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UR Medicine


Have a Plan to Manage Worry

Studies have shown that worry can take years off your life. Lack of sleep, for example, can be a risk factor for Alzheimer’s disease. Personal strategies for managing worry are therefore as important as diet, exercise, and not smoking. Cope with worry by taking action with questions and exercises that help you gain control of the target issue.

  1. Talk about what’s worrying you with a significant other, spouse, partner, or trusted friend.
  2. Get sound facts about the “what ifs” so worry does not cause your imagination to run away with you.
  3. Jot down your worries on paper so you can clearly see what they are.
  4. Consider how unrealistic each of your worries really is.
  5. Write down a strategy or intervention step for each worry.
  6. Decide on a timeline for implementing each strategy.
  7. Repeat the steps above, daily if needed, to feel relief and gain better control over your worries.

Use these skills when worries overtake you, and make them a part of your life management playbook. (Seek professional counseling if you continue to struggle with worry associated with past events you can’t change.) Contact your EAP at (585) 475-0432 or visit

For UR Employees

Join Well-U for a PAWsitive Attitude event Tuesday, January 26 from 11:30 a.m.-1:00 p.m. in Rush Rhees Library, River Campus. Interacting with friendly therapy dogs is scientifically proven to lower blood pressure and anxiety and release calming endorphins. No registration required.

Global Administrator | 1/11/2016

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