Worry
worry is a choice
worry is saying I can’t handle life using ‘what if’ worst case scenarios
pondering is planning to deal with likely scenarios such as ‘when I get a flat tire I’ll reinflate with my portable compressor’ and is self helping
worst case scenarios are self defeating and create crap emotions
What is the situation that you are upset about?
Answer: An imaginary situation I cooked up in my head
What are the unhealthy negative emotions that you are experiencing?
Answer: depression rage anxiety shame embarrassment hurt guilt jealousy
What self-defeating behaviors would you like to change?
Answer: withdrawal avoiding social contact procrastination
What demand are you making about the situation?
Answer: Life must be easy, without discomfort or inconvenience. I must do well and win the approval of others or else I am no good. Other people must do “the right thing” or else they are no good and deserve to be punished.
Dispute: is any of this true?
Rational Belief: there is no evidence for these beliefs
What are your new healthy negative emotions?
Answer: sadness annoyance concern regret disappointment
What are your new self-helping behaviors?
Answer: talking to strangers asking for what I want creating new artwork tackling unpleasant tasks without needless delay exercising ordering healthy take out treats from Sophie's
