Throw It In The Trash

Here's an antidote to chronic worry. Write down every problem you have on a piece of paper, one piece for each problem. Make a stack. Read the top paper in the stack. Spend a few minutes thinking about how to solve the problem and then throw the paper in the trash can. Repeat until the whole stack is gone. Then tell yourself you won't think about your worries again till tomorrow. That's it.

This technique works on the theory that most chronic worry is just an endless feedback loop-your mind spins around and around about the same things over and over. Here you allow yourself to think about each problem, but not obsess about it. This allows you to focus on finding solutions, and not just spin. It also allows you peace of mind for the rest of the day-you've done your worry work and can now relax.

Ryan, M.J. Instant Health And Happiness. Pg. 205.