I’ve been reading through the book The Worry Trick by David A. Carbonell. I recommend this book for anyone who experiences generalized anxiety. The author explains that for some people with anxiety issues, some of the cognitive restructuring methods from CBT (cognitive behavioral therapy) aren’t helpful. He offered some alternative methods to beat anxiety and worry.
He suggests an exercise early in the book to help the reader become mindful of their worries. Every time one catches themselves in the act of worrying, they should take out a pack of tic tacs or mints, which they are to carry with them, and eat one.
The exercise isn’t meant to do anything other than to help you pay attention to when you are worrying. It’s simple, but I’m finding it to be very effective. It’s a small action, but just enough to disrupt the pattern of worrying. See, whenever I find myself thinking “what if,” the next thought that now comes into my mind is, “that’s another tic tac!” And then I don’t engage in the runaway train of worrisome thoughts. It’s interrupted right then and there. It’s so much easier to catch the runaway train right when it starts to run away, rather than to stop it once it’s been running awhile!
I started doing this at noon on September 11, and I’ll be doing this for one week. On day 6, I’ve been through more tic tac boxes than I thought I would go through. I’m halfway through my fourth. There are 38 tic tacs in a regular sized pack. That means I’ve been through 133 worry tic tacs. (And, this is under the assumption that I’ve been cognizant of every anxious thought I’ve had over the course of the week, which is unlikely.)
The first step towards changing anxious thoughts is noticing them. Once I catch myself thinking the words “what if,” now that I am more aware of it, I try to replace the second part of the sentence with something else. A favorite way to do this is to play “what if God was one of us?” in my head. (Other songs with “what if” work just as well!)