The Worry Spidergram
To make your own, follow the steps below:
- Draw a bubble in the center of your paper and write “My Worries” inside.
- Draw surrounding bubbles and fill them with your worries and concerns.
- Get a new page and put one of the surrounding worries into the center bubble.
- Add surrounding bubbles with the following headings: Event, Initial Feelings, Initial Thoughts, Thoughts After Reflection, Reframing Learning.
- Continue to break down the worry into smaller and smaller bubbles.
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How To Start A Worry Journal
Ask yourself:
- What are you really worried about?
- What do you fear is going to happen?
- Where might the worry have come from?
Start writing:
- Grab a pen and paper and write down everything you’re worried about, big and small.
- Set a 3...
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Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not stuck in a constant state of worry.
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Find the real sore points
Once you've collected your fragments of responses, pass it through a second tier of questions that is more pointed to find out what lies behind the initial associations and impressions. If you're upset with someone, ask, "What part of myself feels danger here?"
This process will t...
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