Noah Clyman's 7 Day Worry Challenge! (part 4)
5/2/2012
Worry Challenge; Day 6: Go to yourself for advice
One of the quirks we have is that we seem to be terrible at dealing with our own problems, but we’re usually pretty good at solving other people’s. Why not use this bit of psychological irony as a tool to help you worry less?
Today’s assignment: Imagine that someone is sitting in a chair opposite you. He or she has come to you for advice. For whatever reason, this person values your opinion and guidance. Even more strangely, he or she has the same worry you have. Restrain yourself from your first impulse – throwing your hands up in frustration – and reach deeply into your storehouse of wisdom. You may find that you can come up with some wonderful ideas. You are an incredible solution-finder. Some share these ideas with yourself.
Worry Challenge; Day 7: Talk about it
How are you doing so far? Do you notice that as you apply these tools the intensity and frequency of your worry changes? Are there some worries that fade away and others that hang around? For these worries, I suggest you talk about it with someone.
We feel better and worry less when we’ve had an opportunity to talk to someone about those things that are bothering us. When we can get our worries on the table, say them out loud, it gives us some perspective, and with this perspective can come greater feelings of control and hope. You need, of course, someone to tell your worries to. That person could be a family member, a friend, or a therapist.
Some of my best therapy sessions have resulted not from my brilliant insights, but from just letting my clients talk about their worries.
Today’s assignment: Share your worries with someone. Allow this person to offer support, guidance, and compassion.
Worry Challenge Results; Review what you’ve learned
Congratulations! You’ve reached the finish line of the Noah Clyman 7 Day Worry Challenge. How did it go? What did you learn? What strategies did you like best? Why? Where there any challenges along the way? What benefits did you get from these exercises?
Let’s review what we’ve learned.
Tools for conquering worry:
1. List your worries and write about them
2. Schedule worry time
3. Cut our your catastrophizing
4. Ask yourself some good questions
5. Use coping self-talk
6. Go to yourself for advice
7. Talk about it
Final assignment: Now is the time to create your ongoing plan to manage worry effectively moving forward. Come up with a “worry plan” for each day moving forward. Your plan could be identical to the 7 steps outlined above, or you could make some changes. Find a plan that works for you and write your plan in your notebook or day planner.
I would love to hear about your results! Use the message board to anonymously share your experience.
