How do you worry?
No, I’m not asking ‘why’ do you worry. You already know that and insight requires new information.
I’m asking what you do on the inside – in your mind – when you worry, because we each do it differently.
Do you worry in pictures? Imagine movies of things going wrong? Seeing the worst case scenario?
Or do you worry in sounds? Do you tell yourself off, or use a stressed or panicky voice for your internal dialogue? Do you hear the worst things that others might say?
Or is it a physical sensation? Do you get a sinking feeling or a sense of dread?
Do you do a combination of these when you worry?
Here’s how to change that.
- Pick a specific thing you worry about
- What do you do on the inside when you worry? What is the process? Is it picures, sounds or sensations?
- Now change the process:
- for pictures or movies: pause the action. Turn down the colour and push the image into the distance.
- for sounds and internal dialogue: turn the volume down, change the voice to a goofy-sounding one and move the sound into the distance.
- for sensations: if the feeling moves, slow it down. Move it outside your body and turn it upside down.
- Take a deep breath and let it out again.
- There are things you have enjoyed in the past. Some you have enjoyed a little bit, while others were much more fun. Choose one of these memories and build it up instead:
- for pictures or movies: Turn up the colour of the pleasant image and pull the image towards you.
- for sounds and internal dialogue: turn the volume up, change the voice to an even more pleasant-sounding one and move the sound closer.
- for sensations: if the good feeling moves, let it move faster.
If you understand what you do on the inside when you worry, you can begin to change it.How to Stop a Worry by firstname.lastname@example.org