Five Strategies for Managing Worry
and Obsessive Thinking

1. Thought Stopping

• When the worrying thought or image comes, shout “STOP” to yourself.
• Then, picture a big, red, stop sign. 

2.  Attention Grabbing Tasks:

Tasks must be active and engaging, not passive.  Examples include:

• Artwork
• Crossword Puzzles
• Playing a musical instrument or singing
• Build models (e.g. model trains, airplanes)

3.  The “Worry Box”

• Set aside specified time to worry.
• Limit worry and obsession only to those times.

4.  Write it down!

5.  Schedule Compulsions and Worry-Related Behaviors

• Don’t wait until anxiety builds; plan specific time for compulsive behaviors.
• Steadily increase the period of time between worry-related behaviors.