Replay track 1 for more information on this technique.
Client is given following questions to answer in his or her journal regarding specific obsessive thoughts.
- When I’m in any situation that causes anxiety, what is my automatic negative thought or thoughts?
- What is the core negative thought—the notion that goes to the heart of what makes me anxious?
- Is this core negative thought both logical and true?
- If the core negative thought is not logical or true, or mostly exaggerated, what is a more rational response? Can I construct a thought that is both more accurate and more compassionate toward myself and other people?
Replay Track 5 for more information on this technique.
Client follows subsequent guidelines for setting aside a time to worry.
- Limit your worrying to fifteen to thirty minutes each day, once a day.
- Try to pick a time of day when you can be alone by yourself to worry, and stick with that time.
- Really let yourself get into your worrying. Try to cover any issues or problems you purposefully stopped yourself from worrying about during the previous twenty-four hours.
- At any other time during the day when you start to worry, say to yourself, "Stop! Save it for worry time."
- Make every effort to stick with this strategy. When you tell yourself to stop, then stop. When you let yourself worry, then worry.