A colleague of mine who specializes in the treatment of anxiety disorders has a small poster in his office that reads “.” If you just chuckled, that is probably because you know exactly how common this experience is for those of us who feel anxiety as a daily occurrence. Worry is a constant companion and triggers are everywhere, causing our brains to jump from one worry to another in a never-ending domino effect.
But what if I told you that, while these worries are conscious and can be identified and verbalized, the way that yourbrain works can contribute to ongoing rumination? Conversely, there are things that you can do to “hack” your unconscious mind and help yourself worry less and more effectively. A simple two-step process, if practiced regularly and with some dedication, can do wonders to help you quiet your worry thoughts.
Think about this scenario: You are driving/commuting home from work. You have a list in your head of tasks and chores you need to accomplish when you return home, but the reality is that you cannot begin working on any of them until you arrive. So you remind yourself that you will be home in 45 minutes and then deal with the list. Similarly, scheduling your worry allows you to experience relief from assuming some control, while alsodelegating those worries to some unknown future time.
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