Episode #162

Worrying & CBT

Everyone worries. Sometimes we might worry too much.

Why can worrying be good?

How can you know when you’re worrying too much?

How can you use CBT tools to understand and decrease worrying?

Join me, Dr Julie, as we examine worrying more closely through the lens of cognitive behavioral therapy and how you can use CBT tools to help you.

Click to listen now!

 
 

Full Episode Transcript

Hi, it's Dr. Julie. Welcome to My CBT Podcast. I'm a Doctor of Psychology and a Licensed Clinical Social Worker specializing in Cognitive Behavioral Therapy. I'm here to help you bring the power of CBT into your own life.

I hope everyone's doing well. Thanks for being with me. I wanted to start off by sharing a really great email I received and some exciting news about a resource that I think you guys would really enjoy.

So first off, it starts off saying,

“Hello, Dr. Osborn,

“I'll start I'll start off by saying I'm really big fan of the podcast. I only found this podcast in last year. I'm so bummed I didn't have it to help me during the pandemic. Thanks for all your effort into it and for being able to reach others in this fashion. I've been struggling for years to try to find someone to talk to about my issues in this type of manner. I've spoken with several people over the time period, but it just hasn't gone well so far. I was frustrated and then stumbled across your podcast and thought, This is it. This is the type of conversation I've been looking to have with someone.

“I know your web page and podcast indicated people could reach out. I was hoping you were in a position to take appointments to be with people. I was wondering if you had any advice on how to find someone who really understands and works with CBT the way you do on your podcast. I see so many therapists listed as a bullet point on their profile, but they don't really, quote, specialize in it. I know you have mentioned a few times on some of the podcasts, and I've checked them, but I haven't seemed to have much luck. Thank you again.”

So thank you to my listener for the email, and I thought it was a good one to talk about finding a therapist. So I do see people in states that I'm licensed in. There's some restriction, which is a bummer, but I am licensed in California, Arizona, South Carolina, Colorado, and the state of Washington. Just to let you guys know, if that doesn't work, my first go-to is looking up feelinggoodinstitute.com. They have therapists literally all over the world. And When you go on their website, it'll say, Find a Therapist. You click that, you fill in whatever information they need for your location, and you should be able to find a therapist.

They're all what we call Team CBT, which is under Dr. David Burns, Feeling Good, Feeling Great Books. And I use all his tools as well, and I've done a lot of training under him and with his associates. So that's a great place to go. Also, the exciting news that just came out this week is Dr. David Burns and his associates created an app called Feeling Great. Well, it's been out for a little bit, but this week, he decided to give it for free to everybody. And it's a really great app, and we'll walk you through all these tools. So if you look up Feeling Great app and play around with it and see if that really works for you. I think it will. Again, it uses AI and very interactive. I've been just starting to play around with it a little bit myself, but it's a super excellent resource for you guys. Also, when you go on to my website, which is mycognitivebehavioraltherapy. Com, and you click on the Store tab, and you'll see a bunch of fun stuff for my podcast with my mantra, make decisions based on what's best for you, not how you feel.

You can get T-shirts and cups, and water bottles, and cards, and all different things. But if you also scroll down to the bottom of that page, you're going to see the Mind Over Move book, Dr. Burns Feeling Great, and a couple of other books here and there. So that's where you can Find the books that I use if you want to purchase, and you can click on those, and it'll take you straight to where you can buy them. So just wanted to refresh you guys' memories. I know I've talked about this before, or how you can find me, work with me if you wanted to, or find a CBT-specifically trained therapist, and then also to give you this new news about the Feeling Great app. So I was really grateful Dr. Burns put that out there and is making it available to everybody because you know how I believe about CBT. I think everybody should have CBT tools. The world will be at a better place. So here's just another resource where you guys can find the tools that can make a real big difference in your life. So today I'm going to talk about worrying because I know every single one of us can relate to this.

There's no one in the world that has not had a moment of worry, and many of us worry too much How can we understand this and how can we change it and how can we use our CBT tools to decrease it and to have a different spin on a little bit as well? So let me first start saying that it's actually a good thing that almost all of us worry. Think of it as a built-in alarm device that when you use it wisely, it's going to alert you to danger and prompt you to navigate your way through a maze of solutions to life's various problems. We need to think through our options when we are faced with problems, when we weigh the benefits and the pitfalls of each alternative and they come up with the best solution, that's going to be the best way to go. From there, we can then take action, we hope, to solve the problem. So worry is helpful when it's used at the right time and at the right level for resolving our difficulties. So there's so many things in life. However, too little worry or too much of it can be harmful.

