks for sharing!

  4. 8 February 2019 / 7:47 pm

    Hi Claire,

    I’ve been following your posts for quite some time now and just wanted to say thank you that I can always find here something useful and insightful regarding mental health 🙂

    keep up the good work!



    • allmadhere
      8 February 2019 / 7:58 pm

      You’re so welcome! Thank you for taking the time to comment. Xx

  5. Belle
    6 December 2019 / 5:26 pm

    Hey, Claire!

    Reading this entry was like reading my diary. I would always assume the worst and take the blame; then beat myself up for it later. Thanks for the read, it was insightful and helpful 🙂

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