Get a spiral notebook specifically for your Worry List. When you start to feel anxious about something, write it down on your list. Doing so will allow you to calm your chaotic thoughts and confidently move on with your day.

What worries you?

As your worries sneak into your thoughts throughout the day, "gather them up" by jotting down those concerns onto your Worry List. Then, decide on a specific time you'll worry each day.

• You can set up as much time as you want ”” 15 minutes, 30 minutes, or even a whole hour to fret and worry.

When will you pencil in Worry Time?

When you start to worry throughout the day, say to yourself, "No, I'm not going to worry about that right now. I'll do it during Worry Time."

• Discover your power by abruptly ceasing your worry outside of Worry Time.
• You receive an immediate benefit from this action because it conserves your emotional energy, allowing you to feel more vigorous throughout your busy day.

How will you stop any worry that occurs spontaneously during the day?

Close the door. Turn off the television and your music. Avoid playing with your smartphone or electronic tablet during Worry Time. Set a timer for when you'll stop worrying. Now, get out your Worry List and worry.

• Do nothing but think about upsetting topics during your established time. When the timer goes off, stop your anxious thoughts. Strengthen your resolve to focus on the rest of your day free of worry.

Where will you conduct your Worry Time? How long is your timer set for?

Question your anxiety.

• For example, if you worry that people stare at you when you go out in public, take the opposite side. In this case, think, "Maybe people glance at me, but don't stare." You can easily test your opposite theory by going to the mall or grocery store and watching for people who do not look at you.
• You'll find the devil's advocate routine squelches MANY kinds of unsettling anxieties.

Have you tried playing devil's advocate?

If you can quickly determine whether the challenge at hand is solvable, you can then confidently proceed to put a solution into place to prevent future worry about that issue.

• Avoid confusing steadfastness with stubbornness. It's important to realize when it's time to make some changes.

Answer the question above...

Write these difficulties on a piece of paper, place them in a balloon, and float them up into the sky. In essence, tell yourself you must say "good-bye" to these particular worries because they don't really belong to you and you have no control over them. Continuing to worry about things outside of your control may drive you stir crazy. Stop it!

Are any particular worries not within your power to solve?