The document outlines 9 steps to stop worry: 1) List out worries, 2) Analyze themes and what can/can't be controlled, 3) Accept uncontrollable worries, 4) Normalize worries by repeating them, 5) Challenge yourself with scary tasks, 6) Focus on the present moment, 7) Consider likelihood of worries, 8) Express emotions through screaming or throwing things, 9) Talk to someone about worries. The overall message is that worry takes extremes and expressing worries can help ease them.

1. 9 Steps to Stop Worry in its
Tracks
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2. TITLE / 9 Steps to Stop Worry in its Tracks
Worry. It's so easy to let the cares of the day get in the way of getting things done.
Especially if you're someone who finds it easy to find a worst-case scenario in every
silver lining.
So, what should you do if you find yourself caught up in a world of 'what if'
scenarios? Simple. You stop worry in its tracks with these simple techniques.
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3. TITLE / 9 Steps to Stop Worry in its Tracks
List it Out
Start by figuring out what's worrying you. Grab a paper and pencil and jot down
everything vying for your attention.
Analyze What's Going On
With your list in front of you, examine the things you've written down. Are there any
themes to your worry? Is this worry something you can do something about? Keep in
mind, sometimes worry is a good thing, as it can lead you to positive action steps
(worrying about moving next week means you might help provide impetus to finish
packing up your apartment). On the other hand, some worry you can't do anything
about, especially if the object of your worry is outside of your control.
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4. TITLE / 9 Steps to Stop Worry in its Tracks
Accept
With the productive worries out of the way, you're going to focus now on the
unproductive ones. Accept there are just some things you can't do anything about.
Normalize the Situation
Now repeat the worry, over and over again, until the words become meaningless. If
you're worried about your job, say out loud, "I may get fired" until the words lose
their power.
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5. TITLE / 9 Steps to Stop Worry in its Tracks
Challenge Yourself
Worry makes you uncomfortable because you're focusing on the feelings associated
with fear. With this in mind, try things you find scary, such as public speaking or
trying something new. Become used to the feeling of uncertainty, even embracing it.
Be Here Now
Worriers are time travelers, focused on the future. Instead of concentrating on what
might happen later, look at this instant instead. What's going on right now?
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6. TITLE / 9 Steps to Stop Worry in its Tracks
Realize it's Really Not That Bad
Worrying takes things to extremes. Very rarely are things quite so dire. Dial back the
fear by asking yourself honestly, what's really most likely to happen.
Cry. Scream. Throw Things.
It's ok to express your emotions. Bottling them up only makes what you're worried
about, worse. If you're angry or upset, find a way to vent this (safely). Scream into a
pillow, then throw it across the room if you need to.
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7. TITLE / 9 Steps to Stop Worry in its Tracks
Talk
Find someone who's a great listener and take your worries to them. If necessary,
check-in with a counselor. Expressing your fears does wonders for easing them.
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8. TITLE / 9 Steps to Stop Worry in its Tracks
Remember, worry doesn't have to rule your life. You're in charge of your thoughts.
Take back control. You'll be amazed at how good it feels!
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