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UR Medicine


Getting Out of the Worry Loop

Worry is similar to an autoimmune response—attacking your thoughts with negative self-talk, frightening images, and fear. It can feel impossible to fight off or flee this negative feedback loop. Relief comes with a plan. Create one that targets the “what ifs” that are keeping you in turmoil. Experiment to see if this exercise empowers you and releases worry’s grip. Write: “The problem or issue I am worried about right now is (describe the problem or threat). If this problem continues, these results may follow (list all realistic possible and adverse outcomes). To help prevent these things from happening, I will: (list action steps you will take.) 


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