The technique of doing nothing to deal with my worries didn't work also. Before going to my doctor I want to try one more CBT technique that I just have created: a new worksheet for challenging worries. I create this worksheet based on the following fonts: Dealing with worry: A self help guide from the NHS Borders in Scotland and Anxiety & Solving Problems from the Sutherlan Division of General Practice in Australia.
MY NEW WORRY CHALLENGE WORKSHEET
The purpose is to do an worksheet for each worry that I have.
STEP 1 - What am I worrying about? Answer and go to STEP 2.
STEP 2 - Is the thing I am worrying about important? (Tip: I can use the 5 year rule, the measuring rod or the calculator to help answer this question, see below). If YES go to STEP 3, if NO go to STEP 5.
STEP 3 - Is there anything I can do about this? (Tip: If the thing I am worrying about is unlikely, uncertain or uncontrollable then I can’t do anything about it, see below). If YES go to STEP 4, if NO go to STEP 5.
STEP 4 – What could I do to solve my problem? (Tip: List all the possible solutions, choose two or three ideas and work out the advantages and disadvantages of each, choose a solution, make a plan, decide when to review the plan). Answer and go to STEP 6.
STEP 5 – What could be an alternative and positive thought for this situation? Answer and go to STEP 6.
STEP 6 – Do I have any more worries? If YES start a new worksheet, if NO go to STEP 7.
STEP 7 – Distract myself. (Tip: I can do a task, a mental game, focus on my surroundings, exercise, use relaxation strategies or seek social support).
HELP:
- The 5 year rule: Ask yourself "will this matter in 5 years time?" This is a way of looking at your worry from a long-term point of view. View your worries in different ways: will this still be a concern in a week, a month, a year?
- The measuring rod: Ask yourself: "Where, on a scale of bad experiences, is the thing I’m worried about?" Think about a very bad experience you have had. How does your current worry feel when compared with this.
- The calculator: Ask yourself. "How much worry is this worth?" We only have a certain amount of time and energy. Make sure you do not spend more worry on your problem than it is worth. You need your time and energy for more important things. Maybe some time you would.
- The Unlikely: A lot of worries ask "What if…" questions. All kinds of terrible things could happen today or tomorrow but most things are very unlikely. If you allow yourself to worry about the unlikely then there will be no end to your worrying. Tackling existing problems is hard enough. Do not waste time, energy and happiness on problems that do not exist.
- The Uncertain: Often we do not know how something will turn out. Many things we worry about have not yet happened and we can only take action once we know what has happened. For example, worrying that you may have failed a test or exam is not going to improve the results. It is only once the results are released that you can decide what, if anything, needs to be done.
- The Uncontrollable: We have no control over many of the things we worry about. For example, worrying that you are getting older does not change the fact that in a day’s time you will be a day older. This will be the case even if you worry as hard as you can.
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