One of my issues with anxiety is that the irrational part of me believes that I am only successful at solving problems by worrying. (if I am not totally anxious about a problem - I won't act, it won't get solved, things will go horribly wrong- my greatest fear). So in order to short circuit this belief I am going to journal each problem and solution with a specific set of steps.

For each problem I have I am going to take a moment to write it in my journal. I am going to follow these steps (and write down results) to resolve the issue. My hope is that by journalling and taking specific actions to resolve a situation and continuing to the next step that eventually I'll "believe" myself that I can solve problems without all the useless worry -

So here are the steps to write down and resolve for each problem:

I. Problem Exploration
1. State the Problem.
A. State what the problem is
B. Restate the problem
C. State the problem more
2. Clarify the Problem.
A. Define the Key terms of the problem.
B. Articulate the assumptions
C. Obtain needed information
3. Explain the Problem.
A. Discuss the problem with someone else.
B. Look at the problem from different viewpoints.
C. Ask a series of whys.
4. Put the Problem in Context.
A. What is the history of the problem?
B. What is the problem environment?
C. What are the constraints?
II. Goal Establishment
1. Consider Ideal Goals.
2. Establish Practical Goals.
III. Idea Generation
1. Generate Ideas for Possible Solutions.
IV. Idea Selection
1. Evaluate the possibilities.
2. Choose the solution(s).
V. Implementation
1. Try the solution.
2. Make adjustments.
VI. Evaluation
1. Determine whether the solution worked.

Great idea. Glad to see you developing a plan to solve your problems. Let us know how it goes...
Tammy

I must as I hate anxiety and depression, I also find that If I don't work myself up into a frenzy and get anxious I am less likely to try as hard to do well, especially in school.

I have been having a hrad time recently, I hate the sadness, but like the wieght loss because of my appetite loss.

I defintiely do not want to stay anxious and depressed, but I am glad that I have something in common with someone.

yahoo33 ... I didn`t know I was doing that till I read your post and ,yes I do that too . Humm now I have to stop and think that I don`t have to worry to solve a problem.I got that from my mother she could worry her self in to a mess.Not memtioning that to blame her it just came out in memory .I am not going to should all over againe. In my family it is a sign that you have grown up if you worry. Yes it is better than the opposite and that would be to not care .LOL go figure my family but,I still love them I will find better ways to solve problems .Like today my furnace had a problem but I handled it ok I called a sevice man which others would have done. But I also asked about the efficiency of the one I have .Was not good at all but next week they are going to come to my house and do a evaluation of the system .So hey that went well . Now we have a plan to deal with problems not just worrys. Keep up the good work and Yahoo we are going to make it .

I believe journaling is THE one biggest step to a better life. I have had success by writing down my fears/thoughts and rationalizing what I'm going through. It is a powerful medium and it has helped. I have a long way to go, but at the same time...I know I am getting better by using the coping skills to their fullest.

It also helps me to go back through and read my entries even when I feel good...as sort of a way to prevent some negativity.

I found that a lot of my worrying is really obsessive scary stuff. so an example... I'd worry that I just had a really negative thought about God. So then I get scared because I might make God mad. Then I obsessively appologize in my mind and go on and on overanalyzing it. I used that idea Lucinda gave about leaving your worries until a certain time at night and I usually forget about the silly stuff. I also just say to myself 'I can tell this thought isn't going anywhere good, its a scary obsessive thought and I'm not giving it any power because it doesn't have any. That really works for me!

Cheers!

Deb