• Summary

• Introduction

• STEP 1
  Check out all physical symptoms

• STEP 2
  Understand your body's emergency response

• STEP 3
  Change your attitude!

• STEP 4
  Practice your breathing skills

• STEP 5
  Practice formal relaxation skills

• STEP 6
  Use paradox

• STEP 7
  Approach your goals through small steps

• STEP 8
  Handle your worries

Summary

Each of these five options

- negative thought stopping,
- postponing,
- writing them down,
- singing them, and
- taking "worry time"

will help you gain mastery over your thoughts. They give you the chance to control certain aspects of your worries instead of being controlled by them. Each of them prepares you for the next stage, which is to stop your worries and return to your daily activities.

Most people become physically tense and anxious when they worry. Once you choose to stop worrying, then be sure you take care of any physical tensions you are experiencing. Spend some time letting go of those tensions after you let go of your anxious thoughts. Practice some brief relaxation skills, like taking a few Calming Breaths or Calming Counts. Or, do something more physical, like taking a walk. Even taking a couple of laps around the outside of your house can help release some tensions and refocus your mind.