Anxiety often stems from catastrophic thinking, and/or imagining worst-case scenarios without evidence.
The good news is, to deal with anxiety, grounded in Cognitive Behavioral Therapy (CBT), we can all try this 4-step "worry postponement" technique:
1) Notice the worry: Label it neutrally, e.g., "I'm having an anxious thought about the future."
2) Schedule it: Set a 15-minute "worry time" later in the day. Write the concern down and postpone rumination until then.
3) Redirect attention: Engage in a present-focused activity, like mindful breathing, reading a book, taking a walk or completing a task, to interrupt the cycle.
4) Review during worry time: Examine evidence for/against the fear; often, it loses power.
Studies show that this technique reduces anxiety by 30-50% over a few weeks, building tolerance for uncertainty.
Make sure to practice daily for lasting relief!
The good news is, to deal with anxiety, grounded in Cognitive Behavioral Therapy (CBT), we can all try this 4-step "worry postponement" technique:
1) Notice the worry: Label it neutrally, e.g., "I'm having an anxious thought about the future."
2) Schedule it: Set a 15-minute "worry time" later in the day. Write the concern down and postpone rumination until then.
3) Redirect attention: Engage in a present-focused activity, like mindful breathing, reading a book, taking a walk or completing a task, to interrupt the cycle.
4) Review during worry time: Examine evidence for/against the fear; often, it loses power.
Studies show that this technique reduces anxiety by 30-50% over a few weeks, building tolerance for uncertainty.
Make sure to practice daily for lasting relief!
