Having used the worry tree and decided that the problem is happening now and is something you have control over, the next step is to work out what to do about it. You may find following the next four questions helpful. You can print this and put it somewhere visible to remind you.
Question |
Your answer |
1. What is the problem?
Write the problem down. If you have more than one, write them all down. Be specific. If you have more than one problem, which is the most important? |
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2. What’s the solution?
Write as many solutions as possible. If it helps, think about what things have helped in the past. What would you advise others facing a similar problem? What are the pros and cons of each solution? |
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3. What’s the plan?
What things do you need to achieve the solution? What things may get in the way? What can you do to stop them, should this happen? What resources do you have to help you (e.g. support from family and friends)? |
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4. Try the solution and review what happens.
Did it work? If so, why was it helpful? If not, why didn’t it? Did anything get in the way? What other solutions might you try? Always reward yourself for giving it a go. |
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