Worry Resource - Page 6

Living with worry and anxiety amidst global uncertainty
to remind yourself that your mind is not focusing on a problem that you can solve
right now, and then to find ways to let the worry go and focus on something else. You
might also use this tool with children if they are struggling to cope.
• Practise postponing your worry. Worry is insistent – it can make you feel as though
you have to engage with it right now. But you can experiment with postponing hypothetical worry, and many people find that this allows them to have a different relationship with their worries. In practice, this means deliberately setting aside time
each day to let yourself worry (e.g. 30 minutes at the end of each day). It can feel like
an odd thing to do at first! It also means that for the other 23.5 hours in the day you
try to let go of the worry until you get to your 'worry time'. Our Worry Postponement
exercise will guide you through the steps you need to give it a try.
• Speak to yourself with compassion. Worry can come from a place of concern - we
worry about others when we care for them. A traditional cognitive behavioural therapy
technique for working with negative, anxious, or upsetting thoughts is to write them
down and find a different way of responding to them. Using the Challenging Your
Thoughts With Compassion worksheet you can practise responding to your anxious
or worrying thoughts with kindness and compassion. We have provided a worked
example to get you started.
• Practice mindfulness. Learning and practicing mindfulness can help us to let go of
worries and bring ourselves back to the present moment. For example focusing on
the gentle movement of your breath or the sounds you hear around you, can serve as
helpful 'anchors' to come back to the present moment and let go of worries.
© 2020 Psychology Tools Limited
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