There are a number of CBT techniques that are commonly used to help
people challenge worry including: thought records, thought stopping,
worry time, challenging the value of worry, problem solving, experiments
to increase intolerance of uncertainty and cognitive exposure. Let’s
take a look at them one at a time:
Challenging the Value of
Worry: Many people who worry find it difficult to challenge their worry
because of their basic beliefs about worrying. As we discussed before,
worry a little about a problem makes some sense because it can lead to
the identification of a problem and problem solving. On the other hand,
worrying more that a little usually doesn’t get you any further ahead.
Worrying that doesn’t lead pretty quickly to problem solving doesn’t get
you anywhere. Unfortunately, many people who worry have beliefs about
worrying that encourage them to worry more, rather than less. For
example, if you have beliefs such as “Worrying makes me a better
person,” Worrying helps me to solve problems,” “Worrying helps me do a
better job,” and “Worrying about something makes it more likely that it
will happen,” you may want to spend some time challenging those beliefs
about worry and what worry does for you.
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