1. Thought Stopping
- When the worrying thought or image comes, shout “STOP” to yourself.
- Then, picture a big, red, stop sign.
2. Attention Grabbing Tasks:
Tasks must be active and engaging, not passive. Examples include:
- Crossword Puzzles
- Playing a musical instrument or singing
- Build models (e.g. model trains, airplanes)
3. The “Worry Box”
- Set aside specified time to worry.
- Limit worry and obsession only to those times.
4. Write it down!
5. Schedule Compulsions and Worry-Related Behaviors
- Don’t wait until anxiety builds; plan specific time for compulsive behaviors.
- Steadily increase the period of time between worry-related behaviors.