The Worrier’s Guidelines

By

The Worrier’s Guidelines
Dr. Romance writes about how to be an effective worrier.

This exercise is especially effective when you can’t sleep or when you experience anxiety attacks. If you worry a lot, or obsessively think about future events and problems when you should be concentrating on other things, follow these simple steps:

 

 

1. Write it down. If you’re feeling anxious or worried, or you can’t stop thinking about some event that hasn’t happened yet, take a few moments to write down whatever is worrying you. If you can’t write it down, think it through carefully until you can clearly say what you’re worrying about. Clarifying your worries will stop the free-floating sensation of anxiety with no basis.

2. Evaluate. Think about the first item on your list. Ask yourself “Is there anything I can do about it now?” If you’re at home and worrying about the office, or if the problem won’t occur until next week or next year, you may not be able to do anything about it right now. Or, you may be worrying about a problem you can do something about, such as calling someone, or getting an estimate of costs, or making a doctor’s appointment to check out a worrisome symptom.

 

3. Do Something. If there is something you can do, do it. Sometimes, worry is a way to procrastinate. Often, worry is a way to keep a mental list going, as in “I’m worried that I’ll forget to bring the slides for the presentation tomorrow.”

—If you’re worrying about how your presentation will go at work tomorrow, go over your notes and lay out your clothes for the morning.
—If you’re worried about a health problem, look up the illness or injury on the Internet, or call your doctor and ask some questions.
—If you’re at work worrying and about cooking dinner when you get home, write down a menu or a list of ingredients.
—If you’re worried that you may be fired, update your resume and call some agencies. You don’t have to take another job, but if there’s a real problem you’ll be prepared.

 

Here’s an example: If you’re worried that the roof may leak the next time it rains, start making a list about what you can do about it. Your inner dialog may sound like this:
“The news said it was going to rain next week. I’m worried that the roof might leak.”:
“Call a roofing company and have them look at it.”
“I’m worried that a roofing company will charge me more than they should because I don’t know how much it should cost.”
“Call my brother, (or my neighbor, or my friend) who had his roof done, and ask him what it costs, and also if he liked the contractor he used.”
“Okay.”

When you reach this “okay”, it’s time to make the call, or, if it’s too late at night, make a note to call the next day.

 

4. Distract Yourself. When you’ve done what you can, or made your lists or notes, then distract yourself: Get busy doing something else, or read, or take a walk or a bath.

Repeat the above steps every time you catch yourself worrying.

This article was originally published at Tina B. Tessina. Reprinted with permission.
Article contributed by
Advanced Member

Dr. Tina Tessina

Author

Tina B. Tessina, Ph.D.
http://www.tinatessina.com
tina@tinatessina.com
562-438-8077
Dr. Romance Blog: http://drromance.typepad.com/dr_romance_blog/
http://www.twitter.com/tinatessina
http://www.facebook.com/#!/DrRomanceBlog
Amazon author page http://amzn.to/rar7RC
 

Location: Long Beach, CA
Credentials: LMFT, MFT, PhD
Other Articles/News by Dr. Tina Tessina:

Merry Christmas from Dr. Romance!

By

Dr. Romance wishes you Happy Holidays with a song lyric.                lyric by Tina B. Tessina Sparkling stars, twinkling lights, Shorter days, longer nights Busy streets are tinseled and bright with Chanukah stars and Christmas lights. Driving home, breathing a ... Read more

Dear Dr. Romance: Our sex life has been very bad

By

Dear Dr. Romance My husband of almost 9 years just told me about 2 months ago that he is in love with someone else. About 5 years ago I caught him cheating on me with this girl and he told me that it was over and it was just for the sex. Then 2 years later I found out that he was still with her. Then in June (after the birth of our third child) he told me ... Read more

Dear Dr. Romance: how do I forget that she is married and I am si

By

Dear Dr. Romance: I'm a high school assistant and I fell in love with mother of one of my students. She doesn't know anything about and has some difficulty with her son's wife. I told her I want to help you to sort out your problem, but I have no idea how to help her and how about my love how do I forget it that she is married and I am ... Read more

See More

 
My Videos
ASK YOURTANGO MORE QUESTIONS
Must-see Videos
SEE MORE VIDEOS
Most Popular