Too little worry can result in impulsive decisions, which may result in unfortunate consequences, right? So impulsive decisions usually are connected to our feelings, which, again, my mantra is you don't want to make decisions based on your feelings. And then you end up with these consequences saying, Oh, I wish I would have thought about it more. And then some people are really high-risk takers who may not worry enough about problems. They may win just enough so that they don't worry too much. But just as often, they lose as well, and they need to really balance it out. Then there's others that avoid worry through substance abuse or other addictive behaviors and then lack the motivation, insight to deal realistically with life's unexpected problems. And then similarly, a laidback, come what may approach, while it has some merits, sometimes suggests being passive and a lack of ability to participate in life's complexity and life's experiences. So again, I just went through lots of risk-takers making decisions too fast, not making decisions, avoiding. There's lots of ways worry shows itself in our lives, and we want to figure out what's going to work best for us. But we do all know, and it might be you, that some people worry too much.

Rather than solving a problem, too much worry becomes the problem. Not only does excessive worry create personal suffering, but also affects you and the people around you. So as I said before, worry is super common, but it can be potentially a serious condition. And there was a survey that suggested that one-third of all office visits to primary care physicians are associated with some form of anxiety. Totally believe that. And it's been estimated that one-fourth of all people over the course of a lifetime will at some point suffer from symptoms associated with anxiety-relating diagnosis. The stress that accompanies worry can have really serious physical implications, including increased risk for blood pressure, heart ailments, immune system's deficiencies, and even cancer. I've always said, not a medical doctor, but I've always said that if we could put stress on our death certificates, that's where we all die from. Stress and worry because it really affects us on a physical level as well, not just mental. It's really important to get your worry under control and be able to use your CBT tools to do that. Again, I'm not saying never to worry, but when you have the excessive worry, that's a real problem.

Most people who worry excessively, are well aware of their tendencies, although some simply view it as their normal state of affairs. Some people like to worry because they feel that their mind is more active, and worry allows them to feel more in touch with their inner experience. And I believe people have a false sense of control when they worry. If I worry, I will be prepared for... It's going to happen. That's not true, but that's what you tell yourself. And the worrier is the one who feels in jeopardy but believes that he or she lacks the ability to take action in the real world to solve the problem. And that's where the anxiety starts getting fed. So if I don't think I can cope, I don't think I can handle life, and that's why I worry, I'm really feeling anxious as well. Some people who worry feel that if only they can think the problem through repetitive, sometimes day after day, the problem will magically disappear. Fear. And many people worry about things they have no control over anyways, which is probably half the time. In truth, excessive worry does not solve problems, which are actually cleared up by considering all your options and then taking action, warriors harbor their problems in their imagination and often cannot find a way to break free to the stage of taking action.

They get so caught up in the worrying and ruminate about it. There's a lot of treatable conditions associated with worry. For some people, worry is simply a habit and is an entrenched way of dealing with life's conflicts. For others, it's a symptom of an underlying condition, which you may need some therapy for. And some people, sometimes even some medication just to get to a point of being able to use your tools and then hopefully getting off that medicine at some point, if need be. But sometimes medication definitely has its place. And sometimes people are so anxious. I've worked with people that are so anxious, they can't even do the therapy because their anxiety is just taking over. And so that's where the medication help you get a little more stable and focus and be able to use the tools and do the therapy and that thing. So again, it's a real issue. And I'm sure all of you, if it's not you, know like, Oh, yeah, my mom, my sibling, my aunt, my grandparent, my friend, all they did was worry. What if, what if, what if, right? When anything came up. And when a part of depression, let me say it in this way, one of the symptoms is excessive worry, right?

Definitely negative thinking is connected to that, and it's one of the primary symptoms of depression, along with sleep and appetite changes, being isolated, feeling fatigue, the loss of pleasure in everyday life experiences. Fortunately, depression responds well to CBT. Sometimes if you need both, meaning the medicine and the CBT and other types of therapy as well, but this is my focus. But worry is definitely connected. When I meet people for the first time and I'm doing an assessment, I always ask them if they worry a lot. Some people even chuckle like, Oh, yeah, that's something I can relate to for sure. For sure. Also people that have panic disorder. So a panic attack is when worry is taken to the extreme. So people have this feeling of terror accompanied by maybe a rapid harpy, fast breathing, feeling the need to run away from the situation. They feel this imminent doom. In about 30, 50% of the time, panic attacks are also connected to people that have agoraphobia, which is the fear of any public place where there's a dreaded panic attack might occur. So the worry is, I'm going to have a panic attack, right? So maybe in crowds or if you're driving at stores, restaurants, in elevators, right?

