Stage 2 · Lesson 7 of 7
Worry time and problem solving
Worry falls into two kinds. Practical worries are about real problems you can act on now, such as an assignment due Friday. Hypothetical worries are "what if" chains about things you cannot control or that may never happen.
For practical worries, use simple problem solving: define the problem, list possible steps, pick one, do it, then review. For hypothetical worries, many CBT programmes suggest a daily worry time: 15 minutes at a fixed time when you allow yourself to worry on paper.
When a worry pops up during the day, write it down and postpone it. Many people find that by worry time, several worries no longer matter.
Common traptrying to solve hypothetical worries, which only feeds them, or postponing practical ones that need action.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with· follow one of these
- GuideFreeDoing What Matters in Times of Stress (WHO)
World Health Organization
WHO's illustrated guide: grounding, unhooking from thoughts and acting on what matters
- VideoFreeHow to Make Stress Your Friend (Kelly McGonigal, TEDGlobal 2013)
Kelly McGonigal (TEDGlobal 2013)
A short talk on how the way you see stress changes how it affects you
Practise
Free guided breathing and calming exercises to practise daily
- moodgymPaid
A free online CBT programme for spotting and questioning unhelpful thoughts
Keep handy
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).