ࡱ> n9vpowww.thelifemanagementalliance.com/ DyK "www.thelifemanagementalliance.comyK Thttp://www.thelifemanagementalliance.com/Oh+'0 0< X d p |THE WORRY, ANXIETY PACKET.HE Keith D. GarrickY PeiteitNormal.Keith D. GarrickY P6itMicrosoft Word 10.0@:@va@/@@vag$՜.+,D՜.+,h$ hp  %The Garrick Financial Alliance, Inc.eM*O THE WORRY, ANXIETY PACKET Title\ 8@ _PID_HLINKSAB*http://www.thelife THE WORRY, ANXIETY PACKET The Choices The Acknowledgements The Commitments The Tools The Worry Record Journal Resources THE CHOICES Draft, but very usable now. I CHOOSE NOW: (by placing a check mark in the block; reject it by drawing a line through it all boxes must be marked in some way, or a choice is not being clearly made.) WORRYALIVENESS FORMCHECKBOX  Worry about things being perfect FORMCHECKBOX  Be happier, accept very good FORMCHECKBOX  To worry and FORMCHECKBOX  To learn how to overcome worry.   FORMCHECKBOX  live a self-imposed purgatory  FORMCHECKBOX  Be free  FORMCHECKBOX  feel bad  FORMCHECKBOX  Feel relaxed and free  FORMCHECKBOX  be stressed out  FORMCHECKBOX  Virtually no stress  FORMCHECKBOX  waste precious moments of my life  FORMCHECKBOX  Use my moments for great experiences.  FORMCHECKBOX  perpetrate a vicious cycle of frightening thoughts and anxious responses.  FORMCHECKBOX  Stop all needless unproductive thoughts FORMCHECKBOX  To believe that I cannot give up excess worry because I need it. FORMCHECKBOX  To know others have done it, so I can. FORMCHECKBOX  To not be able to give as much to other people. FORMCHECKBOX  To be free enough to give much more. FORMCHECKBOX  To be:   FORMCHECKBOX  Anxious FORMCHECKBOX  Calm  FORMCHECKBOX  Fearful FORMCHECKBOX  Fear-free  FORMCHECKBOX  Angry FORMCHECKBOX  Accepting, loving  FORMCHECKBOX  Emotionally disturbed FORMCHECKBOX  Emotionally free FORMCHECKBOX  To have self-talk that is irrational, exaggerated, selective, and unrealistic overall oppressive FORMCHECKBOX  To develop and practice self-talk that is supportive and nurturing FORMCHECKBOX  To continue to be self-critical FORMCHECKBOX  To be a supportive friend to myself  FORMCHECKBOX  To self-terrorize  FORMCHECKBOX  To other-terrorize FORMCHECKBOX  To operate from the emotional mind and be reactive FORMCHECKBOX  To operate from the other mind, the rational one and be proactive  FORMCHECKBOX  being subject to instant emotions  FORMCHECKBOX  to notice and then evaluate  FORMCHECKBOX  to suffer the negative bodily effects  FORMCHECKBOX  to ponder, reflect  FORMCHECKBOX    FORMCHECKBOX  to analyze  FORMCHECKBOX  to plan  FORMCHECKBOX  To breathe rapid, shallow breaths  FORMCHECKBOX  To breath deep, relaxing breaths  FORMCHECKBOX  To have killer chemicals emitted  FORMCHECKBOX  To have happy chemicals emitted  FORMCHECKBOX  A tense body, often fatiguing  FORMCHECKBOX  A relaxed body  FORMCHECKBOX  Excessive control to attempt to handle fears  FORMCHECKBOX  Fears dealt with, less need for control  FORMCHECKBOX  To waste life  FORMCHECKBOX  To have a happy life  FORMCHECKBOX  To respond primarily to outer demands, often frantically  FORMCHECKBOX  To take care of my small child within ACKNOWLEDGEMENTS  FORMCHECKBOX  Worrying, anxiety, anger, etc. are unhealthy for my body.  FORMCHECKBOX  It overloads my system  FORMCHECKBOX  Worrying, anxiety, anger, etc. are unhealthy for those around me.  FORMCHECKBOX  Worry is merely an alertness device which I can then note and decide what to do about the happening.  FORMCHECKBOX  My continuing anxiety and worry are something I choose that is entirely not necessary and is an unproductive habit that gets in the way of my life.  FORMCHECKBOX  Negative focus and failure to appreciate the positive is an aliveness killing habit.  FORMCHECKBOX  Worrying too much  FORMCHECKBOX  Puts me in a chronic state of low-grade emotional hijacking  FORMCHECKBOX  Stresses me out  FORMCHECKBOX  Diminishes my ability to think clearly and clouds my logic, perhaps forcing me to take extreme positions or into strong prejudices.  