Also, social phobia involves the fear of being the center of attention, right? That's like speaking or even eating in public sometimes. So this is all worry, right? People are going to notice me. I'm going to do something that embarrasses myself. I might trip. I may look different. All of that worry keeps people from going out and doing things socially, right? Worry about having a panic attack is all worry that it could happen, so I'm just going to stay here where I think I'm safe. Not that that's necessarily even true, but that's where this worry just feeding itself and feeding itself. Also, a person with OCD experiences unwanted intrusive thoughts and can feel a compulsion to engage in rituals in a way of handling these unwanted thoughts. Again, All this stuff I'm talking about, if you guys look back in my other podcast, I have obviously on depression, anxiety, OCD, panic attacks. If you want more clarity in all this, I'm just giving you different examples of different mental health issues where worry plays a part. With the intrusive thoughts or strange thoughts that are fairly common for most people, but when they're pervasive and seem uncomfortable and distressful, that's where the OCD is part of that.

And again, it's all worry, worry, worry, right? Also, people with generalized anxiety disorder who lead fairly normal lives, but they worry about things that most of us can just brush off. So people with generalized anxiety disorder find it difficult to let go of their worries. Any event can prompt an automatic response to interrupt things in a negative and fearful way, and this can lead to a cascade of worry. Again, CBT can be super effective. I work with people all the time, again, with different anxiety disorders and depression, all that, and CBT is the way. That's what I say. And then one last one just to address is post-traumatic stress disorder. So sometimes our old pain associated with tragic experiences is really difficult to let go, of course, especially when we feel we've been threatened physically or our sense of integrity. A trauma can set the stage for worry for years after the original event. And coming to terms with PTSD through therapy can really help address and talk about the trauma and the grief connected to it and help to find ways to forgive maybe and to accept accept and get to a better place and not have to have all this worry.

And PTSD creates a lot of worry as well. So with all that said, let's talk about the CBT and let's talk about tips to managing your worry. So again, with CBT, we're not here to eliminate all of your negative moods, right? We want to learn how to manage the negative moods. Sometimes we can't eliminate them in situations, but we want to make them, instead of them 100%, like the worst you've ever felt or the most I assume you've ever felt, I'm looking for you guys to have it at 20% or less. That's manageable. Yeah, I'm a little worried, but I can still sleep, I can still eat, I can still go to work, I can still enjoy my life. Like I said at the beginning of this podcast, it's appropriate to feel worried sometimes, right? Because it tells us like, Oh, we need to be careful in this situation or that. So it's all balancing things out, balancing things out. So there's a lot of practical methods for dealing with excessive worry. So let's talk about some of them. So when we feel connected to something larger than ourselves, a group of friends, our family's work, a sense of the past, different ideas, maybe spiritual connection, we're less likely to worry.

It's very important to feel connected to something maybe greater than yourselves or just outside of yourselves. Like I said, just having friends and family, people spend time with people to say, I'm worried about this. What do you think? Get some feedback. So you're just not alone in your thoughts because that doesn't work very well. We all need that supportive feedback from others from time to time. So other people may have solutions and problems that we haven't even thought about. For reassurance, we can find people who know how to give it, and many of us can spend a lifetime looking in all the wrong places for approval. So you really want to be mindful about who am I talking to about with my problem. Is this someone that I share values, the same values with? Is this someone that I feel like, like minded like me? Sometimes people say, Oh, this is the person I talk to. And I said, Why did you choose them? Based on all this information, knowing that they're more like, Well, just don't worry, or you shouldn't worry, or that's silly. Think about who am I going to go talk to?

