Coach Yourself
First, we want to try a bit 'self-coaching. Even better, if you are a coach or a good friend can listen, to ask difficult questions and not stop, go through this workbook with them.
Let's really make sure that your concerns habits, pick apart and questioned. So often we take for granted our behavior. If you start with us your reasons for this behavior is to be more aware, and increases theThe power to do something about it.
Who else can influence before, if I'm interested? This may directly or indirectly. Think about your behavior towards those who come into contact if worried mode.
According to Who am I, if I care?
Third How does this picture of me as an attack anxious in the picture with which I want from me? Examine the gap between the two images.
Fourth What are the benefits for torture?
Think of a concernYou, or the habit of worrying in general. Have fun with this question – think of an idea to write at least three advantages, even if with a wink. (To help, here are my three potential benefits of worried about my husband to arrive late:
a) I would much sympathy – "poor me";
b) I can be a drama queen;
c) I do not think cooking dinner or cleaning the kitchen – are too worried! Do
Fifth What happens if there is nothing to worry about my habit? In five years? Do in 10 years?
Sixth What could change my relationships, life and work, if I do not consider myself a pessimist?
Some Worry-busting exercises and tips
Ration Yourself First – have a "Worry Time" – is planned in your diary and stick to it. Not more than ten minutes a day.
According Brainstorm all your worries – Big and Little- Now write each idea against an alternative, more realistic thought.
Third Insert your concerns and ask a friend for every read to you – like them, ask them to roll 'concerns. They act as if you and your job is to play "Devil's Advocate" challenge and make any worries. The goal of the game for you is the last word, as the devil's advocate they have. The goal is to retrain your thoughts in a positive and LEDThinking.
Play the 4th with your voice Worry – Exercise 1!
Enter the voice of a character with "life". Call Dobby (the small house elf of Harry Potter) in the interest of the illustration. Now try to talk to this little house elf. Dobby could begin as follows:
"But teacher., If the Dark Lord comes tonight?" Listen Dobby's set high, his voice a bit 'plaintive, see the big ears and wringing her hands, is abit 'ridiculous, is not it? Harry Potter responded to Dobby?
How will you respond Dobby the equivalent?
Play the fifth with Your Voice Worry – Exercise 2!
Now you try, the voice volume up and down, changing his voice begins to sing. And the concern of the singing voice, is concerned about the song to the tune of Kylie Minogue "I'd be so happy?" Once you had a good old piece, and turn the volume backright down until you hear the voice worries at all!
Sixth If your concerns have become almost mechanically, with a rhythum up and go (if you always have the same thoughts again and again) leads to stop doing something physical or something that your concentration. Here are some ideas:
a) run up and down the stairs.
b) snap an elastic band on your wrist – ouch!
c) To say the alphabet backwards.
d)Meditate – the wind in the trees, washing machine, the flame of a candle ..
The possibilities are endless, the key is to get out of your way!
7th step-by-step exercise for reprogramming Worry
a) Write what you are worried in a notebook. What is the worst thing that could happen?
b) How the "worst case handle" Think.
C) If you have control of theseWorry? What can be done to reduce the possibility of such concerns into a reality? Where can I do?
d) the negative thoughts that you think you can not take any action research. Which of these have inflated or distorted? That have little basis in reality?
e) Now write an opposite or alternative to the scary thought.
f) alternatives to memorize. Every time you start thinking about it, replace theoriginal concerns with the new thinking positive thoughts.
And finally, the prayer of serenity hand, if you start to worry. You can ask anyone, be it God, the universe or your higher self …
Give me the serenity to accept the things I can not change, courage to change things and to me the wisdom to know the difference.
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