FORMCHECKBOX  Shuts down some of my non-emergency bodily functions.  FORMCHECKBOX  Creates a dramatically greater risk of developing disease (from asthma to heart disease).  FORMCHECKBOX  Compromises my immune system.  FORMCHECKBOX  Puts excessive demands on my cardiovascular system.  FORMCHECKBOX  Causes a constant state of alarm, wearing out the body.  FORMCHECKBOX  Can trigger hostility or helplessness.  FORMCHECKBOX  Being prone to anger is a stronger predictor of dying young that smoking, high blood pressure, and high cholesterol.  FORMCHECKBOX  The standard I have previously set is unrealistic and is only a set-up for failure.  FORMCHECKBOX  Who is to say what the standard should be?  FORMCHECKBOX  I have exceeded the standard of what an animal can do.  FORMCHECKBOX  I am a miracle in this universe.  FORMCHECKBOX  I have incredible gifts and what I dont have is not what really matters.  FORMCHECKBOX  I am no longer dependent on other people for me to be able to eat and survive.  FORMCHECKBOX  Worrying probably came from influential people in my early life who were harsh, critical, or judgmental or who were fearful and constantly warned me of dangers.  FORMCHECKBOX  I know who those people are.  FORMCHECKBOX  I make up artificial needs and then associate those with survival, though they obviously arent.  FORMCHECKBOX  My actual survival is very seldom threatened.  FORMCHECKBOX  I no longer have to operate based on what people think or expect of me.  FORMCHECKBOX  All I really need is time for myself to ponder and create, some food and liquids, some self love (which I havent given to myself, so I dont know how great it can be), some love from others (which is uncontrollable), some entertainment of some sort, and I can handle all that.  FORMCHECKBOX  I am the only person in my life who is responsible for and who can create my own happiness. Events and other people are not the determinants. It is my viewpoints and conversations about them that really matters. I AM COMMITTED TO  FORMCHECKBOX  Learning about the psychology of worry and anxiety.  FORMCHECKBOX  Reading extensively  FORMCHECKBOX  Using professional assistance as needed  FORMCHECKBOX  To exercising  FORMCHECKBOX  Aerobic: ___ times a week for ___ minutes Happy chemicals, stamina  FORMCHECKBOX  Strength: ___ times a week for ___ minutes Strength, human growth hormone  FORMCHECKBOX  To put it on my schedule  FORMCHECKBOX  Using effective self-talk  FORMCHECKBOX  Learning it  FORMCHECKBOX  Devising it  FORMCHECKBOX  Practicing it  FORMCHECKBOX  Using a worry journal  FORMCHECKBOX  Following up on the worry journal  FORMCHECKBOX  to completion, by myself  FORMCHECKBOX  to completion, with assistance  FORMCHECKBOX  Practicing deep relaxation (and  FORMCHECKBOX  being sure to be relaxed most of the time)  FORMCHECKBOX  Learning how to do it well  FORMCHECKBOX  Regularly scheduling it SOMETIMES WE GROW UP BEFORE WE ARE GROWN UP Checkmark which you choose to do from now on. Cross off what you will avoid. A CHILDS MIND:THE ADULT MIND: Undisciplined  FORMCHECKBOX  Follows the rules, what is known to work  Unaware  FORMCHECKBOX  Finds out what is needed Untrained  FORMCHECKBOX  Seeks training where necessary Unknowledgeable  FORMCHECKBOX  Seeks real, practical knowledge Feeling at the mercy of adults  FORMCHECKBOX  Knows he/she is the most powerful person in his/her world Dependent  FORMCHECKBOX  Self-dependent and inter-dependent with othersThe child:The adult: Fights any battle  FORMCHECKBOX  Chooses the battles that matter and are winnable Must win even small battles (ego)  FORMCHECKBOX  Chooses to do something more beneficialNonwinning approachWinning approach Handle problems partially or not at all  FORMCHECKBOX  Complete what is important Source of problems remains, experience problems over and over  FORMCHECKBOX  Handles source of problems completely