What To Do During The Worry Hour To Actively Handle Anxiety

ByPsychologist & Therapist Jenny Rapp 9th January 202013th February 2021

Today’s post continues with how to use the worry hour in order to reduce anxiety as well as get more positive feelings, less intense negative feelings and more adaptive behavioural responses.

This post continues with what to do during the worry hour, more specifically how to analyse your thoughts.

During the worry hour write down for every theme:

what is the theme
what the disturbing thought, the what if
the result/catastrophe that you fear
if the catastrophical thought is productive ( = likely AND a possible action can be taken) or unproductive ( 3 unlikely OR impossible to influence)
what activity you should plan if the theme is productive or let go if the theme is unproductive
how much time you spent on the theme in total
how you manage to get out of the thought
how you feel after the thought/theme have left you.

More about the worry hour next week

Courses in effective stress management, healing exhaustion and strengthening self-esteem at https://www.jennyrappbefree.com/

Stress – The 2d building block: Part 1 – Handle your stress sources

ByPsychologist & Therapist Jenny Rapp 4th September 201811th September 2018

There are 3 important building blocks of stress management: 1) regulate you stress level, se techniques in earlier post 2) handle stress sources and 3) use stress management habits. The second building block, handle your stress sources, is about 2 main components: 1) secure sufficient recovery and 2) minimize stress sources or their intensity as…

Anxiety & Mood

How To Handle Productive Thoughts During The Worry Hour In Order To Reduce Anxiety

ByPsychologist & Therapist Jenny Rapp 16th January 202013th February 2021

Today’s post continues with how to use the worry hour in order to reduce anxiety as well as get more positive feelings, less intense negative feelings and more adaptive behavioural responses. Use traditional problem solving for the productive/useful thoughts: Think of your possible solutions, including actions that needs to be taken by you and weigh…

Feelings: Fear and anxiety, what’s the difference?

ByPsychologist & Therapist Jenny Rapp 15th September 20186th October 2018

Imagine giving a speech here? Do not worry if your stomach cringes, giving a speech is one of the things the majority of people fear the most. Fear is an extremely important feeling since it has a huge survival value. It makes us instantly react to perceived threats by avoiding the danger and instead seeking…

Anxiety & Mood

Use the Worry-Hour To Make Less Room For Anxiety & Stress

ByPsychologist & Therapist Jenny Rapp 5th December 201913th February 2021

In Cognitive behavioural therapy, CBT, the common view is that anxiety is triggered by anxiety inducing thoughts concerning various fears. Today’s post continues on the 3d step in traditional CBT, which is about creating an alternative response to your thoughts in previous exercises, which in turn likely can create less anxiety and other, more positive…

Anxiety & Mood | Stress

What You Can Do If Worrying Thoughts Are Created By Stress

ByPsychologist & Therapist Jenny Rapp 27th August 201921st June 2021

Here continues a summary of my posts on how to recover as quickly as possible from more serious stress and exhaustion symptoms. This post continues with how to handle stressful thoughts, such as anxiety and rumination, as it is crucial to learn to steer one’s thoughts in order to reduce the stress level and create…

Anxiety & Mood | Healthy Routines | Mood | Self image | Stress

Stress: Exercise is Key

ByPsychologist & Therapist Jenny Rapp 28th August 201822nd September 2018

You have heard it before, but one of the absolute best way of handling stress short and long run in addition to recovery activities, see last week’s post, is exercise. Research has shown that both aerobic exercises, like walking, running, swimming and biking, and building muscles, as in strength training but also work around the…

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