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How to Challenge Your Positive Beliefs About Worry

Worrying is a common and natural response to uncertainty, stress, or potential threats.

However, sometimes worrying can become excessive, intrusive and unproductive. If you find yourself worrying too much, you may have some positive beliefs about worry that keep you stuck in this habit. For example, you may think that worrying helps you cope, solve problems, motivate yourself, prepare for the worst, or show that you care.

While these beliefs may seem reasonable, they are often based on assumptions or biases. In fact, worrying can have many negative consequences, such as increasing your anxiety, impairing your concentration, interfering with your sleep, affecting your health, or reducing your enjoyment of life.

Therefore, it is important to challenge any positive beliefs about worry and examine whether they are really true and helpful. Here are some steps you can take to do this:

1. Identify your positive beliefs about worry

The first step is to become aware of what you believe about the benefits of worrying. You can use a journal, a worksheet, or a note app to write down your positive beliefs about worry. Some common ones are:

  • Worrying helps me find solutions to problems

  • Worrying helps me understand problems

  • Worrying motivates me to do things

  • Worrying prepares me for the worst

  • Worrying helps me avoid bad things

  • Worrying prevents bad things

  • Worrying is doing something

  • Worrying shows I care

2. Challenge your positive beliefs about worry

The next step is to question the validity and accuracy of your positive beliefs about worry.

CBT can be a helpful approach to help with questioning these beliefs and consider alternatives. Contact me to schedule a free 20 minute consultation if worrying has become excessive.


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