1. 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

2. 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