- Understand that the function of worry is to help the brain focus on solving issues. When the worry thoughts become pervasive, then it is time to use strategies to reduce their frequency and their impact.
- Look at every worry as a problem to solve. Make a list of concerns, and brainstorm solutions.
- If you catch yourself worrying about an upcoming task, go ahead and do a little bit now so it no longer distracts you. Set a timer for 10 minutes and focus on a task that you have avoided. You will immediately feel better!
- Use the STOP mindfulness method:
- S: Stop and breathe
- T: What are my thoughts?
- O: what are some other options, helpful ways of thinking about the issue so I will feel better?
- P: proceed- choose a behavior that reflects your goals and not your emotions.
- Plan “worry periods” throughout the day. Write down thoughts that interfere with your functioning in a worry notebook, and then review them once or twice a day. You are allowed to ruminate only at those times, or to talk about your negative thoughts with others only at a specified time.
- Chart your thoughts according to the time of day, and write the triggers that evoked automatic negative worry thoughts. You will learn from that when you are most susceptible and what events trigger them. Then you can plan ahead to have a “distraction plan” that allows you to notice your thoughts without them leading to an emotional reaction.
| Trigger event | Thoughts | Emotional reaction | Distraction |
- Use EFT tapping to help reduce the stress associated with worry and enhance a positive mindset.
- Listen to mindfulness tapes that train the body to relax while allowing the disturbing thoughts to appear and move on like leaves in a stream.
- Look in a mirror and repeat your worry thoughts out loud 25 times. After this exercise, they will no longer have the same effect.
- Use THINK:
- T: I what I am thinking 100% true?
- H: is it Helpful?
- I: is it inspiring?
- N: is it necessary?
- K: is it kind to me or anyone else?
You are responsible for everything that happens in your life. Responsibility means that you have the ability to CHOOSE your responses to situations every day. The key is taking responsibility and initiative, deciding what your life is about and prioritizing your life around the most important things.
Steven Covey