Get 20% off an assessment this month when you try our services!
Worry and rumination
Step 1 Managing worries and rumination
Using the worry tree we can learn to create a plan for the worries we have an element of control over and let go of those we cannot.
Unless urgent we can postpone our worries using a worry window. Pick a time to tackle the practical worries and give the brain time to process the hypothetical ones. This can improve our quality of sleep.
Step 2 Breathing and refocusing on the present
Not exclusive but our focus of attention is very important:
Future focus (worry) = anxiety
Past focus (rumination) = depression
Present moment is usually where we feel at our best
Step 3 Problem solving the practical worries
1.) Identify the problem
2.) Identify any solutions
3.) Pros and cons to each
4.) Consider the importance of each pro and con
5.) Create an action plan
6.) Execute the plan
7.) Review and consider next steps
Step 4 Practicing mindfulness
See step 5 for further mindfulness videos. With all the techniques practice is key, including when we feel good.
Being non-judgemental is important when practicing, that mind will wander, lets congratulate ourselves for noticing the focus shifting and gently bring in back to the practice.
