3 Tools To Manage Worry - Two Types of Worry

To handle worry and anxiety, use the Worry Decision Tree exercise to separate out real problem worries and hypothetical worries. This exercise also prompts you to think about immediate solutions to the real problem worries. Then, if you have a lot hypothetical worries, set aside an appointment time each day to worry about these things. Any other time during the day is off limits for worrying. If you find you still have worries popping into your mind outside of your appointment, use mindfulness and gratitude to push those thoughts away so you can save them for later.

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Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[Cybertokyofilms]

I was doing so well before this pandemic. But now I feel like I've taken 10 steps back with my anxiety

[melissasuhr]

I’m so glad I’m not the only one that is scared everyday and night

[jonwebb]

I have found that a gratitude list has been helpful for me, as well as, prayer and meditation. Support groups can also be very helpful.

[janets]

You are spot on with the suggestion about mindfulness. Pulling myself into the here and now is very useful for me. If I find myself thinking "What if...." I centre myself by looking right at where I am and what I'm doing. For example, I'll think "Right now, I am washing the dishes. The detergent is foamy, I hear the squeak of the dishes in my hands. Right now everything is OK." I've already planned for the things I can do something about, so any other worrying is just adding insult to injury.

[aliciasmomentsinnature]

This is a terrific summary of great strategies that includes some of what I've learned and noted from books over the years. What a timesaver! You're such a wonderful resource and you're helping alot of people! Appreciate you 😊

[eldymart]

For some weird reason, I'm somehow calmer now compare to my pre-pandemic self. I don't know why? BTW, I'm also agoraphobic so yeah.. Maybe because I can see people now experiencing the same exact thing I experienced on a daily basis before? Maybe because I am also hoping that they now know how I felt and maybe they will be more understanding? Maybe..

[KpopLilyium]

I’ve found your channel extremely helpful, I suffer from anxiety and panic disorder, lately it has been extremely rough because of that fear factor. I often worry about things that haven’t even happen or has never happen but scared it will. I have a better understanding now. But it’s rough, so whenever I feel like it’s overwhelming I do breathing exercises and watch your videos . And I thank god I did!

[qrkourier]

You're a great educator! Thank you.

[darrinplatt]

The mindfulness is Effective i take up to an hour in the morning an night to just sit upright in a chair eyes closed focus on breathing an whats happening now....Meditation is a bit different an I also do this....its literally working out your brain like an arm muscle in just a short time you can tell a few good days...remember control your brain or it will control you...Love Dr.Tracey Marks so gifted on sycphcology...

[BeingBetter]

My worry isn't too bad. Maybe if I wasn't stuck in my neighborhood and actually saw more of the real world I would worry. I'm pretty insulated. But I'm not worried about Covid. Dr Tracey is the best, y'all better subscribe.

[deefee]

"I don't think many pessimists saw it coming And yet it is here" Your patient was brilliant! I had worried about the entire planet before with global warming and now I worry about covid! I am taking your advice!

[juzinhabr]

Hi dr! Im from Brazil. I Love your accent, and listening to you really helps me...I worry about the virus and the president in my country that denies the virus is dangerous, it isnt easy! I am going to make the "worry book"as suggested. !Thank you for your videos. You are the best.😘

[andrzejmaranda]

Dr. Tracey Marks: this video is ABSOLUTELY IMPORTANT (especially but NOT ONLY) NOWADAYS!

[Mr_Penguins_Pet_Human]

Thanks for this, these techniques will be helpful for me but more so for my wife, shes the main worrier of the family.

Usually I'm not much of a worrier but the current situation and being the sole carer for my (special needs/disabled) family I worried alot about how they'd cope if I fell ill. In the end I decided to write a guide or 'how to' list of the important things I do and listed all my login details for everything my disabled wife will need if I'm ill, like how to pay the rent or my email login so she can get important emails and even my phone pin for easy access to payment or communication apps.

Knowing my family would have the information they need to get by has helped reduce my anxiety over becoming sick.

[themoneyteam]

Dr Tracy I can’t tell how much you are helping I’m ALWAYS scared but u are helping me beat this and I finally feel like there’s light at the end of the tunnel even tho some days are very hard THANK YOU

[hotcaramel]

I am so blessed for your very insightful, and motivational videos. I have been diagnosed with a Generalized Anxiety Disorder, Major Depression, Bipolar Disorder, and psychosis. I am currently stable. My anxiety is still exacerbated, but I'm still hopeful that in time, it will be under better control. I do believe that anxiety precipitates all of my other psychiatric conditions.

[WeeWeeJumbo]

People are only now talking about having dreams that sound exactly like the ones I always have

[camhouston]

Dr. Marks, I have watched your videos for some time now and must express my sincere appreciation. Your practical tips and suggestions are extremely helpful. Thank you for your dedication to serve. You are such a blessing!

[somethingyousaid]

Excellent video. Clear practical instructions. 100% relevant to my situation. Thank you very much Dr. Marks.

[MrDaranel]

I've only seen 2 of your videos and both have been overflowing with quality content. Subscribed