Glosses over problems, does not confront  FORMCHECKBOX  Acknowledges fully and handles it Spends efforts as things come up, fails to prioritize  FORMCHECKBOX  Prioritizes, does only most important Partial knowledge, generalities, rumors to make conclusions  FORMCHECKBOX  Learns what is needed or delegates  Doesnt admit to needing help and/or doesnt do anything about it  FORMCHECKBOX  Uses expert assistance as needed THE TOOLS The materials: The Worry Journal Could be hardbound or looseleaf but must be available and used regularly to develop the awareness and knowledge of what is going on. Write it as it is happening. The worry journal should have several pages for you to enter in what you appreciate and are grateful for, what your pleasures are and what your joys are. See the Worry Record form. The references: The Underlying Basics of Life Part I and II,  HYPERLINK "http://www.thelifemanagementalliance.com" www.thelifemanagementalliance.com, Life Management Site Map page. Covers life in a quick, powerpoint fashion. Great perspective. The Worrywarts Companion, Dr. Beverly Potter How We Choose To Be Happy, Foster and Hicks The Art of Happiness, Dalai Lama and Howard Cutler, M.D. Happiness, Lykken End The Struggle and Dance With Life, Jeffers When Perfect Isnt Good Enough, Anthony and Swinson When Your Best Is Not Good Enough, Leman Never Good Enough, Basco Life Strategies, McGraw The Seven Habits of Highly Effective People, Covey First Things First, Covey Emotional Intelligence, Goleman Managing Your Mind, Butler and Hope Though Viruses, Lofland Play to Win, Wilson How to Get What You Want and Want What You Have, Gray The assistance: A personal coach (ask someone who knows of one) A success psychologist (ask someone who knows of one) A companion committed to the same goals and your life abundance How much is your life worth? Really? Are you willing to really learn this? You have the path that works, now you simply need to value the result enough to put the work in to following the path.  This is vitally, vitally important, but such things are ignored for what is urgent or avoided because it seems to take more effort though in the long run it takes much more effort to worry and constantly to re-deal with the same unsolved problems, over and over and over and over  Sometimes, like an unknowing parent, we attempt to fill the (inner) childs needs be giving them stuff out there, while the inner child is crying out what about me!? What about taking care of my real needs!? Love, support, confidence, appreciation, touching, care  This means that any time you notice any stress or tension, you do your quick-relax techniques, so that you are not perpetuating stress and essentially stopping the process early on.  This is the fragile ego effect, which needs all the reinforcement it can get. It can never be satisfied. The paradigm must be changed in order to behave without ego.  See  HYPERLINK "http://www.thelifemanagementalliance.com" www.thelifemanagementalliance.com, Psychology, EmotionManagement, Anxiety/Fear,  HYPERLINK "http://www.thelifemanagementalliance.com/Psychological/EmotionManagement/AnxietyFear/WorryRecord.doc" \t "_self" Worry Record - A place to record what you said to yourself, and what you said about that, your fears, triggering events, and to go through a process of "handling" it more effectively. 2005 Keith D. Garrick  PAGE 7  FILENAME \p C:\Documents and Settings\All Users\Documents\SelfDevelop\PsychL\EmotMgmtL\AnxFearWorryL\WorryAnxPacket.doc  %qw y      ? @ H I W sjh{0JCJUjoh{Uj h{Ujh{Ujh{Ujh{CJUh2Qh2Q>*CJ h2QCJhNZh{>*CJ h>CJh>h{CJaJh>h>CJaJh>h{ h{>*CJ h{CJ,    &'()*+,-./012345$a$gd{gd{M27856789:;<=>?@Laq{w x y $a$gdBgd>gd{gd{y  ^33+$$d%d&d'dIfNOPQgd{skd$$Ifl40%H0d&4 la.$$$d%d&d'dIfNOPQa$gd2Q  B bb+$$d%d&d'dIfNOPQgd{qkdk$$Ifl0%H0d&4 laB C x bb+$$d%d&d'dIfNOPQgd{qkd$$Ifl0%H0d&4 laW X Y x } ~   ! " # 7 > ? 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