http://www.therapycentralofroundrock.com Therapy Central of Round Rock, Texas http://www.therapycentralofroundrock.com
My Problems/Worries/Anxieties Worksheet (To-do List)
Most times when people are anxious it is because they have a lot on their minds and can't keep up with all of the various problems, projects or concerns in their lives. They start to lose sleep, feel unsettled and can begin to have mild to severe health problems as a result. What I've found that works for me is a simple method of getting my problems out of my head and onto paper in the form of a To-Do List. Here is how this works. You list your problems, worries or things you are anxious about in the space provided below and then answer the questions provided. If you follow this method this list of troubles becomes simply a to-do list. This page is just a template. You can print as many pages as you like and staple them together or buy a notebook and write this down freehand. Just do it...it works!
- Can I do anything about this AT ALL, EVER? (This is a problem you can NEVER do anything about like the color of the sky or the size of your feet. If there is nothing you can do about the problem you cross through that problem and forget about it. Really, forget about it because THERE IS NOTHING YOU CAN DO ABOUT IT, okay?!)
-Can I do anything about this RIGHT NOW? (This is something that you've been avoiding doing usually because it's unpleasant but can be taken care of immediately like calling someone and apologizing, cleaning the house or doing your homework. If you can do whatever it is right now DO IT RIGHT NOW and then cross it off your list and forget about it!)
-Can I do anything about this TODAY? (This is something that you can do today but be specific about the time when you will take care of this problem. For example. "The DMV is not open yet and I have to work until 4pm but I can go and pay that ticket after work so I won't have to worry about that anymore." When you pay the ticket cross it off your list and forget about it!)
-If not today then WHEN, exactly? (When can I do something about this problem if it is not RIGHT NOW or TODAY sometime? Be specific. "I can get new tires for my car on the 1 st of this month, after work because that is when I get paid" and then do it and cross it off your list and forget about it!)
As you work your way through your list your sense of peace will begin to increase
and your stress and anxiety will begin to decline. In the end you will have
reduced your worries to a list of scratched through items that have become
accomplishments!
Anyone can do this and it really does work. This may not be fun or easy. Many
times the things on your list are things you've been avoiding dealing with for
weeks, months or years. Stop letting those things control your life. Take control.
Just do it! The question to ask yourself is:
CAN I DO ANYTHING ABOUT THIS:
AT ALL? RIGHT NOW? TODAY? WHEN, exactly?
1.) Forcast for picnic is bleak
(Can't change. Hope for the best.)
2.) Fight with Mom
(Apologize to Mom)
3.) Outstanding ticket
(Pay ticket today)
4.) Tires are getting worn out
(Get new tires on the 1st of month)
5.)
6.)
7.)
8.)
9.)
10.)
As you finish each task on your list, cross through it and then forget about it. It is no longer a problem to cause you stress or anxiety! Let us know how this works for you! BACK>