Worry Sheets
Article Index
Worry Sheets
Worry Sheets
Get Rid of It
Flip it on It's Head
Examples
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Worry

What is worry?
Worry is the negative, anticipated potential of an outcome that hasn’t yet been experienced.

When we worry, we engage in a chain of thoughts and / or images of a negative and uncontrollable nature about something we have not yet experienced. We ‘imagine’ what the outcome will be.

Many of us worry about things that seem impossible to overcome. As worry is an emotion it can be experienced as anxiety, stress or both as they are strongly linked.

The cause of worry can come from a multitude of areas of our lives, personal issues such and health or finances; broader ones such technology changes, environmental pollution and social concerns.

Worry can be based on a real or imagined issue. We can experience it in short lived periods and in most of these instances it can have some benefits such as avoiding getting too close to a bonfire, fastening your seat belts, safe sex, avoiding risky behaviour. Even these are based on an imagined outcome if we don’t adhere to them.

The important thing to take note of about worry is that it is an ‘IMAGINED OUTCOME’. An outcome that hasn’t yet been experienced. This therefore gives us an opportunity to change what we ‘imagine’ the outcome could be.

For many, trying to put focus onto an improved outcome can be difficult, but with practise and the use of the other material we have made available on this site, you can.

As worry is an emotion it can be relieved with the use of ‘Tapping’. In the tapping article I have given an example of how to do this.

You may have beliefs that are causing the worry. Take a look at the muscle testing article to see if you have any beliefs that are not supporting you in a beneficial way.

You can also use affirmations to support you. Please take a look at the article on affirmations and the list of affirmations provided for particular areas.   

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Worry sheets

Worry is ‘internalised’ focus on an imagined possible outcome. Sometimes if we reverse this, ‘externalise’ it, we can gain some relief, as if talking to an empathetic friend. This can be simply done by writing out your worry on a piece of paper. Avoid typing your worry as it is the interaction of thought and control of your hands that also aid in the relief. Any mistakes are corrected by you and not a machine!

When you write out your worry put down all the details, all the possible outcomes, the events, the images you see. Add as much detail as possible. Getting as much written down and externalised will reap benefits. Skipping over any details will still leave you with internalised thoughts and feelings of ‘what might happen’, so write down as much as you can.

As you start using worry sheets you will start to see and be amazed at some of the things you worry about, the little details that you put so much time and effort into. Remember that worry is an imagined outcome. As you start to see the whole picture of your worry you will be able to see what changes can be made to help alleviate some of your concern. Knowing all the details gives your better control and can assist you in directing your thoughts in the opposite direction or in a direction that you are able to cope better with.

When you worry, the emphasis you place on some of the aspects, concerns and details will or may trigger other emotions; jealousy, anger, frustration, fear, hatred and many more. In the Law of Attraction article there is a section on Emotions. You will benefit from reading this section as it has a scale which can be used to move yourself away from those emotions that aren’t benefitting you towards those that are.

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Get rid of it

After writing out your worry sheet you may get some relief and benefit from getting rid of it by throwing it in the bin or burning it. If you do, then say something along the lines of “you are no longer a worry, you no longer have any control over me, I bless you and release you with love and as I release you I am in turn released, so be it, so it is and it is done” as you do.

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Flip it on its Head

After you have written out your worry, try writing out the outcome you want. Write it on a separate piece of paper so you can read it over and over again. This will help you focus on what you really want the outcome to be.

Writing down the outcome you want will also help draw it into your experience.

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Examples

Worry
My son/daughter (use their name) wants to join the swimming club and I don’t have the money to fund it. If I say no it will be another issue to deal with and I know it will used as a means to get at me. It will be used to put me down and he/she will talk about how their friends are joining, making me feel even worse. If I talk to my partner they will only say 'deal with it' and give no support.

What I want
I want to find a way to pay for my son/daughters swimming club. To do this in my current situation I will need an extra “£??.??”, a week to do so. I've always managed in the past so there is no reason why I can't this time. 

