Sample idea for #4: Let Your Emotions Flow

Challenge the worry cycle

Researchers have found that excessive worry is at the heart of most people's anxiety (Roemer & Borkovec, 1997). Consequently, it helps to be mindful of the worry cycle as it gets started. Notice what leads to worry, and be aware of when your thoughts begin to spin out of control. Then challenge the worry cycle by asking questions designed to dismantle it:

• What is the probability that the catastrophes I fear will actually happen?
  
  
• Am I exaggerating the facts?
  
  
• Is it actually true that there are no alternatives to this negative outcome, or are there other possible outcomes?
  
  
• Does my continual recycling of these worrisome thoughts actually help me?
  
  
• What can I do to impact this worry process?