Members,
There are a number of CBT techniques that are commonly used to help people challenge worry including: thought records, thought stopping, worry time, challenging the value of worry, problem solving, experiments to increase intolerance of uncertainty and cognitive exposure. Worry can manifest in many different forms and situations. You may be worried that you won't be able to quit for good, you may be uncertain about your future or you may worry that life will not be the same after you quit. These are all common concerns that may lead to worry. Let’s take a look at techniques to challenging worry one at a time:
Tought Stopping: Thought stopping is a technique that can be used to stop worry when it is happening. For example, many people who work Monday to Friday start to worry about work (and all of their other problems) on…Sunday night. One worry seems to spiral out of control into worrying about everything. At such a time worrying typically doesn’t help people solve any problems. It just leads to a bad night’s sleep. At times when your worry seems like it is spinning out of control, you can try to use thought stopping to shock yourself out of the process. The basic idea is to startle yourself, so that you get out of the “worry loop” in your head. There are many different ways to do it but the basic idea is to imagine a big “Stop” sign in your mind and yell “Stop!” three times (If it is late at night or there are other people around, you may need to yell into your pillow or just imagine yelling the word). Believe it or not, some people this technique to be extremely helpful. Don’t knock it until you try it.
Does this strategy work for you?
Sylvie, Bilingual Health Educator