Especially if you have a therapist, that's always a good one to go to, right? But who am I going to talk to in my world, friends, family, connections I have that I feel is really going to give me that support and help me walk through my worry to come up with some solutions. So that's really important. Think about who you're going to. Good worry implies we have a sense of control in solving life's problems, right? We're going to examine the alternatives and then come up with a plan for meeting the challenge. Unpredictive worry involves engaging and repetitive hashing over the same ideas time and again and again, the negative thoughts, the hot thoughts, and no real plan for meeting the challenge. That's why we want to start using our CBT tool to say, Okay, worry is a feeling, and it can be a behavior as well. But worry, let's think about it as a feeling, a mood. What are my thoughts that are making me worry? There's my thought record right there. I can't handle this. Something bad is going to happen. I'm weak. Others are going to hurt me. I'll be taken advantage of.

Whatever that hot thought is, and then to challenge that through your thought record. Where's the evidence that that hot thought is true, and where's the evidence that it isn't? So it's not just to stop worrying because that doesn't work, right? Stop feeling anxious, stop being depressed. None of that works because we just don't change a feeling, right? When we focus on that, I've shared it again, is that we go from feeling to behavior. That's where the addictions come. That's the avoidance. I don't want to feel this. I'm just going to go to bed all day. I'm going to have to drink a beer. Let me smoke a joint or let me go down a little shopping. That always makes me feel better. Then I come back home and there's that anxiety and dread and worry again. So we don't want to go from mood to behavior. We want to figure out what am I thinking? It all starts with your thoughts. Okay? I swear you guys this is true. Your thoughts create your moods. That is 100% true. That is a fact. So we need to figure out what we're thinking to decrease this worry that we have.

It's important, too. It's good and important, and it's important to maintain your sense of integrity whenever you do something. You know what? Tell the truth. Keep to your promises. Let your conscience be your guide. Granted, we all might occasionally tell a lie or break a promise, and this is common, but also can be the stage for you worrying. We may think sometimes that we can get ahead in the world the easy way, but the price we pay could be excessive worry among other penalties. So living by your values and your morals and what you think is right will decrease your worry also. Cutting corners, lying a little bit here or there, it just feeds your worry in the long run. So really honor yourself and do what you think is right for you, regardless as to what other people think. Let's talk about your sleep and your eating. That's a super important thing I've talked to you guys about, having that self-care. Because having a lack of sleep and a lack of a nutritious diet can make you irritable, distracted, anxious, all conditions that set the stage for worry. So you want to be mindful if you're having any problems with over eating.

This is not a way to just make your worries disappear. If you're not sleeping well, you want to work on that. Look at the mind, body, spirit with all of this with the worrying. It's not just, okay, let me just stop worrying. I need to think about what I'm thinking. Am I taking good care of myself as well? All of these things really play a role. You also want to exercise, right? You want to get at least a half an hour of some exercise. Every other day, every day would be great. Even if you're just walking in your neighborhood, you don't have to go join the gym, but it helps dissipate the anxiety that accompanies the worry. So you need to physically get that anxiety out, and that can help also. Also, you want to avoid any substance abuse, right? So drugs and alcohol can give you the illusion of comfort for the time being, but using them as negative long-term consequences. They increase depression, they cloud your judgment, and they may give you something to really worry about later. And I've always said, nobody plans to be an addict, nobody plans to be an alcoholic, a gambler, whatever your addiction is, people start off going, Oh, this feels good.

I enjoy this. This is fun. Oh, I'm going to do this every time I feel bad because it takes that feeling away and it just feeds on itself. And all of a sudden it's like, Oh my God, I'm addicted now. Now I have to deal with that. So you want to be really mindful about drugs and alcohol or any other addictive behaviors that are playing a role in your life. It's good to be a little organized in your life, too, and have some strategies because worry is often related to this organization. It's great to make a list of things to do each day and Rost them off once they're completed. Leave early enough to make appointments on time. Put your keys in the same place every day. Come home. Keep your house a bit straight. When things are under control that you can't control, there's less things to worry about. What's going to work for you is really what I'm saying right here. What makes me feel calmer? What helps me now worry so much? How many people have lost their keys? If you have a place at home and you come in and it's just like, that's where I put them.

I do. I have a drawer. Actually, as I'm speaking to you guys, I think that when I come in my house, I have a drawer where we put our car keys. I don't have to look for them. I just know they're there. And then I can just go. I put them in there and I just keep going in my house and do my thing. And I'm like, Oh, yeah, where did I put my car keys? Did I put them in the right place? I want to make sure I know where they are. The worry is gone because I have a plan and I follow it, and that's what works for me. So again, just assess your life and say, What are some things I could do better to decrease my worry. You want to minimize your catastrophic thinking, of course, right? Some people find it difficult to keep perspective when faced with even a minor stressor. Not every mole means cancer, and not every bill is going to lead to bankruptcy. Test out the reality of your situations by talking them over with a trusted friend, identifying your hot thoughts, of course, doing your thaw standards, coming up with what I call an action plan, where what is the issue that I want to address that's making me nervous or worrisome, and what are some steps I can do to resolve it.

