Postpone you worries

Posted by:

12/03/14 10:26

  • Postponing Your Worries
  • Agree to pay attention to your worries.
  • Chose a specific time in the future when you will return to them.
  • As the time arrives, either start obsessing or consider postponing the worries to another specific time. Whenever possible choose to postpone.

  • Postponing Your Worries
  • Agree to pay attention to your worries.
  • Chose a specific time in the future when you will return to them.
  • As the time arrives, either start obsessing or consider postponing the worries to another specific time. Whenever possible choose to postpone.
  • Use Paradox to react to your Physical Symptoms
  • Notice your most dominant physical symptom. Say to yourself.” I would like to take control of this feeling by making it stronger”.
  • Attempt to increase the symptom.
  • Breath gently
  • Don’t get trapped in worry or hopeless comments.
  • Here’s a thought?”
  • Is this an old thought? Have I heard this one before?
  • Will I gain anything from listening to it again?
  • What would happen if I believed this thought?
  • Create Worry Time.
  • Set aside a daily worry time of 5 minutes.
  • Spend this entire time thinking only about your worries regarding the flight.
  • Do not think about positive alternatives
  • Try to become as anxious as possible during the exercise.
  • Continue to the end of the worry time even if you run out of ideas, repeat the same worries over again.