how to lessen worry frequency it’s likely to help most if you use several of these methods: regular physical exercise several times weekly regular use of well taught applied relaxations skills clarify & correct any beliefs that worry is helpful use worry records to show worrying is a waste of time learn effective methods of active problem solving desensitise to most upsetting worries using loop tapes use therapeutic writing to work through particular fears identify times & situations when most vulnerable to worry & try to reduce exposure to these times/situations tom borkovec research on adding interpersonal focus

can add interpersonal focus too plus deepening emotional & inter- personal contact with self & others plus living more to our own inner values plus focus on the present moment cbt involving applied relaxation, imagery methods & various cognitive challenges