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. Let’s take a look at them one at a time:
Challenging the Value of Worry: Many people who worry find it difficult to challenge their worry because of their basic beliefs about worrying. As we discussed before, worry a little about a problem makes some sense because it can lead to the identification of a problem and problem solving. On the other hand, worrying more that a little usually doesn’t get you any further ahead. Worrying that doesn’t lead pretty quickly to problem solving doesn’t get you anywhere. Unfortunately, many people who worry have beliefs about worrying that encourage them to worry more, rather than less. For example, if you have beliefs such as “Worrying makes me a better person,” Worrying helps me to solve problems,” “Worrying helps me do a better job,” and “Worrying about something makes it more likely that it will happen,” you may want to spend some time challenging those beliefs about worry and what worry does for you.
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