Coming up with the plan also is about thinking about strategies that, Oh, if this goes wrong or that goes wrong, what is my next step to do? There's not just one answer for your strategy. You want to have a few in case one doesn't work well. Oh, I have this other one. I have this other one. That's why it's so good to have all your CBT tools because there's you can pick from. Now, one tool is always going to be the perfect answer for you. But if that one doesn't work, I can go to this other one. Also, rather than tossing and churning all night as you worry about a problem, a good idea is just write a note about what you want to resolve the next day. I tell people, I have a little notebook next to your phone. I'm sorry, I'm going to say about your phone in a second. Next to you on your nightside table. Oh, yeah, I got to pay that bill tomorrow. I got to call that person. Just write it down. Now you're not like, Oh, I got to remember, I got to remember, and it's going to keep you up all night.

If you have your phone there, you can always just put it in your note section. So whatever you want to do just to remember. So I can let that go. I have something tomorrow to remind myself. I can go to sleep, and I can deal with it tomorrow. Also, you want to limit your exposure to the news, and I would say, especially now in the world. It is really stressful. There's so much going on all over the world. And I know there is value in keeping up with the latest news, and I'm not saying put your head in the sand, but understand that the media does focus on bad news since it tends to sell the best. We seldom hear about the good news in the world until the last two minutes of the newscast. By the way, this nice thing happened. We could use a little more good news, right? So be mindful. Constant exposure to negative events increases our tendency to worry, right? Instead of looking for what is good in life? And there is always more good going on than not. Otherwise, we wouldn't be functioning on a daily basis. But I do talk to all my clients, especially more people are coming to me now regarding worries about the world.

And I say, You want to stay abreast and know what's important, but you don't have to watch it every day for hours. And it's very repetitive. The same stories are over and over again, and we feel very powerless over what we can't change. So what we can change is how much do I listen to it and where do I want to put my focus on? If there is something I want to get involved in, that's great. What can I do? Because that will feel positive to me instead of just sitting there and worrying about doomsday. Be really mindful about that. Also, if money is an issue and you can keep yourself financially secure and just living within your means, put a little bit of money in the savings if you can, not having too much credit card debt, consider There are ways to maybe cut back a little bit if money is an issue, go get some advice, whatever your... I know we're all in different financial situations. If right now you can't save, I understand. I'm not saying everybody can do that, but it's something to look at because finances is a huge stressor for people.

I talk about this with my clients as well. There's some ways you can cut back, some things you can tweak. Let's look at what's going on. So you feel a little more secure and you're not always stressed about being able to pay all the bills at the end of the month. That's a real life stressor as well, and that's a real worry. That's a real legit worry. So don't think you have to figure it out on your own. I talk about that as a problem solving skill, And there's other resources out in the world that you can talk to. So again, I'm just throwing out a bunch of different ideas for you to consider. Is that something in my life that I can make some changes? Now, I want to talk about also that sometimes it does help to talk your way through a problem by complaining about it, right? If you find a trusted friend, if you have your therapist, just let it all out, and then you can have a good laugh about it afterwards. If someone isn't available, write it down on paper. Sometimes we just need to vent. I've had clients come in going, Oh, that felt good just to say it out loud.

And then sometimes they do start laughing, going, Oh, hearing myself say this out loud, it sounds silly to me or ridiculous or I realize why I'm causing myself so many problems and so much worry in my life. Sometimes you just got to be able to vent and not always be all happy and rose, everything's going to be okay. That's not going to work either. Positive thinking doesn't change anything for us. So having someone you can vent to, going to your therapist, writing it down, it's good to just let things out as well. And also learning how to let go of your worries is a real skill, right? As well as, because I say CBT is a skill, and it does require practice. Each of us will find our own way of doing it. Some people that worry go by allowing themselves half an hour a day of worry time. At the end of the time, then they say, Okay, I'm done worrying for the day, and I worry again tomorrow from 3: 00 to 4: 00. That's my worry time. And then they allow themselves to be worry-free the rest of the day. Some people give up their worries by writing them down on a piece of paper, and then they tear up the paper, they shred it.

