| Do you find yourself worrying all of the time? Do | | | | spent doing something that is productive. |
| friends and family consider you a worrier? Chronic | | | | 4. Identify a time and a place where you can engage |
| worry is a form of anxiety, and although everybody | | | | in scheduled worrying. As most people find it difficult to |
| worries at one time or another, worry can become | | | | just stop worrying, it is sometimes comforting to allow |
| problematic when it becomes uncontrollable over an | | | | yourself some time to worry. The trick is to limit the |
| extended period of time. If you find that your worrying | | | | worry to a specific time frame and specific place. For |
| is interfering with your life, below are some steps to | | | | example, set aside 20 minutes in the morning when |
| help you to regain control over your worry. | | | | you sit on a particular couch to worry. Then, set aside |
| 1. Identify your top worries. Common topics of people's | | | | your worries and go about your day. If needed, you |
| worry are finances, timeliness, and health and | | | | could also set aside another 20-minute worry period at |
| well-being. | | | | the end of the day. As a side note: while it may be |
| 2. Figure out what you can reasonably do (if anything) | | | | tempting, do not choose your bed as a place to worry, |
| to resolve the sources of your worry. For example, if | | | | as you want to leave your bed as a place for comfort |
| you're worrying that you might have bounced a check, | | | | and relaxation. |
| go balance your checkbook. If you're worried that you | | | | 5. Repeat the above steps every day. Practice will |
| might not finish that English paper in time, make a | | | | help to make you more efficient in identifying your |
| timeline for yourself and get started immediately. If | | | | worries and figuring out how to resolve them. Practice |
| you're worried that you'll be late, promise yourself to | | | | will also make it more likely that you develop skills to |
| leave 10 minutes earlier than usual (and follow through!). | | | | control your worry, as you will first learn to move your |
| 3. Admit that worrying doesn't solve problems. Once | | | | worry into scheduled periods and then eventually, you |
| you've done what you can to resolve your worries, it | | | | may learn how to shorten your worry periods. |
| is highly likely that you will still have remaining worries. | | | | Ultimately, you should aim to feel satisfied with your |
| Worry is like using a crutch even though you are | | | | resolutions to situations (#2 above) and not feel that |
| strong enough to walk without it. At this point, if you've | | | | you must rely on worrying. Many people often are |
| followed instruction #2, there is nothing more that can | | | | pleasantly surprised to find that they do not need to |
| be done productively. Your job now is to recognize | | | | worry! |
| and admit that worrying does NOT solve problems. It | | | | If you are having difficulty following the above steps |
| does not prevent problems or help you to prepare. | | | | and continue to feel worried all of the time, you should |
| That was the purpose of #2! The bottom line is that | | | | consider seeking help from a mental health |
| you need to convince yourself that there is no purpose | | | | professional or your physician. He/she can help you to |
| for worrying. In fact, worrying causes you to feel | | | | take steps to control your worry. |
| worse, tiring you out or taking up time that could be | | | | |