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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.
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