Some people prefer to hand them over to a higher power, as I was mentioning earlier. There's mindfulness meditation techniques for letting go of your worrisome thoughts. Just decide not to participate in anxiety-provoking thinking. If I'm doing that, then I need to step back and say, What am I thinking about that's feeding this anxiety-provoking thinking? What are all my thoughts? Use your techniques, use your tools to be more aware that I am having a lot of negative thoughts. I am over-focused on something. I am worrying about something I have no control over. What is it that's feeding this? What are my thoughts about that? What are my hot thoughts? Let me challenge that. Okay, lots of different tools. So before I finish, I just want to talk about a strategy for learning to manage your worry to make it a little more succinct for you guys, because many people worry excessively may not even know that they have a problem, although their tendency to worry may have really serious consequences, like I mentioned earlier, with increased stress and a constricted lifestyle. People assume that this is just the normal state of affairs for most people. Learning to manage your worry can open a new world of life experiences where problems are faced constructively and assertively.

Some of the steps I'm going to share right now can be considered a general strategy for getting worry under control. Some first steps, and always be using your CBT tools. You first want to examine your worry tendencies. That would be like, what triggers a worry episode for you? How do you experience worry? Does it happen in any special time of day? What happens to you physically when you worry? What are your thoughts? My worry for you be a symptom of an underlying condition such as depression, panic disorder, generalized anxiety, PTSD. Learn everything you can about your worry. Defining and accepting it can go a long a long way toward getting the problem under control. So instead of just like, Oh, yeah, I worry. What does that mean? That would be my question as a therapist. Someone came in, Oh, yeah, I just worry all the time. But what does that mean? What do you worry about? What does it look like? How does it affect you physically? Really get to understand what's going on with you. And because we know your worry is coming from negative thinking and repetitive thoughts that fail to solve your problem is why you continue to worry.

When you start to catch yourself in that negative thought pattern, you can say, Okay, what are these thoughts and are they how thoughts are not? And we can replace it with the more balanced thinking. And when you work on this conscientiously over time, you're going to start to develop a more balanced way of thinking. You want to take a structured approach towards solving your life's problems. You want to list the alternatives for solving the problem, choosing options that work in the real world. And then you can list the steps you need to take to make that solution work, and then go to a crossing off the steps as you completed, as well as looking and going, did that work? Oh, that worked. I'm going to keep doing this. I'm going to keep doing this. So if you're working through the mind over mood book, Chapter 10 is action plans. Love action plans. That's just what I talked about now. What is it that I want to work on? What are the alternatives for solving the problem? What are the CB2 tools I to use? And then going back and seeing if those worked. And as always, finding that reassurance and support.

So having that social support by making connections with family and friends, community groups, nature, spiritual or religious organizations, if that's important to you. Find someone who will listen to your thoughts and who can give you some reassurance, especially when you're in that really tough spot where it's hard to even think about your thoughts. And it also helps when When you find yourself embedded in your worry to change your physical state. So that would be like exercising, taking a walk, meditating, prayer, watching a movie, playing with your pet, calling a friend, listening You can music, you can read, you can dance. Just start moving your body, moving your body. It's so important. You do that every day. And then, as always, therapy. Cbt offers some really powerful and effective interventions to come to terms with worry in a really safe and supportive setting. And that's where you can learn all the tools that you need, ways to solve your problems, increase your belief ability in yourself that you can be effective and you can cope and you can change the situation going on in your life that feeds into your worry. And everyone deserves the chance to function fully and completely and be happy.

So I'm talking to you. If you're listening, you deserve the chance to function fully, completely, and be happy. And you can do this with using your CBT tools and looking at yourself as a whole with that mind, body, spirit. What can I do differently? Let me focus on what I do have control over and let go of what I don't. That will also decrease my worry. I know I shared a lot, so I'm hoping there's some tools here that you can definitely relate to, be interested in trying and work on so that Nobody's calling you a worry word anymore. That's not anything any of us want to be. So please share this with anyone that may find it beneficial.

Again, you guys know where to find me at www.mycognitbehaviouraltherapy.com. On there, you can email me. A lot of good information on my website, some different videos you might enjoy.

You can also find me on Instagram at My CBT Podcast and Dr. Julie Osborn on Facebook.

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And as always, make decisions based on what's best for you, not how you feel.