Worry
That damn car didn’t start again this morning. That’s the third time this week. I have no idea what the cost will be, but the chances are the investigation work will cost as much as it will to put right. My last bill was £800.00. I can’t afford another bill like that and I certainly can’t afford to buy another car. 

What I want
My car has served me well but it has now come to a stage where the repair and up keep is greater than the value. I’ve had it a very long time and in all the time it has only let me down three times. I am really grateful and thankful for my car but now I need a more reliable car, a car that will be cheaper to maintain but provide all the things my current car does and more. It must have four doors, a sunroof, air conditioning, be red in colour and have a black interior. I can use other modes of transport if my car lets me down again or see if I can get a lift with a friend.

Worry
I’m sure my partner (use their name) is having an affair. I’ve read about all the signs to check, and they match most of them. The last time I tried to talk about it ended up in a big row with all sorts of accusations flying around and them storming off saying that this sort of thing will drive me into someone else’s arms. Should I just call it a day? I can’t speak to (Name of person) as they’ve never been a fan and I’ll only get a one sided view. If I leave what will happen to the children? Besides why should I move out? Where will I go? And you know who will be chomping at the bit just ready to pounce and remind me ‘I told you so’. Perhaps I am just imagining it and should leave well alone?

What I want

Sometimes those articles you read on relationships aren't always true and that's probably the case now. I should talk about others things to see if it the accusations that bother them (use their name). Maybe suggesting doing something together would be a good place to start. I want to be able to discuss anything I want to with my partner (Use their name), without it turning into an argument. I want to feel wanted, loved and special. We’ve always had a great relationship. I really love,…….. (Write down ten things that you admire, like and respect about your partner and really feel them as you write them down, adding as much detail as you can). I want our relationship to be as fresh as the day we met. What we had before we can have again. I do love (Name).

Worry
This lump on my arm has got larger. It isn’t painful. What if it’s a malignant tumor? They can come in all shapes and sizes and anywhere on the body. What if it’s cancerous? If it is, how long will I have to live, or how long before I can get treatment? If talk to (name) they’ll only tell me not to worry, that will make me worse and then they’ll say get it checked out and then I’ll start going over what it is all over again.

What I want
I want this lump to go away in the same way it appeared. I want it to be harmless. I can see the doctor telling me that it’s nothing to worry about, that they are common and they usually go after some time. You have nothing to worry about.

Worry

With all the redundancies I wonder if I’ll be next. How will I pay the mortgage, what will I live on? What will happen to us as a family? At my age I’m not sure if I can start all over again or if anyone will want to employ me. What if there aren’t any jobs around, what if the jobs that are don’t pay as well? I’ll lose the house, I’ll end up on the streets I’ll be homeless. Oh mum will have a field day if that happens. She won’t stop giving me grief. I can’t ask her for help. She’ll make sure my life becomes even worse with her constant put downs.

What I want
I really love my job and really want to stay in it for as long as “I” want to. I’m really grateful for my job, my management, work colleagues and the great salary I get. I have a great social life with my colleagues outside of work and have made some great friends. I am truly thankful and grateful for my job.


My examples may not be what you are experiencing but hopefully they give you an idea of what I’m trying to get across. Write what you can with as much detail about the things you are focusing on and see as happening. This will help reduce any anxiety as you get it out. When we ponder things over and over we often don’t realise just how many different aspects, angles and possible outcomes the worry is causing and we have milling around inside us. By writing things down it will make the whole picture clearer and hopefully you will see some aspects as completely off the mark.

 

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Worry Sheets

johnny_automatic_worried_about_a_billWhat is worry?

Worry is the negative, anticipated potential of an outcome that hasn’t yet been experienced in the present.

When we worry we engage in a chain of thoughts and/or images of a negative and uncontrollable nature about something we have not yet experienced. We ‘imagine’ what the outcome will be.


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