Top Anxiety Management Techniques, 7-10

7. Turning it Off. Often when you're worrying, you don't just ruminate on one thing that's bothering you; instead your mind races from one topic to another, maybe touching on six or ten different things you're stressing about. The client who ruminates in this way has to find ways to quiet the mind so they can concentrate on the task at hand. One exercise is to close your eyes, breathe deep, and imagine an empty container. Visualize and name each worry, and put it into the container. When you've put all your issues in the container, put a lid on the container, and put the container up on a high shelf. This has "emptied" your mind so you can concentrate on the task at hand, whether that's writing a report at work, or talking to your spouse about chore-sharing. If you're prone to rumination before bedtime, write out a list of all the things running around in your brain, and shut the list in a desk drawer or put it in a jewelry box or a cabinet overnight. Tell yourself you can pick up the list of worries the next day, if need be.

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