Strategies to manage worrying unnecessarily
We all do it far too much for our own good but it is a habit that we can manage. The questions and exercises below are a fantastic effective way to put manage worrying and put you back in the frame in a more objective mindset.
Ask yourself the following questions to manage worrying:
- Is this something with a very low probability of occurring?
- What prediction am I making?
- What is the problem that needs to be solved?
- What specific actions can I take?
- Are these actions reasonable?
- Am I worrying about things over which I have little or no control?
- Is this a productive (resolution focused) or unproductive worry?
- Why or why not?
My negative predictions/worries:
1) for example: I will end up alone and miserable.
2)
3)
4)
5)
How I make these predictions come true:
Example: I avoid meeting new people because it’s a pointless exercise anyhow.
An alternative way to look at it that can disprove my negative predictions:
Example:
It’s not a ‘given’ that I will end up alone. I need to meet more people but I don’t need someone in my life to be happy. Being lonely is a state of mind. I might prefer to have a relationship but I am responsible for my own happiness.
How I’ll feel about what is bothering me now in:
1 week
1 month
6 months
1 year
Why I would not feel as bad about this in the future…
Negation of problems:
The problem
Example: I am single
Why it’s not a problem….
Example: I know many people in relationships who feel alone and miserable.
I have the choice to fill my life as I wish. Being single means making my own choices.
The above worksheet/exercise is a great way to introduce rational aspects into emotional reasoning. It can decrease your level of anxiety instantly and help you to manage worrying when it is just wasted energy.
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Photo by StormKatt
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
