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worry reduction techniques

May 24th, 2008

Is it time to re-run this again? I believe so. The asthma (knock wood) seems to be under control, but it’s on my mind. Our yard squirrel, the one who jealousy guards the compost bin — it’s his. All his. Get away — is fighting with a plastic bread wrapper, in an attempt to get the bread out of it. (Why did I throw plastic bags filled with bread crusts, cilantro-gone-bad, and parsley-gone-bad into the yard? Because I was too lazy to walk to the compost bin, that’s why. Why is the house a mess? Because I work too much and am never home. Yard? Does need to be mowed, thanks. Garden? Halfway planted. Halfway only counts in horseshoes and hand grenades, y’know?)

We’ve decided to start playing tennis, the four of us. I’ve played tennis maybe three times in my life. Possibly four.

I’m expecting a few people for a school planning meeting to come by in an hour. My kitchen is covered in sugar ants. My family? Sleeping like angels. Why didn’t I stay in bed? Yes, worry reduction, please:

Worry Reduction Techniques

1. When I find myself worrying, I will divert my attention from the future (or past) to the present.
2. The worst is very unlikely to occur, even if it does, I will handle it.
3. I will try to take one thing and one day at a time.
4. Relaxation will reduce both worrying and anxiety.
5. I will do planning but reduce my worrying.
6. Worry is irrelevant.
7. I am not in charge of anyone else’s thoughts, feelings and behaviors.
8. People and situations do not upset me, I do.
9. I will recognize and let go of those things that I cannot change.
10. I will stop worrying now.


  1. projectmommy says

    I’ll have to try your techniques. I find myself worrying a lot of the time. I also have panic attacks. They’r no fun. I hate spring when all the ants come out! Oh no!

    May 24th, 2008 | #

  2. edj says

    sigh…I could use some of those but not all…I’m too worried to relax!!

    May 24th, 2008 | #

  3. Laura says

    Does this work?!

    Will it work with the wake up in the middle of the night worries that keep you from going back to sleep?

    You should add BREATHE to the list. I, invariably, find myself taking small, shallow breaths when I’m anxious or worried. I almost hold my breath… I do hope you’re feeling better today.

    May 26th, 2008 | #

  4. Vixen says

    If I dared (which I won’t) to say #2 out loud (or in my head) that would be a guarantee that the worst would happen. It’s a curse I have learned to live with.

    Happy Memorial Day!

    May 26th, 2008 | #

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