Using CBT to Reduce Worry

u003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-anxiety/u0022u003eUsing Cognitive Behavior Therapy (CBT) to Reduce Anxietyu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/reducing-avoidance-symptoms-cbt/u0022u003eReducing Avoidance with Cognitive Behavior Therapyu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-to-reduce-worry/u0022u003eUsing Cognitive Behavior Therapy (CBT) to Reduce Worryu003c/au003eu003c/liu003ernu003c/olu003e

u003ch5u003eu003cstrongu003eExercises:u003c/strongu003eu003c/h5u003ernThere will be exercises associated with each lesson that you will be able to u003ca href=u0022https://www.therecoveryvillage.com/wp-content/uploads/2021/01/CBT-for-Anxiety-Worksheets-compressed.pdfu0022u003edownload hereu003c/au003e or u003ca href=u0022https://recovery.force.com/app/s/login/?ec=302u0026amp;startURL=%2Fapp%2Fs%2Fu0022 target=u0022_blanku0022 rel=u0022noopener external nofollowu0022u003eaccess through our portal.u003c/au003ernu003ch5u003eu003cstrongu003eMedically-reviewed articles:u003c/strongu003eu003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/anxiety/#Types_of_Anxiety_Disordersu0022u003eTypes of Anxiety Disordersu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/anxiety/is-anxiety-genetic/u0022u003eIs Anxiety Genetic?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/anxiety/substance-abuse/u0022u003eIs Anxiety Linked to Addiction?u003c/au003eu003c/liu003ernu003c/ulu003ernu003ch5u003eProfessional Webinars:u003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/professionals/webinars/critical-events-stress-management/u0022u003eCritical Events and Stress Managementu003c/au003eu003c/liu003ernu003c/ulu003ernu003ch5u003eu003cstrongu003eOther Clinical Videos:u003c/strongu003eu003c/h5u003ernu003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/what-is-anxiety/u0022u003eWhat is Anxiety?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/what-causes-anxiety/u0022u003eWhat Causes Anxiety?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/anxiety-triggers/u0022u003eWhat are Anxiety Triggers?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-to-identify-anxiety-triggers/u0022u003eHow to Identify Anxiety Triggers?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-to-cope-with-anxiety/u0022u003eHow to Cope with Anxiety?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-to-get-help-anxiety/u0022u003eHow to Get Help for Anxiety?u003c/au003eu003c/liu003ernu003c/olu003e

u003ch3u003eUsing Cognitive Behavior Therapy (CBT) to Reduce Worryu003c/h3u003ernu003ciu003eIn this lesson we will discuss using cognitive behavioral therapy to reduce worry.u003c/iu003ernrnOne of the most common symptoms of anxiety is worry. Everyone worries. If you’re interested in reducing worry, it’s probably because you’ve decided your worry is excessive. That it intrudes in your life and keeps you from feeling happy.rnrnCBT techniques are based on the premise that we don’t actually need worry to keep our lives afloat.rnrnProblem-solving and letting go of needless worries are more effective approaches to healthy living.rnrnu003cbu003eIdentify your typical worriesu003c/bu003e. These are the things that interfere with your concentration during the day and keep you up at night.rnrnThings like: Am I going to lose my job? Is my best friend mad at me? Is my partner cheating on me? Will my bills get paid this month?rnrnu003cbu003eExamine the cost versus the benefit of those worries.u003c/bu003ernrnThe cost of excessive worry usually includes things like poor concentration, impaired focus and lost sleep. You may exasperate your friends and alienate colleagues with your constant worries.rnrnIt’s not that worry is irrational. In most cases, there is a kernel of truth to the worry. You might lose your job, your best friend may be mad at you, your partner could be cheating and your bills may not get paid. These things are theoretically possible, though probably highly unlikely.rnrnThat kernel of truth provides the benefit when you take time to examine it. Instead of worrying, you may have a problem you can solve.rnrnu003cbu003eWhat’s the likelihood that the worry is true?u003c/bu003ernrnWhat’s the probability on a scale of 1 to 100 that you’ll lose our job? Your friend is mad? Your partner is cheating? You can’t pay your bills? Often you can see that the likelihood is very low, maybe 5% or less that any of these things are likely. We don’t usually worry about rain when the chances are 5%. See if you can remind yourself of the low likelihood.rnrnu003cbu003eWhat’s the evidence in support of the worry?u003c/bu003ernrnIs there evidence your best friend is mad or your partner is cheating?rnrnIf there is literally no evidence your worry is realistic, it’s time to try to let go of that worry. When the worry comes, and it will, you must remind yourself that you’ve determined there is no evidence to support your worry. Then return to what you were doing. Keep reminding yourself of the facts and redirecting, allowing the worry to fade.rnrnRemember, everyone worries. It’s not the worry that’s the problem, it’s hanging onto a worry that’s baseless.rnrnu003cbu003eUse problem-solving to address your worry.u003c/bu003ernrnLet’s say you’ve identified a reasonably high likelihood that the event is possible, or decided your worry has some validity. Then it’s time to see if you can come up with a way to solve the problem.rnrnSay you’re worried about losing your job because your boss seemed a little cool during the last few weeks and you haven’t gotten any feedback about your performance. Try to come up with a plan to solve the problem of not knowing where you stand at work.rnrnu003cbu003ePlan Au003c/bu003e. Schedule a meeting with your boss to discuss your work, and maybe your concerns. You may get feedback that reassures you or you may receive constructive criticism that you can act on.rnrnIf you continue to worry, go to Plan B.rnrnu003cbu003ePlan B. u003c/bu003eSet yourself a reminder 30 days out to follow-up. This way, if the worry resurfaces, you can remind yourself that you put your plan in place and you will be following up in 30 days. Then set aside the worry for now.rnrnThe basic structure of problem-solving for worry is to:rnu003culu003ern tu003cli aria-level=u00221u0022u003eCome up with an action plan or two (Plans A and B) to solve the problem. Try Plan A, assess, try Plan B if necessary, assess, keep going. When the worry returns, remind yourself you have a plan.u003c/liu003ern tu003cli aria-level=u00221u0022u003eDistract yourself, or use relaxation skills, if a simple reminder isn’t enough.u003c/liu003ern tu003cli aria-level=u00221u0022u003eIdentify your favorite healthy distractions. Common healthy distractions include things like exercise, talking with a friend, listening to, or playing music, or reading.u003c/liu003ern tu003cli aria-level=u00221u0022u003eIdentify ways you can relax. These can include things like abdominal breathing, progressive relaxation, meditation, yoga, a hot bath or a hobby.u003c/liu003ernu003c/ulu003ernYou can always come up with another plan. Sometimes you realize there really isn’t much evidence to support the worry and it’s time to work on letting go. Remind yourself that worry isn’t what holds your life together.rnrnThank you for u003ca href=u0022https://www.therecoveryvillage.com/contact/u0022u003echoosing The Recovery Villageu003c/au003e.  If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.